Litaba

Likhhala:
Mehatong ea pele ea boikoetliso, re sebelisa lihlahla tse khotsofatsang, hobane qalong ea koetliso, matsoho a rona a ke ke a hlonepha haholo. Bakeng sa basali ba bang, li-grolits tsa boikoetliso li ka boela tsa sireletsa matsoho a tsona le ho fokotsa ho roala matsohong. "Empa kamora nako ea novice, tlosa liatlana tsa hau 'me u utloe matla a balbell. Sena ha se bolele feela matsoho a hau a matsoho a hao, empa hape le ntlafatsa matla a hau a tšosang ".

BEYST BELT:
Mofuta ona oa sesebelisoa o atolosoa o tlameletsoe letsoho la letsoho la ho qetela le ho ea sebakeng se seng. E ka ntlafatsa matla a hau a thata, e u nolofalletsa ho sebelisa li-whovier tsa mafura a boima bakeng sa koetliso ea thata le Barbell. Tlhahiso ea rona ha se ho sebelisa lebanta la Booster nakong ea koetliso e akaretsang. Haeba u sebelisa molimo oa booster makhetlo a mangata, e ke ke ea ba le tšusumetso matlang a hau a matla, empa hape a etsa ho itšetleha ka matla le ho fokotsa matla a ha a le matla.
Squat Mohau:
Mehatong ea pele ea squat ea hau, haeba u sebelisa squat e phahameng, e ka fokotsa bohloko bo bakoang ke boima ba bane. Beha mosamo oa molala oa morao-rao oa trapezius oa hao, 'me ho ke ke ha ba le khatello e ngata ka mor'a hore barbell e hatelletsoe ho eona. Ka mokhoa o ts'oanang, joalo ka liatlana tsa botle, re ka li sebelisa mahakong a pele, 'me butle-butle rea ba tloaela hamorao, re re nolofalletsa ho ntlafatsa boikoetliso ba rona ba' mele.
Wrist/Balebeli ba elbow:
Lintho tsena tse peli li ka sireletsa manonyeletso a mabeli a letsoho la hau - metsamao ea letsoho le eran - mechini e mengata e holimo, haholo-holo lichineng tsa benche. Ha re le thata ha re hatella litekanyo tse itseng tseo ho leng thata ho li laola, 'me batšireletso bana ba babeli ba ka sireletsa mati a rona ka katleho le ho thibela kotsi e sa hlokahaleng.

Lebanta:
Sesebelisoa sena se sirelletsang ke se loketseng ho fetisisa hore re se sebelise. Letheka ke karolo e kotsing e kholo ea hore batho ba lemale nakong ea ho loka. Ha u khumama ho tšoara bantell kapa dumbbell, ha u etsa squat e thata kapa ha u le moqapi ea thata, letheka la hao le sebetsa le ho feta kapa le se fokolang. Ho roala lebanta le ka sireletsang thekeng hantle, ebang ke lebanta le bonolo la 'mele, kapa ke boima ba lebanta le bonolo la ho phahamisa matla. Lebanta le leng le le leng le na le bokhoni bo fapaneng ba tšehetso. U ka khetha lebanta le le loketseng ho latela lenaneo la hau la koetliso le matla.
kneangd:
Polelo ea "makoli a" mako "a ka aroloa ka mekhahlelo e mengata. Ka kakaretso, re sebelisa litšoantšo tsa lipapali tsa Sports Knee ka basketball, empa seo ha se loketse mesebetsi ea ho iphelisa. Ka ho lekana, re hloka ho sireletsa mangole a rona ka ho qhekella ka botebo. Ka squatting, ka kakaretso re khetha mefuta e 'meli ea mangole, e ka koahelang mangole joaloka lehlaka, e u fa tšehetso le phello ea khatello ea kutlo; E 'ngoe ke khumame, e leng sehlopha se telele sa sephara. Re hloka ho e thatela e le ka thata kamoo ho ka khonehang haufi le lengole la hau. Tlatsetso ea mangole e u fa tšehetso e kholo ha e bapisoa le koae. Ka mabatooa a boima, re ka sebelisa mangole a tlamahatsang koetliso.