Otlolla li-dumbbells letsoapong la ho se nke lehlakore

Otlolla li-dumbbells letsoapong le sa nke lehlakore - mekhoa ea boikoetliso:

1. Nka li-dumbbells e le hore liatla li shebane, u khumame ka mangole ebe u ea pele, u khumame thekeng ho fihlela mmele oa hau o kaholimo o batla o lekana le fatše. Boloka mokokotlo oa hau o koaletsoe ka morao tlaase. Keletso: hlooho e lokela ho phahamisoa. Li-dumbbells li ka pel'a hau, li shebile ho torso e telele le matsoho a fatše. Sena e tla ba boemo ba hau ba pele.
2. Etsa hore 'mele oa hau o lule o khutsitse, o ntše moea o mongata ebe o hulela li-dumbbells ho uena, o koba litsoe. Boloka litsoeng haufi le 'mele, boima bo tlameha ho ts'oaroa ke matsoho. Qetellong ea motsamao, pepeta mesifa e ka morao 'me u tšoare boemo bona metsotsoana e seng mekae.
3. Ha u hema butle-butle theola li-dumbbells sebakeng sa ho qala.
4. Tlatsa palo e hlokehang ea ho pheta-pheta.

Tlhokomeliso: qoba boikoetliso bona haeba u na le mathata a mokokotlo kapa mokokotlo o tlase. Shebella ka hloko hore mokokotlo o ne o koaletsoe ka tlase nakong eohle ea boikoetliso, ho seng joalo o ka lematsa mokokotlo oa hau. Haeba u na le lipelaelo ka boima bo khethiloeng, ho molemo ho nka boima bo tlase ho feta.

Mefuta-futa: o ka etsa boikoetliso bona o sebelisa thapo e tlase e nang le V-handle kapa molamu.