Ha se bohle ba ikoetlisetsang ho ikoetlisa ba fihlelang liphetho ka sekhahla se tšoanang. Lipontšo li susumetsoa ke lintlha tse ngata: phepo e lekaneng le e tloaelehileng, litšobotsi tsa ho hlaphoheloa, melaoana, boroko le koetliso. Empa ho thoe'ng haeba, le ha e le ka mokhoa o lumellanang hantle, tsoelo-pele ea ho fumana boima ba mesifa, matla le ts'ebetso e nyane kapa e le sieo?
Baatlelete ba nang le bothata bo joalo ba bitsoa ectomorphs kapa batho ba nang le mofuta oa 'mele oa asthenic. Ka mantsoe a bonolo feela, ha li a etsoa ka liphatsa tsa lefutso bakeng sa lipapali tsa matla - ke tsela eo tlholeho e laetsoeng ka eona. Ka hona, sephetho sa koetliso se bonahatsoa ho bona se fokola haholo butle butle. Empa u se ke ua nyahama - lenaneo le khethehileng la koetliso bakeng sa ectomorph, hammoho le phepo e nepahetseng, le tla u thusa ho fihlela sephetho se lakatsehang.
Ectomorph ke eng?
Ectomorph ke motho ea nang le liphatsa tsa lefutso ea nang le tšekamelo ea 'mele o mosesane.
E fapana le mefuta e meng ea 'mele (mesomorphs le endomorphs) ke metabolism e potlakileng, ka lebaka leo e se nang lera la mafura le ka tlasa. Hangata li-ectomorph li telele, li na le maoto le matsoho a malelele. Matšoao a li-ectomorphs ha a atisehe haholo ho hypertrophy, empa a ikamahanya hantle le mosebetsi o matla oa mamello ea aerobic.
Likarolo tsa 'mele
'Mele oa hae o sebetsa joalo ka setofo - o "chesa" likhalori tsohle tse sebelisitsoeng. Ka lebaka la sena, a ka ba le matsatsi a 365 ka selemo ntle le lithibelo tse khethehileng tsa phepo. Sena se na le mathata le melemo.
Likotsi tsa sebopeho sa 'mele oa ectomorphic
Ho fumana boima ba mesifa, ectomorph e hloka likhalori tse ngata. Haeba endomorph e hloka keketso ea 10% ea likhalori tsa tloaelo ea letsatsi le letsatsi (palo ea likhalori tseo motho ea itseng a li sebelisang ka letsatsi), bakeng sa ectomorph ke bonyane 20%. Ebile ha re bue ka likhalori "tse se nang letho" tse tsoang lijong tse potlakileng, lipompong le li-sodas. Ho fumana boleng ba boleng ba mesifa, o hloka ho ja ka mokhoa o nepahetseng - lijo tse se nang phepo lijong ha ea lokela ho ba ho feta 10-20%. Motheo e lokela ho ba liprotheine tsa liphoofolo, lik'habohaedreite tse rarahaneng le mafura a sa foleng.
Melemo ea Ectomorph
Ho makatsang ke hore li-ectomorph li etsa mefuta e ikhethang haholo ea boikoetliso le lihahi tsa 'mele. Bakeng sa ho phahamisa motlakase le ho tšela sefapano, mofuta ona oa 'mele ha o tšoanelehe haholo, leha ts'ebetsong ntho efe kapa efe e ka etsahala.
Ka lebaka la sekhahla se phahameng sa metabolism, ho bonolo haholo hore li-ectomorphs li tlose mafura a ka tlasa letlalo. Ba khona ho boloka sebopeho se batlang se omme le ho phomola selemo ho pota ntle le boiteko bo matla. Ntle le moo, li-ectomorph li na le masapo a patisaneng. Hammoho le mesifa e nang le hypertrophied, sena se fana ka litekanyo tse ntle haholo: mahetla a sephara a sebopeho sa bolo le li-quads tse matla tse nang le letheka le moqotetsane, li-biceps tse chitja khahlano le semelo sa mabanta a masesaane.
