Ho kgothaletswa hore matla a pele a koetliso e be 5-7.5 kg bakeng sa biceps.Haeba triceps e etsoa ka li-dumbbells, ke 2.5-5 kg ka letsoho le le leng le 10 kg lehetleng.Ka hona, ha u nahana hore qalong u reka li-dumbbells tse nang le lik'hilograma tse 30 (ha e le hantle li feta lik'hilograma tse 20 feela).Haeba u tsitlallela ho koetlisoa.Ka mor'a likhoeli tse 3, boima bona bo loketse ho uena, brachii tse peli le brachio tse tharo.Empa ka sebele mahetla ha a lekana.Likhoeli tse tšeletseng hamorao, Brachio e ne e se e sa khonehe.Ka nako eo, e tla mpefala ka ho loketseng ho ea ka boemo ba motho ba ’mele.Ke fana ka tlhahiso ea hore u reke li-dumbbells tse nang le boima ba lik'hilograma tse 50, hammoho le li-dumbbells tse peli tsa 5 kg.Sena se lekane hore o ka ikoetlisa bakeng sa selemo se le seng.Maemo a lumella.Ha u reka barbell bar, sebaka sa Liolimpiki se tla ba sa boleng bo botle 'me se tla nka nako e telele.
Ntho e 'ngoe eo ke batlang ho e bua ke.U hloka li-reps tse lekaneng le lihlopha tse lekaneng ho sebelisa mesifa ea hau.Ha ho hlokahale hore u khathetse ka moea o le mong, le haeba u qetile.Etsa metsamao e fapaneng ka boima bo fapaneng khafetsa.'Me ha u hloke boima bo feteletseng ho sebelisa mesifa, kahoo ha u hloke li-dumbbell tse boima haholo kapa li-barbell.
Boitsebiso bo eketsehileng:
Mokhoa oa boikoetliso oa li-dumbbell ke sete sa mekhoa ea boikoetliso e phethiloeng ka lisebelisoa tsa dumbbell.E ka finyella morero oa ho fumana mesifa bakeng sa batho ba fokolang, ho fokotsa mafura bakeng sa batho ba mafura le ho bōpa.Mekhahlelo e fapaneng ea boikoetliso le merero ea boikoetliso e na le mekhoa e fapaneng ea boikoetliso bakeng sa li-dumbbells.
Melao-motheo ea mantlha ea boikoetliso:
1. Bakeng sa batho ba otlolohileng ho fumana mesifa, e loketse ho ikoetlisa ka li-dumbbell tse boima bo boima le li-reps tse fokolang.
2. Ho fokotsa mafura ho loketse ho ikoetlisa ka li-dumbbell tse nang le litekanyo tse nyane le makhetlo a mangata.
3. Ka morero oa ho bōpa, ho loketse ho ikoetlisa ka li-dumbbells tse boima bo bohareng.
Nako ea poso: Jun-24-2021