Li-squats tse nang le li-dumbbells tse sebelisang benche

Li-squats tse nang le li-dumbbells tse sebelisang boikoetliso ba lisebelisoa tsa benche:

1. Beha benche e rapameng kamora hae. Eba hantle, o tšoere letsoho la letsoho le leng le le leng. Lifate tse shebileng kahare.
2. Maoto a bophara ba mahetla a arohane, menoana e kantle kantle. Etsa hore hlooho ea hau e phahamisoe nakong eohle ea boikoetliso. Mokokotlo o otlolohile. Sena e tla ba boemo ba hau ba pele.
3. Ha u hula moea, qala butle butle, u khumame ka mangole ebe u khutlisa noka. Boloka morao. Tsoela pele ho theohela tlase ho fihlela marako a ama benche. Tlhahiso: ka boikoetliso bo nepahetseng, mangole a lokela ho etsa mola o otlolohileng o nahannoeng ka maoto le menoana ea maoto hore e hlophisoe ka mokhoa o ts'oanang le mohala oa 'mele.
4. Ho exhale, latela ho nyoloha, ho otlolla maoto, ho qala fatše, ho khutlela boemong ba eona ba mantlha.
5. Tlatsa palo e hlokehang ea ho pheta-pheta.

Tlhokomeliso: etsa bonnete ba hore mokokotlo o ne o thehiloe ka tlase ho pholletsa le boikoetliso bohle, ho seng joalo o ka lematsa mokokotlo oa hau. Haeba u na le lipelaelo ka boima bo khethiloeng, ho molemo ho nka tlase ho boima bo fetang. E ka sebelisa marapo bakeng sa manonyeletso.

Liphetoho: o ka etsa boikoetliso bona o sebelisa boloko bo nyane bo behiloeng tlasa maoto a hau. Sena se nolofalletsa ho etsa ba qalang ho ikoetlisa kapa batho ba se nang maemo.

U ka sebelisa molamu.