Ho na le melemo e meng hape. Boima ba 'mele bo batlang bo le tlase le liperesente tse tlase tsa mafura a sa tlameng ha li imele methapo ea pelo. Li-ectomorphs ha li na tšoaetso ea mafu a kang khatello ea mali le arrhythmia.
Likarolo tsa koetliso le lijo
Palo e ikhethang e hloka mokhoa o ikhethileng ts'ebetsong ea boithuto le ka sebopeho sa lijo. Lenaneo le hlophisitsoeng hantle la koetliso ea ectomorph ha se sohle se hlokahalang ho fumana sephetho se lakatsehang. Phepo e nepahetseng bakeng sa mofuta ona oa 'mele ke ea bohlokoa ka ho fetisisa.
Lijo
Taba ea phepo e nepahetseng bakeng sa ectomorphs e bohlokoa haholo - ntle le lijo tse tloaelehileng le lijo tse phetseng hantle, ha ho na boikoetliso bo tla thusa.
Lijo li lokela ho ba tse leka-lekaneng, lijo li lokela ho ba bonyane 4-5. Ntho e ngoe le e ngoe mona e bonolo haholo - ha ho na phapang e ngata le hore na u ja makhetlo a makae ka letsatsi, empa ho ja lijo tsohle tse hlokahalang ka makhetlo a 2-3 ho thata haholo. E ka boela ea otlolla mpa.
Likhopolo tse fosahetseng ka phepo e nepahetseng
Ho na le maikutlo a hore li-ectomorph li ka ja eng kapa eng eo li e batlang. Joaloka, ntho ea mantlha ke ho ja likhalori tse nepahetseng, joale ho tla ba le kholo.
Ona ke mohopolo o fosahetseng o moholo ka mabaka a 'maloa:
- Taba ea mantlha, o ke ke oa fumana khalori ea hau ea letsatsi le letsatsi ho tsoa lipompong le lijong tse potlakileng mme o se ke oa ba le mathata a bophelo bo botle.
- Taba ea bobeli, lijo tse joalo li tla liehisa metabolism ea hau ha nako e ntse e tsamaea, 'me u tla ba le mafura a mangata. Tabeng ena, ho ke ke ha e-ba le potso ea mesifa leha e le efe: mesifa ha e hōle ho tloha mafura le tsoekere, e hloka liprotheine, tse seng li le teng lihlahisoa tse joalo.
- Taba ea boraro, ha nako e ntse e tsamaea, pampiri ea meno e tla qala ho hana lijo tse se nang phepo. Re tla batla ho ja lijo tse tloaelehileng tse phetseng hantle. Empa kaha u tloaetse ho kenya ntho e ngoe le e ngoe kahare ho uena, phepo e nepahetseng e ke ke ea baka takatso ea lijo haholo, 'me u tla ja makhetlo a fetang a 2 ka letsatsi. Sena se tla etsa hore o be mosesane le ho feta pele o koetlisoa.
Haeba ka letsatsi le le leng u bokelitse tloaelo ea hau lijong tse joalo - ho lokile. Empa o ka se je joalo joalo ka linako tsohle.
© bit24 - setoko.adobe.com
Kabo ea BJU lijong
Hona ha ho bolele ho hang hore li-ectomorphs li lokela ho latela lijo tse thata haholo, tse tla ba le 100% ea lijo tse phetseng hantle. Ho fapana le moo, palo e nyane ea lik'habohaedreite tse bonolo lijong ha e na ho ba ntša kotsi. Mohlala, hang kamora koetliso.
