Otlolla molamu letsoapong la mochini oa Smith

Otlolla molamu letsoapong la mochini oa Smith - mekhoa ea ho ikoetlisa:

1. Fetola bophahamo ba Griffon ho simulator ea Smith hore e be ka tlasa mangole a hau ka 5 cm.
2. Koba mangole hanyenyane 'me u itšetlehe pele, u khumame thekeng ho fihlela' mele oa hau o kaholimo o batla o lekana le fatše. Boloka mokokotlo oa hao o otlolohile. Keletso: hlooho e lokela ho phahamisoa.
3. Nka grif bronirovanii grip (liatla li shebile tlase), e tlose ho liraka. Griffon e lokela ho ba ka pel'a hau ka mokhoa o otlolohileng o otlolohileng hantle ho 'mele le matsoho. Sena e tla ba boemo ba hau ba pele.
4. Etsa hore 'mele oa hao o lule o khutsitse, tsoa' me u hule mekoallo ho uena ka ho koba litsoeng. 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.
5. Ha u hula moea butle-butle u theole tšepe ho e qala.
6. 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 tlase ho boima bo fetang.

Mefuta-futa: u ka etsa boikoetliso bona u sebelisa spinaroonie grip (liatla tse u shebileng). Ntle le moo, mochini oa Smith o ka sebelisa barbell kapa li-dumbbells.