Khetha li-dumbbell tse boima bo nepahetseng 'me u reke sete haeba u khona. Ho molemo ho reka li-dumbbell tse boima bo fapaneng hobane u ka lula u ikitlaetsa nakong ea boikoetliso ba hau.
Motsoako o tloaelehileng oa boima ke ho reka li-dumbbell tse peli tsa 2.5 kg, tse peli tsa 5 kg le tse peli tsa 7.5 kg. Ho leka hore na motsoako oa li-dumbbell oa u sebeletsa, nka motsoako o bobebe ka ho fetisisa 'me u o leke. Phahamisa 'me u theole ka makhetlo a 10. Haeba u ikutloa u khathetse 'me u sa nahane hore u ka phahamisa makhetlo a fetang 10, motsoako o boima haholo bakeng sa hau. Motsamao oa koetliso o fetoloa ho latela boemo ba hau le ho latela lipheo tsa hau tsa koetliso, ebang ke ho eketsa boikoetliso ba 'mele, boima ba mesifa, mamello ea mesifa kapa ho eketsa ts'ebetso ea lipapali ho eketsa kapa ho fokotsa palo ea linako le li-sete, 'me ka boima bo nepahetseng le palo ea makhetlo ke tsela e molemohali ea ho ikoetlisa.
Ha o haha mesifa, qala ka lihlopha tse kholo tsa mesifa tse kang sefuba, mokokotlo, karolo e ka pele ea lirope (quadriceps), karolo e ka morao ea lirope (hamstrings), karolo e ka morao ea lirope (glutes), le mahetla (deltoids). Ebe u tsepamisa maikutlo mesifang e menyenyane, joalo ka biceps, triceps, manamane le mpa.
Etsa sete e latelang hang ka mora ho etsa sete e le 'ngoe ea metsamao, ntle le ho phomola lipakeng.
Qala ka sete e le 'ngoe ea boikoetliso 'me butle-butle u eketse ho fihlela ho lisete tse 3. Sete ka seng sa metsamao se ka eketsa boima bo itseng.
O ka kena webosaeteng ea rona ho khetha sehlahisoa sa koetliso se u tšoanelang, lihlahisoa tsa lipapali ke lihlahisoa tsa rona tse ka sehloohong, re labalabela ho fihla ha hao
Nako ea poso: Phato-25-2023