Ho phahamisoa ha li-dumbbells bencheng e bataletse ho tšoara "hamore"

Ho phahamisa li-dumbbells bencheng e bataletseng tšoere "hamore" ke mokhoa oa boikoetliso:

1. Lula bencheng. Ka letsohong le leng le le leng o tšoara dumbbell ka ho se nke lehlakore. Matsoho, litsoeng li hatelletse 'mele. Sena e tla ba boemo ba hau ba pele.
   
2. Ho exhale, latela ho koba matsoho ho li-biceps. Keletso: karolo ea letsoho la hau ho tloha setsoeng ho ea lehetleng e lokela ho lula e eme. Sebetsa ka pele feela. Tsamaiso e tlameha ho tsoela pele ho fihlela phokotso e felletseng ea li-biceps ho fihlela li-dumbbell li tla ba maemong a mahetla. Khefutsa hanyane, o thatafatsa mesifa.
   
3. Ho hula moea butle-butle theola li-dumbbells ho khutlela sebakeng sa ho qala.