Ho lokela ho ba le lik'habohaedreite tse ngata lijong, bonyane 5 g ho 1 kg ea boima ba 'mele... Haeba boima bo sa hōle, butle-butle eketsa 0.5 g ea lik'habohaedreite ka 1 kg ea boima ba 'mele' me u shebe liphetoho. Ka protheine, ntho e ngoe le e ngoe e bonolo: lula u ja 2 g ea protheine ka 1 kg ea boima ba 'mele. Sena se lekane bakeng sa ho hlaphoheloa le kholo ea mesifa. Ja mafura a ka bang 1 g ka 1 kg ea boima ba 'mele - sena se tla eketsa kakaretso ea khalori mme se tla ja "mafura" a lekaneng bakeng sa ts'ebetso e tloaelehileng ea sistimi ea lihormone.
Lihlahisoa tse fumanehang
Har'a lihlahisoa tse lakatsehang haholo bakeng sa ts'ebeliso:
- liprotheine: khoho, turkey, mahe, tlhapi e tšoeu le e khubelu, nama ea khomo, nama ea kolobe, chisi ea kottage le lihlahisoa tse ling tsa lebese, Whey protein;
- mafura: oli ea tlhapi, oli ea folaxe, li-avocado, linate;
- lik'habohaedreite: oatmeal, pasta ea durum ea koro, raese, buckwheat, harese ea perela, meroho, litholoana.
Lijo tsa hoseng le tsa pele ho boikoetliso (lihora tse 1.5-2 pele u ikoetlisa) li bohlokoa haholo. Ba hloka ho rua lik'habohaedreite ho matlafatsa 'mele bakeng sa mosebetsi o behang litholoana. Kamora ho koetlisoa, ho eletsoa ho nka "gainer" kapa "whey protein" ka palo e nyane (e ka bang 50 g) ea lik'habohaedreite tse bonolo. Liprotheine li boetse li khothalletsoa hore li jeoe lipakeng tsa lijo ho boloka liprotheine li lula li le teng 'meleng.
Pele o robala, ho kgothaletswa hore o noe casin (protheine ea ho monya nako e telele) kapa o je 250-300 g ea chisi ea kottage e le hore o itšireletse ho catabolism bosiu bohle. Se ke la lebala ho sebelisa faeba e lekaneng bakeng sa ho monya lijo ka mokhoa o tloaelehileng, mathata afe kapa afe a pampiri ea meno a tla u feta.
Ho ikoetlisa
Sebaka se bohareng lenaneong la koetliso bakeng sa ho fumana boima bakeng sa ectomorph se fuoa lithupelo tsa mantlha. Boloka metsamao e ikarotseng bonyane, hobane ha e sebetse hantle ebile e na le sehlopha se le seng sa mesifa. Cardio e lokela ho qheleloa ka thoko ntle le ha o na le matšoao a bophelo bo botle ba eona.
Ho ikoetlisa ka makhetlo a mararo ka beke ho tla lekana ho feta, 'me ho molemo ho qala ka tse peli ka kakaretso - ho ikoetlisong ea pele, jarisa bokaholimo kaofela,' me ka ea bobeli, laela tlase. Ho ikoetlisa ho lokela ho ba matla, empa ho khuts'oane - ho se fete hora e le 'ngoe, palo e kaholimo ho 1.5.
Leka ho lula u eketsa matšoao a hau a matla. Ha u le matla, mesifa ea hau e na le bokhoni ba ho hola. Ka hona, boikoetliso bo joalo ka mochini oa khatiso oa benche, ho bolaea le li-squats tsa barbell li ke ke tsa hlokomolohuoa. Ha u ntse u tsoela pele ho ikoetlisa, ha nako e ntse e ea u tla ba matla le ho feta. Empa ha ho na lebaka le leng le ka eketsang boima ba 'mele bo sebetsang ho senya mokhoa ona.
Mme ha o fumana motheo o hlokahalang oa mesifa le matla mme o shebahala hantle joalo ka mesomorph, o ka eketsa butle butle boikoetliso ba 'mele le boikoetliso bo ikhethileng bakeng sa boithuto ba lehae ba lihlopha tse itseng tsa mesifa.
