1. Ho e-na le ho hatella ka sefuba, leka li-push-ups
Likhatiso tsa sefuba li ntle bakeng sa ho sebetsa mesifa ea hau ea pectoral-ntle le haeba u e-na le mathata a mahetla. Ho e-na le hoo, etsa li-push-ups (ebang li tloaelehile kapa li khumama ka mangole), tse matlafatsang mesifa e tsitsitseng mahetleng le ho lumella mahetla a mahetla hore a tsamaee ka bolokolohi (tseo ba ke keng ba li etsa boemong ba benche-press). Tsela e molemohali ea ho ntlafatsa push-up ke ka ho matlafatsa butle-butle. Lumella mesifa ea hau hore e tloaele ho sisinyeha ho fihlela e qala ho ikutloa e tloaelehile. Ha o hloke mokoetlisi oa hau kapa sebaka sa boikoetliso hore o tsebe ho sebetsa hantle ka li-push-ups. Seo u se hlokang feela ke sete ea litepisi le metsotso e seng mekae letsatsi ka leng. Ke tsena lintlha tse ling tsa ho ntlafatsa foromo ea hau .
2. Ho e-na le ho hatisa ka holimo, leka ho phahamisa pele
Ho phunya li-dumbbell holim'a hlooho ea hau ho bohloko. Ho phahamisa mahetla a hau ntle le bohloko, leka ho phahamisa pele. Ema u otlolohile ka letsoho le leng le le leng, matsoho a shebane le fatše, 'me butle-butle phahamisa matsoho ho fihlela a le lehlakoreng la 90-degree ho tloha' meleng oa hau. Khutlisetsa morao ho theola boima-ka mokhoa o liehang le o laoloang-ho ea sebakeng sa ho qala; pheta bakeng sa 12 reps.
3. Ho e-na le ho bapala litebele, leka ho soka sekepe
Re rata sesh e ntle ea litebele, empa ho otla ka litsela tse fapaneng, hammoho le phello ea ho otla mokotla, ho ka utloisa bohloko. Bakeng sa li-cardio tse sebetsang hantle mahetleng, tlolela mochining oa ka tlung oa ho soka sekepe. Ha u ntse u soka, boholo ba matla a hao a tsoa maotong a hao, kahoo mahetla a hao ha a sebetse ho feta tekano empa a tšoarehile. Leka ho fapanyetsana motsotso o le mong oa ho sututsa ka thata ka metsotso e le 'ngoe ea ho phomola (mokhoa o phethahetseng empa khatello e fokolang) metsotso e 15.
4. Ho e-na le li-triceps bench dips, leka li-push-ups tsa triceps
Li-bench dips li beha khatello e boima mahetleng a hao 'me ha se khetho e ntle ho sa tsotellehe bohloko ba mahetla. Ho lebisa tlhokomelo ea hau hamolemo triceps , leka li-push-ups tsa triceps. Kena sebakeng se tloaelehileng sa ho sutumelletsa holimo (hape, se tloaelehileng kapa se fetotsoe), empa boloka matsoho a hau a le haufi ha u theolela sefuba fatše e le hore matsoho le litsoe li kenngoe ka mahlakoreng a hau. Pheta motsotso o le mong.
HLOKOMELA : Likoetliso tse 5 tse Hantle-ntle tse Hantle ho Uena
