- Sehlopha sa mesifa: Mokokotlo o bohareng
- Mofuta oa boikoetliso: Ho itšehla thajana
- Mesifa e meng: Biceps, Trapezoids, latissimus dorsi
- Mofuta oa boikoetliso: Matla
- Lisebelisoa: Rod
- Boemo ba bothata: Ea qalang
Ho phahama ha molamu o kobehileng o lutseng bencheng - boikoetliso ba mahlale:
- Kenya terata e kobehileng ka tlasa benche.
- Robala bencheng u shebile fatše 'me u tšoare molala oa bronirovanii grip (liatla li shebile fatše). Brush e pharaletseng ho feta bophara ba mahetla ka thoko. Sena e tla ba boemo ba hau ba pele.
- Ka exhale, hula molamu ka boeona, ho boloka litsoeng haufi le torso. Hula tšepe ka sefubeng, ho kenya lumbar triangle, kapa ho hula tšepe ho ea mpeng ho etsa mesifa e meholohali ea mokokotlo.
- Tšoara boemo bona metsotsoana e seng mekae. Ha u hema butle-butle theola matsoho a hau, u khutlele boemong ba ho qala. Tlatsa palo e hlokehang ea ho pheta-pheta.
Liphetoho: o ka sebelisa molamu o tloaelehileng, empa o kobehile o tla fana ka motsamao o motle. Haeba, nakong ea boikoetliso, o tla isa litsoeng mahlakoreng, sena se beha mojaro mokokotlong oa Delta.
boikoetliso bakeng sa boikoetliso ba morao le barbell
- Sehlopha sa mesifa: Mokokotlo o bohareng
- Mofuta oa boikoetliso: Ho itšehla thajana
- Mesifa e meng: Biceps, Trapezoids, latissimus dorsi
- Mofuta oa boikoetliso: Matla
- Lisebelisoa: Rod
- Boemo ba bothata: Ea qalang