Mabapi le Sehlahisoa
| Boima ba 'mele | Bolelele | Bophara |
| 0.6KG | 30cm | 8.5cm |
| 1KG | 32cm | 8.5cm |
| 2KG | 34cm | 9.5cm |
| 3KG | 36cm | 11cm |
| 4KG | 38cm | 12cm |
| 5KG | 40cm | 13cm |
Mabapi le Tšebeliso
E khona ho sebelisa mesifa ea maoto le thekeng, mesifa ea mpa.Tse kang ho etsa li-sit ups ka morao ho molala matsoho a tšoereng dumbbell, a ka eketsa katleho ea boikoetliso ba mesifa ea mpa Moroalo;ho tšoara li-dumbbell ho etsa lateral flexion kapa ho potoloha boikoetliso, ho ka sebelisa mesifa ea ka mpeng ea ka hare le ea ka ntle ea oblique;ho tšoara dumbbell letsoho le otlolohileng pele, lateral flat lift ka ikoetlisa ka mahetla Mesifa ea mpa le sefuba.
Mabapi le ho Itloaetsa
Mabapi le Pakete
Ho paka: ka hare: 1 pc / pp mokotla, likotoana tse 90 / lebokose
Nako ea ho romella: matsatsi a 5-7 bakeng sa ho fana ka mehlala, matsatsi a 7-15 a ho sebetsa bakeng sa thepa e ngata, e itšetlehileng ka bongata.
