ho koba matsoho li-biceps tsa karolo e ka tlase ka mohala oa thapo

Ho koba matsoho holim'a li-biceps lebokoseng le ka tlase ka mohala oa thapo - mekhoa ea ho ikoetlisa:

1. Hokela thapo karolong e ka tlaase ea thapo. Eba sebapali sa sefahleho ho isa bohōle ba lisenthimithara tse ka bang 30.
2. Tšoara mohele ka ho se nke lehlakore (liatla ka hare), otloloha, ho boloka boemo ba tlhaho le ho boloka 'mele oa hau o kaholimo o khutsitse.
3. Litseko tse haufi le 'mele' me ha li sisinyehe nakong eohle ea boikoetliso. Keletso: ke matsoho a pele feela, karolo ea letsoho ho tloha lehetleng ho ea setsoeng e lula e eme. Sena e tla ba boemo ba hau ba pele.
4. Ho exhale, ho sefa li-biceps, ho khumama ha matsoho ho fihlela liphaka li ama li-biceps. Keletso: netefatsa hore litsoeng le matsoho a kaholimo a lula a eme.
5. Khefutsa hanyane, o thatafatsa mesifa. Ho hula moea o theola matsoho butle butle ho qala boemo.
6. Tlatsa palo e hlokehang ea ho pheta-pheta.

Mefuta e fapaneng: o ka etsa boikoetliso bona o sebelisa li-dumbbells.