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Le ha li-dips li shebahala joalo ka boikoetliso bo bonolo, li ka phephetsa sistimi ea hau kaofela. Ke boikoetliso bo botle ba ho itšehla thajana bo hlophisang litelu tsa hau le ho fa matsoho a hau sebopeho se nepahetseng.
Hape Bala: Melemo e sa tsejoeng ea bophelo bo botle ba Rasam
Li ka etsoa kae kapa kae joalo ka li-push-up. U ka sebelisa setulo lapeng ho etsa lipilisi kapa u ka sebelisa mochini oa boikoetliso. Boholo ba rona re khella liphaka fatše empa melemo ea bona e ke ke ea nyenyefatsoa.
Kamoo u ka e etsang: Morero ke ho tsamaisa 'mele oa hau holimo le tlase u sebelisa mesifa ea hau ea letsoho e le hore li-triceps tsa hau li fumane phephetso. Beha matsoho a hau habonolo setulong kapa bareng efe kapa efe.
Koba hanyane ntle le ho tsamaisa maoto ebe o phahamisa 'mele oa hau hanyane. Pheta sena makhetlo a 'maloa u ela hloko li-triceps tsa hau. U ka ikoetlisa ka mehato hape ka ho beha matsoho mohatong le ho beha maoto a hao mohatong o mong. Leha ho le joalo, e etse ka hloko ho qoba kotsi.
Hape bala: Peso ea Yoga e Folisang Likarolo tse ngata
Tlhokomeliso: Batho ba nang le bohloko ba 'mele kapa ba mokokotlo ha baa lokela ho leka boikoetliso bona ba sa buisana le ngaka. Ba bang ba ka leka ho ikoetlisa empa ba le tlasa taolo ea ngaka.
Rua molemo # 1
Boikoetliso bona bo kenyelletsa ho boloka matsoho le maoto a hao a tsitsitse le ho tsamaisa 'mele oohle ho beha mojaro li-triceps tsa hau. Kahoo, ke boikoetliso ba 'mele bo holimo bo phephetsang mesifa ea hau sebakeng seo.
Rua molemo # 2
Koetliso ena e ka haha boima 'meleng oa hau o kaholimo. Ha motsamao ona o kenya mesifa e kaholimo ea mmele, oa qholotsoa mme o tloaetse ho hola kapele.
Rua molemo # 3
Boikoetliso bona bo molemo ho feta pushup ha o ntse o tloaetse ho phahamisa boima ba 'mele oohle oa hau ha o ina.
Rua molemo # 4
Butle-butle o tla holisa matla matsohong a hau ha a ntse a sebetsa ka thata ho tsamaisa 'mele oa hau ha o ntse o ina. Matsoho le sefuba tsa hao lia tiea haeba u tloaela ho inela.
Rua molemo # 5
Ba nang le tjantjello ea ho hlahisa 'mele o bōpehileng joaloka V le ka mohla ba se ke ba iphapanyetsa li-dips. Boikoetliso bona ha bo etsoa khafetsa bo sebelisoa ka bongata, bo thusa ho aha mmele o kaholimo o bopehileng joaloka V.
Rua molemo # 6
Ho ikoetlisa hona ha ho sebelise li-triceps tsa hau feela, empa ho boetse ho phephetsa mahetla a hao, mokokotlo o ka tlase, sefuba le matsoho.
Molemo oa # 7
Boikoetliso bona bo boetse bo o lumella ho ikhathatsa ka ho leka ho fapana ho feta. Ho holisa litheko ho ka thusa.
