Ho tloha bongoaneng, batsoali ba re ruta ho fokotsa sefahleho sa rona, empa ho se na tlhokomelo e fokolang bakeng sa ho ikoetlisa ho ka thusa ho theha boemo bo botle le bo nepahetseng. Empa ka lebaka la tsela e ntlafetseng le e matlafetseng ea corset ea mesifa, ha e itšetlehe feela ka ponahalo, empa le ka bophelo bo botle.
E 'ngoe ea mesifa e kholohali, e thusang ho khutlisa mokokotlo oa hao, e hloka tlhokomelo e eketsehileng le ho qeta nako e telele ho ikoetlisa. Mokokotlo o moholo ka ho fetisisa oo re buang ka oona o ananeloa haholo har'a banna, hobane o thusa monna hore a fumane setšoantšo sebopeho sa triangle. Boteng ba seo ho thoeng ke "mapheo" bo nkoa e le pontšo ea bosomane le matla, kahoo batho ba lipapaling tsa banna ba lefella tlhokomelo e khethehileng ho phunyeletsa le ho hula, ho leka ho hula mapheo le ho khutlela morao.
Basali ba bangata ba lumela hore mesifa e sabaletseng ka morao ha e hlokehe hore e sebetsane, hobane ho ka khoneha hore motho a khutlele morao. Batsoali ba ratehang, sena ke maikutlo a mabeli a fosahetseng, e le hore mosali a phunyeletse lithaba, ho hlokahala hore u sebetse nako e telele le ka thata mananeong a ikhethang 'me u nke lijo tse khethehileng tsa lipapali, kahoo qala ka sebete ho koetlisa lihlopha tsohle tsa mesifa ntle le tšabo ea ho fumana' mele oa pumped. 'Me ho se joalo u se ke ua hlokomoloha boikoetliso bakeng sa mesifa ea latissimus ea morao, e tla u thusa hore u fumane boemo bo botle, phahamisa sefubeng' me u phunye mokokotlo oa hao o motle.
Joale a re ke re boneng tsela ea ho pompa mesifa ea ka morao.
Ho ikoetlisa bakeng sa mesifa ea latissimus ka morao
- Lethathamo la li-dumbbells ka slope . Ema e otlolohile, maoto a lehetla a arohane, a fokotseha ka mangole, torso e potoloha ho ea ho 45 °, maqhubu a matsoho, matsoho a theoha. Fokotsa butle-butle lintlheng tse ling, tšoara metsotsoana e 2-3 'me u khutlele sebakeng sa pele. Nakong ea boikoetliso, leka ho boloka litlhōrō tsa hau ho tsoa tseleng, 'me u hule litšepe ka mesifa ea morao.
- Temo ea li-dumbbell ho lehlakoreng la maralla . Ema e otlolohile, maoto a lehetla a arohane, a fokotseha ka mangole, torso e potoloha ho ea ho 45 °, maqhubu a matsoho, matsoho a theoha. Butle-butle hula matsoho ka lintlheng tse ling, u tšoare metsotsoana e 2-3 'me u khutlele sebakeng sa pele. Ha u ntse u ikoetlisa, etsa bonnete ba hore mesifa ea hao ea morao e sebetsa, 'me ha u khumame sebakeng sa lumbar.
- Tlanya le ho kenya kahare ka ho fetisisa . Theohela fatše, beha matsoho fatše ka bophara ho feta bophara ba mahetleng, maoto hammoho. Butle-butle ka tlase kamoo ho khonehang, tšoara metsotsoana e 2-3 'me u khutlele sebakeng sa pele. Ha u ntse u ikoetlisa, u se ke ua robala fatše 'me u tiise hore ha u khumame sebakeng sa lumbar.
