Boikoetliso ba maoto ke ba bohlokoa haholo, boikoetliso ba leoto bo tloaelehileng haholo ke squat.Bakeng sa ba qalang ho ikoetlisa, ho molemo ho ikoetlisa ka mochine oa squat.
Boikoetliso bo ka sehloohong: Quadriceps
Litaelo:
1. Phomotsa mokokotlo oa mokokotlo mokokotlong oa mochine, boloka maoto a bulehile ho boloka sebaka se leka-lekaneng ka bophara ba mahetla, 'me u lokolle sebaka sa tšireletso.
2. Qala ho theola yuniti butle-butle, u khumame mangole, 'me u boloke boemo bo otlolohileng.Tsoela pele ho theoha ho fihlela lehlakoreng le pakeng tsa serope le namane le le ka tlase ho likhato tse 90 hanyenyane.Ebe butle-butle khutlisetsa.
Mehato ya tlhokomelo:
1. Boloka mokokotlo oa hau holim'a pad ka linako tsohle.
2. O se ke wa phahamisetsa marao a hao hodimo
3. U se ke ua koala mangole ka hare, 'me u boloke menoana ea hao e le ka lehlakoreng le tšoanang le mangole a hao
Nako ea poso: Aug-01-2022