Sututsa le ho tobetsa bareng e emeng ka morao
  • Sehlopha sa mesifa: Mahetla
  • Mofuta oa boikoetliso: Motheo
  • Mesifa e meng: Manamane, Quads, Triceps
  • Mofuta oa boikoetliso: Matla
  • Lisebelisoa: Rod
  • Boemo ba bothata: Bohareng
Sututsa ebe o tobetsa ho tloha ka morao Sututsa ebe o tobetsa ho tloha ka morao Sututsa ebe o tobetsa ho tloha ka morao
Sututsa ebe o tobetsa ho tloha ka morao Sututsa ebe o tobetsa ho tloha ka morao Sututsa ebe o tobetsa ho tloha ka morao

Tšoaea ebe u tobetsa bareng e emeng ka morao - boikoetliso ba mahlale:

  1. Beha lesela le mahetleng joalokaha ho bontšitsoe setšoantšong. E le ho qoba likotsi ho bohlokoa ho khetha boima ba 'mele bo sebetsang. Se ke oa qala boikoetliso bona haeba bo sa lumelle boemo ba koetliso ea hau ea 'mele!
  2. Lula fatše hanyane mme ka boiteko ba maoto tlatsa benche ea khatiso ea benche ho otlolla matsoho ka botlalo.
  3. Khutlela boemong ba ho qala. Ho lula hanyane mohatong oa molamu bakeng sa ho thusa ho oa ha hae.
Ho ikoetlisa ka mahetla ka moroko
  • Sehlopha sa mesifa: Mahetla
  • Mofuta oa boikoetliso: Motheo
  • Mesifa e meng: Manamane, Quads, Triceps
  • Mofuta oa boikoetliso: Matla
  • Lisebelisoa: Rod
  • Boemo ba bothata: Bohareng

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