Ha e le bakeng sa ho ikoetlisa, ho na le litšōmo tse ngata, joale ke nako ea ho utloisisa hore na 'nete ke eng. Boikoetliso ba 'mele ha bo etselitsoe ho hōla ha litšoelesa tsa mammary. Ho ikoetlisa ho u lumella ho etsa mesifa e kholo ea pectoral e ka holimo ho litšoelesa tsa mammary, e leng ho eona e kopantsoeng li-co-ligaments, tse ikarabellang bakeng sa molumo, ho tiea le ho tiea ha sefubeng. Ho lokela ho boleloa hore bakeng sa ntshetsopele ea mesifa ena e tla lokela ho sebetsa, hobane e ke ke ea e-ba le liphello tse fokolang.
Liketso tse atlehang tsa ho eketsa ts'oaetso
E le hore u fumane liphello, u lokela ho ikoetlisa ka makhetlo a mararo ka beke, empa ho tloha koetliso ea letsatsi le leng le le leng ke habohlokoa ho hlokomela, hobane mesifa e hōla nakong ea phomolo le ho phomola. U ka bona liphetho tsa pele ka mor'a libeke tse tharo tsa lihlopha, empa ho tla ba le phello e ntle u tla tlameha ho sebetsana le likhoeli tse seng kae. Bakeng sa koetliso, o lokela ho reka likobo tse boima ba 7-10 lik'hilograma. Joale a re ke re tsamaee ka ho toba litšoantšong tsa 'mele ho eketsa ts'usumetso.
- "Thapelo . " Ena ke boikoetliso bo bonolo ka ho fetisisa le bo tummeng boo u ka bo etsang kae kapa kae. Ho etsa sena, kopanya matsoho ka pel'a sefuba, joaloka thapelong. Ka hohle kamoo u ka khonang, hatisa liatla tsa hao khahlanong le tsona, ho fokotsa mesifa ea sefuba . Ha u le motlakase o moholo, tšoara metsotsoana e 10. Kamora moo, tsamaisa matsoho a ka bang 5 cm ka pele ebe o ba tšoara ka cm e 'ngoe e 10. Joale tšoara matsoho mme o pheta-pheta hape. Keletso - ha ho khoneha, etsa mosebetsi ona setulong kapa haufi le lerako, ntho e ka sehloohong ke hore morao o hatelloa, kaha sena se tla lumella ho tsepamisa mohopolo meleng ea sefubeng.
- Li-push-ups . Ena ke boikoetliso ba mantlha bakeng sa ho eketsa moferefere, o loketseng bakeng sa ho ikoetlisa lapeng. Baqalang ba ka e etsa ka mangole. Nka khatello ea leshano, u behe matsoho a maholo ho feta mahetleng a hau. Ho robala le ho khumama matsoho, ho theoha, ho leka ho ama fatše ka sefubeng, ebe o khutlela boemong ba pele. Etsa palo e kholo ea ho pheta-pheta ka litsela tse tharo.
- Lethathamo la li-dumbbells . Koetliso e kholo, e fanang ka moroalo o moholo meleng ea sefubeng. Ipehele bencheng kapa fatše, u nke li-dumbbells, 'me u li tšoare haufi le sefuba, u behe likhapha tsa hao mahlakoreng. Ho fokotsa mesifa, phahamisa menoana mme hang-hang u ba theole fatše, ntho e ka sehloohong ke ho tsamaea ka tsela e otlolohileng. Etsa likarabo tse robeli ka mekhoa e meraro.
- The Cobra . Koetliso ena bakeng sa ts'ebetso ea mokokotlo lapeng e ikemiselitse ho otlolla mesifa. Beha mala a hao 'me u behe matsoho holim'a lehlakore le mahetleng. Butle-butle phahamisa karolo e ka holimo ea 'mele le ntlha e ka holimo holimo holimo, e leng ho tla eketsa tsitsipano. Ka mor'a ho lokisa boemo ba metsotsoana e 15, u tlameha ho theoha. Khuta ka makhetlo a 10. Koetliso ena e boetse e etsoa ka ho phunya libetsa mahlakoreng le ho itšetleha ka selelekela.
- Ho lengoa ha sekoti sepakapakeng . Boikoetliso bona bo eketsa ts'ebetso ea malapeng ho u fa sebopeho se setle sa matsoele. Beha maoto a hau mahetleng, u li khumame ka mangole. Etsa setopo ka pele, o boloke mokokotlo oa hao o otlolohile, mme o theola matsoho. Ho inhaling, phahamisa matsoho, u li hasanye mahlakoreng pele li-forearme li se li lekana le fatše. Matsoho a lokela ho koaloa hanyenyane ka likhahla. Liatla li lokela ho supa. Qetellong, ke habohlokoa ho otlolla mesifa hantle. Tlosa boemo 'me u khutlisetse matsoho ho PI.
- Ho tsuba ho tloha setulong . Tsena ke li-push-ups tseo ho thoeng ke li-reverse, tse etsoang ho tloha setulong kapa tse ling tse joalo. Ema ka morao setulong mme u behe matsoho a hau setulong, 'me u hule maoto a hao ka lehlakoreng la likhato tse 30-45. Ka lebaka la ho kheloha ha matsoho, theola 'mele ka tlaase kamoo ho ka khonehang, ebe o khutlela FE. Etsa pheta-pheto ea 8-10 ka lihlopha tse tharo.