Mananeo a koetliso bakeng sa banna
Ntle le koetliso ea matla, kholo ea mesifa e ke ke ea ba joalo, 'mele ha o na tlhoko ea tlhaho ea sena. Hobaneng u sebelisa lisebelisoa ho khutlisetsa li-microtraumas mesifa, haeba u ka li kenya ka har'a lisele tsa adipose ebe u li siea li bolokiloe?
Ho ikoetlisa sebakeng sa boikoetliso
Lenaneo la koetliso la matsatsi a mabeli ka beke bakeng sa ectomorph le tjena:
| Mantaha (mmele o kaholimo) | ||
| Mochini oa khatiso oa benche o robetse bencheng e tshekaletseng | 4x12,10,8,6 |  |
| Sekamela khatiso ea dumbbell | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Lits'oants'o tse kholo | 4x10-15 |  |
| Mohala oa barbell o kentsoeng | 4x10 |  © Makatserchyk - stock.adobe.com |
| Mochine oa khatiso oa sesole | 4x10-12 |  |
| Ho sotha bencheng | 3x12-15 |  |
| Labone ('mele o ka tlase) | ||
| Li-squats tsa mahetla a Barbell | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Tobetsa leoto ka ketsiso | 3x10-12 |  |
| Ho shoa ka maoto a otlolohileng | 4x10-12 |  |
| Lunges tsa mahetla a Barbell | 3x10 |  © Makatserchyk - stock.adobe.com |
| Namane ea Boima ea Hola | 4x15 |  |
| Leoto le leketlileng le phahamisa bareng | 3x10-15 |  |
Lenaneo lena la koetliso ea ectomorph le nepahetse bakeng sa baatlelete ba qalang. Ts'ebetso eohle ea koetliso e hahiloe ho potoloha metsamao ea mantlha - u ke ke ua hatella 'me butle-butle o tla tsoela pele.
Bakeng sa baatlelete ba nang le koetliso ea mantlha, khetho e ntle ka ho fetesisa e ka ba karohano ea matsatsi a mararo:
| Mantaha (sefuba + mahetleng + triceps) | ||
| Mochini oa khatiso oa benche o robetse bencheng e tshekaletseng | 4x12,10,8,6 | |
| Tlanya ho Smith bencheng e sekametseng | 3x10 |  © Litšoantšo tsa Odua - stock.adobe.com |
| Ho ina hodima mekoallo e sa lekanang | 3x10-15 |  |
| Bench e hatisa ka mokhoa o moqotetsane | 3x10 |  |
| Mochine oa khatiso oa Arnold | 4x12 |  |
| Ho hula ha tšepe e pharaletseng | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Laboraro (morao + biceps) | ||
| Ho bolaoa | 4x12,10,8,6 |  |
| Lits'oants'o tse kholo | 4x10-15 | |
| Mohala o le mong oa dumbbell | 3x10 |  |
| Ho hula ka mokhoa o holimo | 3x10 |  © tankist276 - setokong.adobe.com |
| Lits'oants'o tse nyane tse khutšoane | 4x10-12 |  |
| Labohlano (maoto + abs) | ||
| Li-squats tsa mahetla a Barbell | 4x12,10,8,6 | © Vitaly Sova - stock.adobe.com |
| Tobetsa leoto ka ketsiso | 3x10-12 | |
| Lefu la Romania Dumbbell Deadlift | 4x10-12 |  |
| Mapheo a dumbbell | 3x10 |  © Makatserchyk - stock.adobe.com |
| Namane e phahama ka ketsiso | 4x15 |  © Makatserchyk - stock.adobe.com |
| Ho sotha ka ketsiso ea | 3x12-15 |  |
| Khutlisa li-crunches bencheng | 3x10-15 |  |
Mona, ho senyeha ha letsatsi la beke ho etsahala ka mesifa e lumellanang, mohlala, li-triceps li sebetsa mehatong eohle ea sefuba, 'me li-biceps li sebetsa mela e ka morao. Mehato e boima ea mantlha e tla lekana ho sebetsana le lihlopha tsena tse nyane tsa mesifa, ka hona ho itšehla thajana ha ho hlokahale mohatong ona.
Mosebetsi oa sekolo o etsoang hae
Se ke oa nyahama ha o le ectomorph mme o sena monyetla oa ho etela boikoetliso. O ka kenella bakeng sa lipapali mme oa ntlafatsa mmele oa hau ntle le ho tsoa lapeng. Sesebelisoa se fokolang (li-dumbbells tse entsoeng esale pele le bareng tse holimo) le takatso e lekane.
Molao-motheo oa koetliso o tla ts'oana - ha o etse phapang ho mesifa hore na oa e sebetsa hae kapa sehlopheng sa boikoetliso, ntho ea mantlha ke ho sebetsa ka mokhoa o ts'oanang mme o leka ho eketsa lits'oants'o tsa matla. Koetliso ea boima ba 'mele e tla lebisa ho haelloeng ke tsoelo-pele, kahoo bonyane li-dumbbells kapa kettlebells li lokela ho ba teng.
Lenaneo la matsatsi a mabeli la ho ikoetlisa lapeng bakeng sa ectomorph le lokela ho shebahala tjena:
| Mantaha (mmele o kaholimo) | ||
| Mochine oa khatiso oa Dumbbell o robetse bencheng kapa mokatong | 4x12 |  |
| Li-push-up tse pharalletseng, maoto holim'a mokato | 4x12-15 |  |
| Lits'oants'o tse kholo | 4x10-15 | |
| Mohala o le mong oa dumbbell | 4x10 | |
| Mochine oa khatiso o emeng | 4x10-12 |  © Yakobchuk Olena - stock.adobe.com |
| Mekoti fatše | 3x12-15 |  |
| Labone ('mele o ka tlase) | ||
| Sehlopha sa Dumbbell Goblet | 4x12-15 |  |
| Dumbbell Straight Leg Deadlift | 4x10-12 | |
| Mapheo a dumbbell | 4x10 | © Makatserchyk - stock.adobe.com |
| Namane ea Boima ea Hola | 4x15 | |
| Khutlisa li-crunche fatše | 3x10-15 |  © artinspiring - stock.adobe.com |
Haeba ho sututsa kapa ho hula ho le bonolo, li etse ka litekanyo tse eketsehileng, mohlala, kenya mokotla o nang le ntho e boima.
Ho arohana ha matsatsi a mararo lapeng ho shebahala tjena:
| Mantaha (sefuba + mahetleng + triceps) | ||
| Mochine oa khatiso oa Dumbbell o robetse bencheng kapa mokatong | 4x12 | |
| Li-push-up tse pharalletseng, maoto holim'a mokato | 3x12-15 | |
| Liqhomane tse phatlohang | 3x10-15 |  |
| Mochine oa khatiso oa benche ea Dumbbell o ts'oereng lehlakore (benche kapa fatše) | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Mochine oa khatiso oa Arnold | 4x12 | |
| Dumbbell Rows to the Chin | 4x12-15 |  © ruigsantos - stock.adobe.com |
| Laboraro (morao + biceps) | ||
| Ho shoa ha Dumbbell | 4x12 |  |
| Lits'oants'o tse kholo | 4x10-15 | |
| Mohala o le mong oa dumbbell | 4x10 | |
| Lits'oants'o tse nyane tse khutšoane | 4x10-15 | |
| Li-curls tsa dumbbell tse emeng | 3x10-12 |  |
| Labohlano (maoto + abs) | ||
| Li-squats tsa Dumbbell | 4x12 |  |
| Lefu la Romania Dumbbell Deadlift | 4x10-12 | |
| Mapheo a dumbbell | 4x10 | © Makatserchyk - stock.adobe.com |
| Namane ea Boima ea Hola | 4x15 | |
| Ho sotha ka boima bo eketsehileng | 3x10-12 |  © fizkes - stock.adobe.com |
| Khutlisa li-crunche fatše | 3x10-15 | © artinspiring - stock.adobe.com |
Mananeo a koetliso bakeng sa banana
Ectomorphs ha se banna feela, empa le basali. Batho ba bangata ba nahana hore ona ke monyetla oa bona o moholo mme ba ka ja eng kapa eng mme ba se ke ba fola. Empa re se re ntse re nahanne ka taba ena - tlatsetso efe kapa efe e na le litlamorao, ho kenyelletsa le ho ja ka mokhoa o sa khetholleng. Banana ba Ectomorph ba hloka ho sebetsa ho bona ka tlase ho banna.
