Litsela tse 6 tsa ho aha li-biceps tse kholo libekeng tse 2 feela

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Romella

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Ho monna ofe kapa ofe, li-biceps tsa hae ha a pompeloa li bua haholo ka boemo ba boikoetliso boo a ithorisang ka bona. Matsoho a hlakileng a koetsoe, ntho eo motho e mong le e mong, bonyane basali, a ka lumellanang ka eona. Ke mang ea neng a ke ke a batla ho aha, ho hahola le ho pompa li-biceps leha ho le joalo? E utloahala e le tebello e khahlisang haholo, haholo haeba basali ba haufi ba ka fieloa maoto. Sengoliloeng sena se araba lipotso tsa mantlha- 'ho aha li-biceps tse kholo', 'ho fumana li-biceps tse pompetsoeng' le 'mokhoa oa ho hahola li-biceps'.

LITSELA TSA HO LOKOLLA BATHO LITLHAKU KA Potlako

Na u ne u tseba hore ho a khonahala ho aha li-biceps tse kholo ka libeke tse peli feela? Ho utloahala ho khahlisa, na ha ho joalo? Joale, bala ho fihlela joale ho ka etsoa ..

Koetliso ea Potoloho Bakeng sa 'Mele o ka Holimo

Sena se tlameha ho etsoa bonyane matsatsi a 2 ka beke haeba u lakatsa ho aha li-biceps tse kholo. Koetliso ea potoloho e kenyelletsa ho ikoetlisa sefubeng, mokokotlong le mahetleng. Bakeng sa boikoetliso bohle bo amanang le likarolo tsena tse tharo tsa mmele o kaholimo, matsoho a hau a ea sebetsa. Haeba le uena u lakatsa ho lahleheloa ke boima, 'mele oa pelo o lateloang ke koetliso ea potoloho o tla thusa ho holisa mesifa libakeng tse ling ntle le ho phunya matsoho.

Letsatsi le le leng ka ho khetheha bakeng sa lihlomo

Beheletsa letsatsi le le leng bekeng feela bakeng sa matsoho a hau. Ho bohlokoa hore letsatsi lena le se ke la etelloa pele kapa la atleha ke koetliso ea potoloho. Haeba boikoetliso ba matsoho bo latellana hanghang kapa bo etelletsoe pele ke koetliso ea potoloho, ho na le menyetla ea hore mesifa e chese hammoho le ho chesa mafura. Kahoo, u lakatsa ho fumana li-biceps tse pompetsoeng, hopola ntlha ena ea bohlokoa.

Fumana Boikoetliso bo U Sebelisang Molemo Haholo

'Mele oa motho e mong le e mong o arabela ka tsela e fapaneng, hobane motho e mong le e mong o na le fiber e fapaneng mesifa le bolelele bo fapaneng ba mesifa. Khetha boikoetliso bo u sebetsang hantle haholo. Ikopanye le mokoetlisi e le hore u tsebe ho eketsehileng. Se ke oa ba le maikutlo a fosahetseng a hore ke ho ikoetlisa ka letsoho feela ho tlatsetsang ho li-biceps tse kholo.

Ho Koetlisa Lisebelisoa, Ho Tsoela Pele ka Mosebetsi o Mong

Tsepamisa maikutlo linthong tse ka pele letsatsi le leng le le leng la boraro. U ka etsa boitlhakiso ba forearm hammoho le boikoetliso bo bong. Ntle le moo, tsoelapele ka boikoetliso bo bong bo sebetsang sefubeng, maotong, mokokotlong le mahetleng matsatsing ao u sa ikoetlisetseng potoloho le ho ikoetlisetsa matsoho.

Cardio Bakeng sa ho Fokotsa Lik'halori Tseo Tse sa Hlokahaleng

Ho na le ntho ea bohlokoa eo u lokelang ho e ela hloko haeba u lakatsa ho fumana li-biceps tse pompetsoeng- tsepamisa maikutlo ho itšepa haeba u se u ntse u le joalo. Cardio e thusa motho ea shebahalang a le motle haholo ka bo eona e etsa hore li-biceps tsa hao li shebahale li pompetsoe ebile li le kholo. Matsatsing ao u a nehelang bakeng sa koetliso ea potoloho, tsepamisa maikutlo hape ho cardio. Ho etsa cardio matsatsi a 3 ka beke le abs ho ka ntlafatsa litholoana tse ntle.

Sebelisa litekanyo tse boima butle-butle

Ntlha ea bohlokoa ea ho aha li-biceps tse kholo ke ho phahamisa litekanyo tse boima, 'me le tsona butle-butle. Etsa phapang e fapaneng molemong oa ho eketsa liphetho.

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Ho Tseba

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang