Litaba

Kaha hona joale batho ba bangata ba sebetsa ka pel'a k'homphieutha, ho lula nako e telele ho ka etsa hore ka hare ho matsoho a hao a hahe.Arm flab ha e lahlehe habonolo ha e se e holile, 'me e tla etsa hore' mele oa hau o ka holimo o shebahale o le moholo.Kahoo ho molemo hore re be le matsoho a mosesane.Na u tseba ketso ea dumbbell e tšoereng letsoho la serurubele?

Biceps e otlolohile
Mohato oa 1:
Lula setulong sa lisekoere, morao o otlolohile, maoto a kopane fatše, matsoho ka bobeli a tšoara dumbbell mahlakoreng ka bobeli a 'mele, liatla li shebane, mahetla a phutholohile.

Mohato oa 2:
Koba likhahla tsa hau, phahamisa li-dumbbells ka pele ho mahetleng a hao, fetola liatla tsa hau ho shebana le sefuba sa hau, koala matsoho a hao a ka holimo mahlakoreng a hau, tšoara metsotsoana ea 3, 'me u khutlele ketsong e le' ngoe.

Ho eketsa boima ba 'mele (boikoetliso ba letsoho le ka holimo)
Mohato oa 1:
Tšoara dumbbell letsohong le leng le le leng, tlohella matsoho a hao a lepelle ka pel'a hao, matsoho a shebane, maoto a arohane ka mahetla ka bophara, mangole a kobehile hanyenyane ka pel'a hao, mpa ka hare.

Mohato oa 2:
Atolosa matsoho a hau ka lehlakoreng le leng le le leng ho fihlela li-dumbbell li le bophahamo ba mahetla.Tšoara metsotsoana e 3, ebe butle u khutlisetsa matsoho sebakeng sa pele.

1. Ema maoto a hao a atolohile ka bophara (hoo e ka bang 50cm), tšoara li-dumbbells ka mahlakoreng a ka ntle a lirope ka bobeli, boloka 'mele oa hao o otlolohile' me u shebe ka pele ka metsotsoana e 20.

2. Ema maoto a hao a atolohile (hoo e ka bang 50cm), koba litsoe tsa hao, tšoara li-dumbbells matsohong a hao 'me u li phahamisetse ho ea fihla sefubeng.Boloka 'mele oa hau o otlolohile 'me mahlo a hao a le ka pel'a hao ka metsotsoana e 20.

3, ala maoto a hao, ema ka mangole a khumama hanyenyane (hoo e ka bang 50cm), tšoara dumbbell ka matsoho a mabeli 'me ue phahamisetse bophahamong bo lekanang le sefuba sa hao, dumbbell e ka bang 30cm ho tloha sefubeng sa hao, ketso e nka metsotsoana e 20.

4, ema ka maoto a hao a bulehile (hoo e ka bang 50cm), tšoara li-dumbbells matsohong a hao, khumama mangole 'me u behe ntlha e' ngoe ea li-dumbbells fatše, sebaka se pakeng tsa li-dumbbells tse peli le maoto a hao e ka bang 30cm, motsamao o tšoarella bakeng sa metsotsoana e 20.

5. Ema maoto a hao a atolohile ka bophara (hoo e ka bang 50cm), u tšoere li-dumbbells matsohong a hao, ebe u phahamisa matsoho 'me u li tšele sefubeng sa hau.Boloka 'mele oa hau o otlolohile' me mahlo a hau a shebile pele ka metsotsoana e 20.