Thoracum ha a lutse
Ho matlafatsa mesifa. Ho ikoetlisa ho matlafatsa mesifa ea sefubeng le ka pele holim'a lehetla. Lula ka simulator, otlolla sefuba, otlolla mesifa ea khatiso, e le hore mokokotlo o se ke oa nka lehlakore. Utloisisa lisebelisoa; Lihlopha li pota-potiloe 'meleng' me li pota ka lehlakoreng la 90 °. Etsa liatla tsa hau matsoho ebe u sutumetsa ka ntle, ha sefuba se lokela ho otloloha. Butle-butle khutlela sebakeng sa pele mme u phete mokhoa ona. Litefiso tse khothalletsoang: 15-30 lik'hilograma. Otlolla mesifa. Ha u lutse setšoantšong, otlolla sefuba sa hao, otlolla matsoho a hao mahlakoreng. Utloa hore mesifa ea pectoral e otlolla. Tšoara lebelo ka metsotsoana e 20.
Ho hula hamorao
Re matlafatsa mesifa nakong ea tahlehelo ea boima ba 'mele. Ho ikoetlisa ho matlafatsa mesifa ea karolo e bohareng ea morao. Lula setulong sa simulator, ka thata u hatelletse morao. Beha likhapha tsa hao le matsoho ka tlase ho setsoe holim'a phomolo ea palema. Fokotsa mesifa ea khatiso, ho leka ho boloka 'mele sebakeng se le seng, le ho phutholoha mahetleng a hau. Squeeze ho emisa le ho khutlela morao. Litefiso tse khothalletsoang: 15-30 lik'hilograma. Otlolla mesifa. Emisa simulator, maoto a otlolohileng ka bophara ba mahetleng, mangole ha a sisinyehe. Tšoara sefapano ka matsoho ka bobeli (matsoho a otlolohileng). Seka mangole (ka ho toba). Ho tšoara sefate sa morara, tlola marako hore u otlolle mesifa ea morao. Tšoara lebelo ka metsotsoana e 20.
Ho phahamisa matsoho mahlakore
Re matlafatsa mesifa ha re lahleheloa ke boima. Ho ikoetlisa ho matlafatsa mesifa ea karolo e bohareng ea lehetla. Lula ka simulator, tšoara matsoho, likhapha le matsoho ka holim'a sekoti ka thōko ho lihlopha, thorax e tsosoa, mesifa ea khatiso e senyeha. Phahamisa matsoho ho ea mahetleng ntle le ho senya molala. Khutlela sebakeng sa pele mme u pheta mokhoa ona. Litefiso tse khothalletsoang: 10-30 kg. Otlolla mesifa. Emela sefahleho sa simulator, maoto a otlolohileng ka bophara ba mahetleng, mangole ha a ts'oane. Utlolla letsoho le letšehali ka letsoho le nepahetseng la simulator. Etsa 'mele ho le letšehali, u utloe mesifa ea bohareng le morao ea lehlakoreng la mahetla. Tšoara leseli ka metsotsoana e 20, ebe o pheta ho otloloha, o tšoere letsoho le letšehali ka letsoho la hao le letona.
Ho kheloha ka mohaho
Ho matlafatsa mesifa. Ho ikoetlisa ho matlafatsa li-biceps. Lula holim'a simulator, mangole a kobehile, maoto a eme fatše. Tsamaea khahlanong le bohareng ba setsoe, matsoho a otlolohileng a tšoana le fatše. Utloisisa liphaphatha ka liatla tsa tlase. Kopanya marapo a mahetla mme u a theole fatše, ebe o khumama le ho hula matsoho mahetleng. Tšoara 'mele o otlolohile, ntle le ho itšetleha ka pele. Butle-butle matsoho a hao mme u phete mokhoa ona. Litefiso tse khothalletsoang: 7-20 lik'hilograma. Otlolla mesifa. Ha u ntse u le boemong ba pele, tobetsa marako. U sebelisa li-brush holim'a sebetsana, hula nyeoe hanyenyane, utloisisa kamoo li-biceps li otlolletsoeng kateng. Tšoara lebelo ka metsotsoana e 20.
Ho eketsa lihlomo ka likhama
Ho matlafatsa mesifa. Ho ikoetlisa ho matlafatsa triceps. Lula holim'a simulator, mangole a kobehile, maoto a eme fatše. Etsa likhapha tsa hao bohareng ba setopo, tšoara liphaka, ha liatla li e-na le lihlopha, likhahla li kobehile. Fokotsa mesifa ea khatiso. Etsa liatla tsa hau matsoho 'me u phunye matsoho, ntle le ho fokotsa likhahla tsa hau. Khutlela sebakeng sa pele mme u pheta mokhoa ona. Litefiso tse khothalletsoang: 7-20 lik'hilograma. Otlolla mesifa. Ho tloha moo u lutseng teng, otlolla letsoho, u li khumamele 'me u leke ho fihla ka morao setulong. Elbow o sheba holimo. Tšoara lebelo ka metsotsoana e 20.
Lipakane tse fapaneng
Lenane la rona le etselitsoe lithuto tse supileng ka beke: lihlopha tse tharo ho hlahisa matla le ho feto-fetoha ha maemo le koetliso e 'ngoe ea cardio. Kakaretso ea lihora tse ka bang 6.5 ka beke (ba qalang ba tla hloka nako e fokolang ea koetliso ea cardio). U hlophisa lihlopha tsena ho itšetlehile ka lipakane tseo u ipehetseng tsona. Ho theola boima ba 'mele: etsa boikoetliso ba pelo hang hang pele u koetlisa boima ba' mele. Ho hlaolela matla: ts'ebeliso ea cardio le matla a koetliso. Kahoo u ka sebetsa ka boima ba 'mele' me u tla khathala hanyane.