Ho lokolloa kapele ha khatello ea mali le keketseho ea phallo ea mali sebakeng seo, ho thusa ho fokotsa bohloko ba hau ba namane, ba quad, band ea IT kapa hamstring haholo.
Thusa ka ho lelefatsa le ho otlolla mesifa ea hau ka ho sebelisa khatello sebakeng se nang le bothata.
Mehele e phutholohileng e thibela mesifa ea hao ho kopana 'me e thusa ho fokotsa bohloko ba mesifa.
E teteane ka boholo. O ka sebedisa rolara sebakeng sefe kapa sefe seo o hlokang ho sebetsa ho sona.
Etsa ho Silila Mesifa ea Hao
Kamora ho ikoetlisa ka mofufutso, haeba o sa sidile mesifa e thata, ho ka etsahala hore e thehe maoto a tlou mme e bake kgatello ya mesifa. Kamora ho ikoetlisa, sila mesifa ho qoba bohloko letsatsing le hlahlamang, ntlafatsa mela ya mmele, mme o eketse phello ya boikoetliso habeli.
Fokotsa bohloko ba molala le mahetla, tsosolosa botho ba banana
E kokobetsa mesifa ea molala le molala, e ntlafatsa ho satalla ha molala, e imolla mesifa ea trapezius, e bopa molala o kobehileng, mahetla a monko o monate le mokokotlo o mosesaane, e ntlafatsa boemo ba 'mele.
Matsoho a tiileng
salang hantle nama
O ka silila letsoho habonolo ka letsoho le le leng, matsoho a masesaane, wa tlosa matsoho a butterfily, mme wa apara ka matsoho a manyane a pepeneneng ho hlahisa botle.
Ho hlokomela likarolo tse ngata tsa 'mele
E loketse likarolo tsohle tsa 'mele tse kang mahetla, mokokotlo le maoto
Kenya tshebetsong libaka tsa bohlokoa tsa koetliso pele o ikoetlisa 'me u phomole mesifa e thata le e bohloko kamora boikoetliso
Ho sililoa ho phutholohileng
一
Sututsa 'me u hatelle haufi le 'mele, ho khutla ha eona ho tsitsitse
Silila ntlha ea bohloko ho kenya tšebetsong matla le ho etsa hore bohloko bo be teng
Ntlha e phaphametseng ea mahlakore a mararo ea 3d
moralo o utloahalang oa ho silila
Thepa ea polymer ea tlhaho, e lekanang hantle le e hatelletsoeng ka nepo, e hlakileng ha e ama 'mele
Phomotsa mesifa e thata ka katleho 'me u fokotse bohloko letsatsing le hlahlamang
Shaft ea tšepe e mena habeli bokhoni ba ho jara mojaro Ho bilikisa ho boreleli, ho matla le ho tšoarella, ho bolokehile ho sebelisoa
Lisebelisoa tsa bohlokoa tsa phekolo ea 'mele tse loketseng baatlelete, litsebi tsa 'mele le basebetsi ba 'mele ka ho tšoana.
Ho silila lisele tse tebileng le tse phutholohileng tsa karolo efe kapa efe ea 'mele, ho kenyeletsoa le mokokotlo, mahetla le lirope.
Mehele e bonolo ho e sebelisa e nang le masela a sa thelleng bakeng sa ho tšoara ka thata le mokhathala o fokolang matsohong a hau ha o ntse o sebelisa thupa ea roller ea mesifa. E ikutloa e le ntle 'meleng.
Bolelele bo phethahetseng ba ho fihla libakeng tsohle | ho sebelisa khatello e phethahetseng e hlokahalang ho kokobetsa mesifa e bohloko, ho potlakisa ho hlaphoheloa le ho ntlafatsa phallo ea mali, hammoho le ho fokotsa bohloko.