ho phahama ha bare ho sefuba (ka liluloana)

Ho phahamisa li-barbells tsa li-Boobs (tse nang le liluloana) - boikoetliso ba mahlale:

1. Beha mekoallo setulong ka bophahamo boo u bo batlang. Khomo ea molala oa hlooho. Theola letheka, ho fetola boima ba 'mele maotong. Khutlela morao ka kotloloho, hlooho e phahamisitsoe. Sefuba pele, mahetla kaholimo ho fretboard. Sena e tla ba boemo ba hau ba pele.
2. Qala ho phahamisa litšepe ha u ntse u otlolla mangole. Ho khumama ka morao mokokotlong o ka tlase, matsoho a lula a otlolohile. Laola motsamao oa molamu. Ha molamu o phahamiselitsoe boemong ba mangole a hae, ho qala mohato oa bobeli oa ho hloa.
3. Maoto a atolositsoe ka botlalo, molamu o tsoelang pele oa ho phahamisa o etsoang ke katoloso ea kutu. Ha Griffon e fihla bohareng ba serope, mosebetsi o ne o kenyelletsa li-extensors tsa maoto. Tsamaisa mangole ka tlasa leoto, u tsamaise pelvis pele. Ha u ntse u hula lirope, manamane, hape u otlolla mangole. Qetellong ea motsamao torso e lokela ho holisoa ka botlalo le ho sekama hanyenyane, matsoho a ntse a otlolohile, joalo ka qetellong ea mohato oa pele oa ho hloa.
4. Ha 'mele o otlolohile ka ho felletseng,' me molamu o boemong ba mpa, o etsa ho qhomela nakong eo matsoho a kobehileng, litsoeng li sutumelletsang pele, sefuba se tlisoa tlasa molamu, mahetla a oela fatše. Ho fokotsa matsapa a molamu, u squat. Molamu o lula mahetleng a bataletse, molala hanyane molala, matsoho, matsoho a phutholohile.
5. Khutlela boemong ba ho qala.