Boima ba mahala, joalo ka li-dumbbell, li-barbell, le kettlebell, li fana ka mokhoa o fapaneng le o sebetsang oa ho matlafatsa terene le ho haha mesifa.Malebela ke ana a ho sebelisa litšepe tsa mahala ka mokhoa o sireletsehileng le ka katleho:
1.Qala ka litšepe tse bobebe: Haeba u sa tsoa koetlisoa ka matla, qala ka litšepe tse bobebe 'me butle-butle u eketse boima ba 'mele ha u ntse u matlafatsa le ho itšepa.
2.Ho tsepamisa maikutlo ho foromo e nepahetseng: Foromo e nepahetseng ke ea bohlokoa ha u sebelisa litekanyo tsa mahala.Etsa bonnete ba hore u etsa boikoetliso bo bong le bo bong ka nepo ho qoba ho tsoa kotsi le ho fumana molemo ka ho fetisisa boikoetlisong ba hau.
3. Sebelisa mefuta e mengata ea ho sisinyeha: Ha u sebelisa litšepe tse sa lefelloeng, etsa bonnete ba hore u sebelisa mefuta e mengata ea ho sisinyeha bakeng sa boikoetliso bo bong le bo bong.Sena se tla u thusa ho shebana le lihlopha tse fapaneng tsa mesifa le ho fumana molemo ka ho fetisisa mosebetsing oa hau oa ho ikoetlisa.
4.Futhumala pele o phahamisa: Pele o qala ho phahamisa, etsa bonnete ba hore o futhumala hantle.Sena se ka thusa ho thibela kotsi le ho ntlafatsa ts'ebetso ea hau.
5.Use spotter: Haeba u phahamisa litšepe tse boima, nahana ka ho sebelisa spotter ho u thusa ka lifti tsa hau.Spotter e ka u thusa hore u lule u sireletsehile 'me u qete lilifti tsa hau ka foromo e ntle.
6. Kopanya boikoetliso ba hau: Ho qoba ho jeoa ke bolutu le ho boloka boikoetliso ba hau bo thahasellisa, kopanya boikoetliso ba hau 'me u fetole mekhoa ea hau khafetsa.
7. Kenyelletsa li-exercising tsa metsoako: Boikoetliso ba metsoako, joalo ka li-squats le li-deadlifts, li lebisa lihlopha tse ngata tsa mesifa 'me li ka sebetsa haholo bakeng sa ho haha matla le mesifa.
8. Boloka tlaleho ea tsoelo-pele ea hau: Boloka tlaleho ea tsoelo-pele ea hau ka ho ngola boima boo u bo phahamisang le palo ea li-reps tseo u li etsang bakeng sa boikoetliso bo bong le bo bong.Sena se ka u thusa ho bona tsoelo-pele ea hau ha nako e ntse e ea le ho fetola boikoetliso ba hau ka nepo.
Ka ho latela malebela ana, o ka sebelisa litekanyo tsa mahala le ka mokhoa o sireletsehileng ho matlafatsa koetliso le ho haha mesifa.Hopola ho qala ka litekanyo tse bobebe, tsepamisa maikutlo sebopehong se nepahetseng, 'me u kenyelle mefuta e fapaneng ea boikoetliso kemisong ea hau.Mahlohonolo!
Nako ea poso: Feb-09-2023