Lihlopha tsa boikoetliso
Lenaneo la koetliso bakeng sa ngoanana oa ectomorph ka matsatsi a mabeli le lokela ho shebahala joalo.
| Mantaha (mmele o kaholimo) | ||
| Tobetsa ea Bench ea Dumbbell | 4x12 |  |
| Mohala o le mong oa dumbbell | 4x10 | |
| Row Grip Row | 4x10 |  © Makatserchyk - stock.adobe.com |
| Hyperextension | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| A lutse Delta Press | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Lisebelisoa tsa Dumbbell tse tsoang ka morao hloohong | 3x12 |  © Vitaly Sova - stock.adobe.com |
| Dumbbell Curls O lutse bencheng e sekametseng | 3x12 |  © Makatserchyk - stock.adobe.com |
| Labone ('mele o ka tlase) | ||
| Smith Squats | 4x12 |  |
| Ho shoa ka maoto a otlolohileng | 4x10-12 | |
| Mapheo a dumbbell | 3x10 | © Makatserchyk - stock.adobe.com |
| Leoto Curl le Bua Leshano | 3x15 |  © Makatserchyk - stock.adobe.com |
| Namane ea Boima ea Hola | 4x15 | |
| Ho sotha bencheng | 3x12-15 | |
Khetho ea matsatsi a 3 ea ho arohana:
| Mantaha (sefuba + mahetleng + triceps) | ||
| Ho lutse sefubelu sefubeng | 4x12 |  © Makatserchyk - stock.adobe.com |
| Ho lutse mochini oa khatiso oa dumbbell | 4x12 |  © Makatserchyk - stock.adobe.com |
| Ho hula ha tšepe e pharaletseng | 4x12-15 | © Makatserchyk - stock.adobe.com |
| Lisebelisoa tsa Dumbbell tse tsoang ka morao hloohong | 3x12 | © Vitaly Sova - stock.adobe.com |
| Ho hula ha Dumbbell | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Ho sotha bencheng | 3x12 | |
| Laboraro (morao + biceps) | ||
| Hula bareng ho ea lebanteng | 4x12,10,8,6 | © Makatserchyk - stock.adobe.com |
| Mohala o pharaletseng oa karolo e kaholimo ho sefubeng | 4x10-15 | © Makatserchyk - stock.adobe.com |
| Ho hula ka mokhoa o holimo | 3x10 | © tankist276 - setokong.adobe.com |
| Moqotetsane Reverse Grip Row | 3x10 |  © Makatserchyk - stock.adobe.com |
| Li-curls tsa dumbbell tse emeng | 4x10-12 | |
| Labohlano (maoto + abs) | ||
| Smith Squats | 4x12 | |
| Tobetsa leoto ka ketsiso | 3x12 | |
| Ho shoa ka maoto a otlolohileng | 4x12 | |
| Lumpe tsa Smith | 3x10 |  © Alen Ajan - stock.adobe.com |
| Namane e phahama ka ketsiso | 4x15 | © Makatserchyk - stock.adobe.com |
| Khutlisa li-crunches bencheng | 3x10-12 | |
Leha e le hore karohano e tsamaellana le lenaneo la banna, ena ha se lenaneo la khale la koetliso ea boima ba ectomorph. Mona re hlahisa mekhoa e meng e ikhethileng ho sireletsa lisebelisoa tse bonojoana tsa basali tse nang le ligamentous kotsing e sa batleheng. Ntle le moo, ho na le mojaro o fokolang haholo oa axial mokokotlong, ha ho na li-deadlifts tse boima le li-squats tse nang le barbell, joalo ka lenaneong la banna ba ectomorph.
