1. Squats. Ho ikoetlisa ho matlafatsa mesifa ea mahetla le menoana. Ema bohareng ba motlakase oa ts'ebetso ea rabara, u hule lipheletsong tsa eona. Litšiea ke bophara ba mahetla, marako a se a kobehile, sefuba se otlolohile, mesifa ea khatiso e senyeha, matsoho lethekeng. Fetisetsa boima ba 'mele lirethe' me u khumame ka mangole e le hore li tsamaisane le menoana. 'Mele o sutumelitsoe hanyenyane, mokokotlo o se o sa nke lehlakore. Ho fokotsa mesifa ea meno, khutlela sebakeng sa pele. Ha u le boikoetliso ba 'mele, u lule u lutse ka li-dumbbells. Mefuta e khothalletsoang ho boima: likobo tsa 2-9 lik'hilograma.
2. Ho fokotseha hohle. Ho ikoetlisa ho matlafatsa mesifa ea menoana le li-hamstrings. Tlanya monokotšoai oa ts'oaetso ea rabara monyakong oa jamb ka bophahamo ba hoo e ka bang 60 cm ho tloha fatše 'me u koale lemati. Utloisisa liphaphatha le mohato ka morao ka ho hula tšenyo ea tšabo. Beha maoto a hao bophara ba mahetleng a hao, mangole a hao a kobehile hanyenyane, sefubeng sa hao se otlolohile, mesifa ea khatiso e tsitsitse, makhasi a theoleloa fatše. Matsoho a lekaneng a lokela ho lumellana le ho ts'oa ha letsoalo. Ha u sa fetole boemo ba 'mele, itšetlehe ka letheka ho fihlela morao o batla o lekana le fatše. Ho fokotsa mesifa ea meno, khutlela sebakeng sa pele. Ha u ikoetlisa, ikoetlisa sena ka li-dumbbells. Mefuta e khothalletsoang ho boima: likobo tsa 2-9 lik'hilograma.
3. Tšepo ha u eme. Ho ikoetlisa ho matlafatsa karolo e bohareng ea morao le morao mahetleng. Tšoara sekhetho se tšosang monyako oa monyako lekaneng la sefahleho, ebe u khutlela morao, u hula tšabo ea ho tsuba. Beha maoto a hao bophara ba mahetleng a hao, mangole a hao a kobehile hanyenyane. Tlolela matsoho ka pel'a hao, liatla li shebane. Sefubelu se otlolohile, mochine oa khatiso o fokotsehile, makhasi a theoleloa fatše. Ho fokotsa mesifa ea mokokotlo oa hau, theola likotlolo tsa hau e le hore li tšoane le 'mele. Butle-butle khutlela sebakeng sa pele. Ha u le boikoetliso ba 'mele, etsa mochine oa motlakase ha u lutse. Litebelisoa tse khothalletsoang: 9-18 kg.
Ho feta mokhoa ona o rarahaneng o molemo
U tla hloka setho sa li-absorbers tsa rabara tse nang le khanyetso e fapaneng. Ha u ntse u sebetsa ka mokhoa o tsosang takatso, u tla khona ho etsa lipapali tse ngata tse fapaneng ho feta ka li-dumbbells, e leng ho bolelang hore o tla sebetsa hantle ka mmele. Ho phaella moo, tabeng ena ha ho hlokahale hore u itšetlehe ka 'nete ea hore matla a khahloa le inertia a tla u etsetsa mosebetsi. Ho phaella moo, li-absorbers tse bobebe le li-compact li ka behoa habonolo holim'a sethalase kapa ka sutuk'heise.
4. Ho hatella sefuba. Ho ikoetlisa ho matlafatsa mesifa ea sefubeng le ka pele ho mahetleng. Kenya letsoho la ho tsuba monyako oa mahetla ebe u khutlela monyako. Utloisisa li-handles, ebe u tloha monyako ka ho hula tšabo. Litlhōrō tsa lehetla li arohane ka mahlakoreng, mangole a kobehile hanyenyane. Fokotsa mesifa ea khatiso, ho otlolla sefubeng. Phahamisa likhapha le lihlopha tsa hao holimo ho mahetleng a hao, matsoho a hau a otlolohile ka mahlakoreng a nepahetseng, matsoho a hao a shebile fatše. Matlafatsa mesifa ea sefubeng butle-butle u otlolle matsoho ebe u li hula hammoho ho fihlela li otlolohile. Khutlela sebakeng sa pele. Ha u le boikoetliso ba 'mele, etsa mochine oa sefubelu ka simulator ha u ntse u lutse. Litefiso tse khothalletsoang: 4.5-18 kg.
5. Ho otlolla matsoho ho eme. Ho ikoetlisa ho matlafatsa triceps. Tšoara mocheso o tšosang ntlong e ka holimo ea ntlo. Utloisisa litšoaneleho, ho khutla morao, ho hula tšenyo ea tšabo. Ema o shebile monyako, maoto lehetla-bophara bo arohane, lihlopha li koaletsoe 'me li petelletse' meleng, lifate tsa palema li sheba fatše. Fokotsa mesifa ea khatiso ebe o otlolla sefuba. Ka matla a li-triceps, hula letsoho le ts'oarellang, u otlolla matsoho ho fihlela bofelong. Butle-butle khutlela sebakeng sa pele. Haeba u le setsi sa koetliso, etsa boikoetliso bona ka simulator. Litefiso tse khothalletsoang: 4.5-18 kg.
6. Ho otlolla matsoho ho eme. Ho ikoetlisa ho matlafatsa li-biceps. Ema bohareng ba ho tsuba, maoto a arohane ka bophara, mangole a kobehile, matsoho hammoho le 'mele, liatla tsa palema li shebile pele. Sefuba se otlolohile, mesifa ea mochine oa khatiso e senyehile, morao o otlolohile. Usil le li-biceps li kopa matsoho, li phahamisetsa maqeba a hau mahetleng, ha likhahla li lokela ho hatelloa mahlakoreng. Butle-butle khutlela sebakeng sa pele. Ha u ikoetlisa, ikoetlisa sena ka li-dumbbells. Mefuta e khothalletsoang ho boima: likobo tsa 2-6 lik'hilograma.
Lenaneo la koetliso
Etsa katleho ena makhetlo a mararo ka beke, u hlophise letsatsi la phomolo pakeng tsa lihlopha. Qala ka ho ikoetlisa ha pelo ea metsotso e 5, joaloka ho tsamaea kapa ho nyoloha litepisi. Ebe u latela mokhoa oa 1 ho tloha ho 12-15 ho pheta-pheta ha mosebetsi o mong le o mong. Pakeng tsa mekhoa e metle, etsa litebelisuoa tse otlolohileng bakeng sa lihlopha tsohle tse kholo tsa mesifa, li tšoere e mong le e mong ka metsotsoana e 20-30. Haeba mesifa e sa khathale kamora ho pheta-pheta, eketsa ho hanyetsa ka ho fokotsa ho tsuba kapa ho ema ka ntle ho monyako. Ha u ikutloa u itokiselitse, eketsa ea bobeli, ebe o latela mokhoa oa boraro. Ka bekeng ea bone, e-ba le khanyetso e ngata.