Ho ikoetlisa lapeng
U ka koetlisa eseng feela ka tlelaseng ea boikoetliso, empa hape le lapeng. Esita le ngoanana a ka nka mehato ea pele ho ntlafatsa boikoetliso ba hae lapeng. U hloka feela li-dumbbells tse senyehang.
Lenaneo la koetliso bakeng sa ectomorph ea basali lapeng matsatsi a mabeli:
| Mantaha (mmele o kaholimo) | ||
| Li-push-up tse kholo (haeba u se na matla, u ka khona ho tsoa mangoleng a hau) | 4x10-15 |  © Andrey Bandurenko - stock.adobe.com |
| Mohala o le mong oa dumbbell | 4x10 | |
| Ho bua leshano Dumbbell Pullover | 3x10-12 |  © Nicholas Piccillo - stock.adobe.com |
| Ho lutse mochini oa khatiso oa dumbbell | 4x12 | © Makatserchyk - stock.adobe.com |
| Swing dumbbells mahlakoreng ha u ntse u eme | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Li-curls tsa dumbbell tse emeng | 3x12 | |
| Lisebelisoa tsa Dumbbell tse tsoang ka morao hloohong | 3x12 | © Vitaly Sova - stock.adobe.com |
| Labone ('mele o ka tlase) | ||
| Sehlopha sa Dumbbell Plie | 4x15 |  |
| Dumbbell Straight Leg Deadlift | 4x12 | |
| Mapheo a dumbbell | 4x12 | © Makatserchyk - stock.adobe.com |
| Mekoti fatše | 3x12-15 | |
| Lepolanka la litsoeng | Metsotsoana 3x40-60 |  © Makatserchyk - stock.adobe.com |
Arohane matsatsi a mararo:
| Mantaha (sefuba + mahetleng + triceps) | ||
| Li-push-up tse kholo (haeba u se na matla, u ka khona ho tsoa mangoleng a hau) | 4x10-15 | © Andrey Bandurenko - stock.adobe.com |
| Ho lutse mochini oa khatiso oa dumbbell | 4x12 | © Makatserchyk - stock.adobe.com |
| Dumbbell Rows to the Chin | 4x12-15 | © ruigsantos - stock.adobe.com |
| Lisebelisoa tsa Dumbbell tse tsoang ka morao hloohong | 3x12 | © Vitaly Sova - stock.adobe.com |
| Kickback | 3x12 | © Makatserchyk - stock.adobe.com |
| Laboraro (morao + biceps) | ||
| Ho shoa ha Dumbbell | 4x12 | |
| Mohala o le mong oa dumbbell | 4x10 | |
| Ho bua leshano Dumbbell Pullover | 4x12 | © Nicholas Piccillo - stock.adobe.com |
| Li-curls tsa dumbbell tse emeng | 4x10-12 | |
| Labohlano (maoto + abs) | ||
| Sehlopha sa Dumbbell Goblet | 4x12 | |
| Dumbbell Straight Leg Deadlift | 4x12 | |
| Mapheo a dumbbell | 4x10 | © Makatserchyk - stock.adobe.com |
| Mekoti fatše | 3x12-15 | |
| Lepolanka la litsoeng | 3x40-60 set lao | © Makatserchyk - stock.adobe.com |
