Lenane la boikoetliso ba lehae bo nang le li-dumbbells tse bobebe li etselitsoe bakuli ba nang le lefu la tsoekere ba seng hantle haholo mmeleng. U ka etsa boikoetliso bona haeba u na le ts'ebetso ea lefu la tsoekere la tsoekere (nephropathy) kapa mahlo (retinopathy). Dumbbells e lokela ho theha mojaro, empa e be bobebe haholo hore khatello ea mali e se ke ea eketseha. U hloka ho khetha li-dumbbells tsa boima bo boima hoo u ka khonang ho ikoetlisa ka makhetlo a 10 ka li-3, ka phomolo e fokolang bakeng sa ho phomola.
Melemo ea boikoetliso e hlalositsoeng sehloohong see ke efe?
- ba koetlisa manonyeletso, ba ntlafatsa ho sisinyeha ha bona;
- thibela ho senyeha ho amanang le lilemo tsa manonyeletso, ho sireletsa khahlanong le ramatiki;
- fokotsa liketsahalo tsa ho oa le ho tsofala ho maqheku.
Boikoetliso bo bong le bo bong bo lokela ho etsoa butle, hantle, bo tsepamisitse maikutlo a hau.
Boikoetliso ba nomoro ea 1 - biceps flexion.
U ka e etsa joang:
- Ema e otlolohile ka li-dumbbells ka matsoho a theohileng, liatla li shebile pele.
- Phahamisa marang-rang, u inamise sefahleho ka botlalo.
- Butle-butle fokotsa li-dumbbells boemong ba tsona ba pele.
Boikoetliso ba nomoro ea bobeli - bakeng sa mesifa ea mahetla.
Mekhoa ea ts'ebetsong ea ts'ebetso ea eona e latelang:
- Ema u otlolohile, u nke li-dumbbell matsohong a hao, u phahamise matsoho, u li inamise, 'me u otlolle liatla tsa hao.
- Phahamisa li-dumbbells holim 'a hlooho ea hau (liatla tsa matsoho li ntse li atoloha).
- Fokotsa li-dumbbells maemong a tsona a mantlha.
Boikoetliso ba nomoro ea 3 - matsoho ka thoko.
Kemiso ea tšebetso e tjena:
- Ema u otlolohile, u ts'oere li-dumbbells matsohong a li-pubescent, liatla tsa hae li shebana.
- Phahamisetsa lintlafatso ka mahlakoreng holimo (liatla tse shebileng fatše) ka holim'a hlooho ea hau.
- Fokotsa litšibollo ka mahlakoreng ho ea tlaase.
Boikoetliso ba palo ea 4 - moralo o thellang.
Boikoetliso bo tjena:
- Otloloha. Iketelle mme o nke dumbbells tse pela pela hao. Ka nako e ts'oanang, o se khumame mangole, boloka mokokotlo oa hau o ts'oana le tlase.
- Phahamisa li-dumbbells tsa hau boemong ba sefuba.
- Fokotsa li-dumbbells ho khutlela fatše.
Boikoetliso ba nomoro ea 5 - matsoapo a nang le boima.
Melao ea ho kenngwa tšebetsong ha matsoapo a nang le boima :.
- Ema ka kotloloho ebe u tšoara dumbbell ka lipheletso. Phahamisetsa matsoho a hao ka holimo hloohong ntle le hore u a khumame.
- Fokotsa dumbbell pele, o ts'oaretsa mokokotlo oa hau ka lehlakore.
- Khutlela boemong ba ho qala.
Boikoetliso ba nomoro ea 6 - ho phahamisa matsoho ka lehlakoreng le maemo.
Etsa tšebetso ena ka tsela e latelang:
- O robala mokokotlong oa hau, nka li-dumbbells matsohong a hau. Hlatsoa matsoho a hau ka mahlakoreng.
- Phahamisa li-dumbbells ka bobeli, o li hokela ka holim'a hlooho ea hau.
- Fokotsa matsoho a hau ka mahlakoreng ho ea tlaase.
Boikoetliso ba nomoro ea 7 - khatello ea benche ho tloha hloohong ha o ntse o robala.
Boikoetliso bo tjena:
- Ho robala fatše, nka dumbbell ka matsoho a mabeli a phahamisitsoeng ka holim'a hlooho ea hau.
- Ntle le hore u khumamise matsoho, theola hlooho ea hau ka morao ho hlooho ea hau.
- Khutlela boemong ba ho qala.
Setsi sa boikoetliso se nang le li-dumbbells tse bobebe, tse hlahisoang sehloohong, hangata se sebelisoa ke Maamerika a lulang mahaeng a maqheku. E khutlisetsa matla ka har'a mesifa, e neng e bonahala e fokotseha ka botlalo. Ka lebaka la sena, boiketlo ba batho ba baholo bo ntse bo ntlafala ka mokhoa o hlollang. Lilemong tsa bo-1990 ngaka e bitsoang Alan Rubin e ile ea sibolla hore koetliso ena e loketse bakuli ba nang le lefu la tsoekere la mofuta oa 1 le mofuta oa 2.
Ho ikoetlisa ka li-dumbbells tse bobebe ho ka etsoa esita le bakeng sa batho ba nang le lefu la tsoekere ba nang le lefu la tsoekere le nephropathy (lefu la liphio) kapa retinopathy (mathata a mahlo), mme sena se beha lithibelo tse kholo lithutong tsa 'mele. Haeba u ikoetlisa hanyane ka hanyane, hanyane ka hanyane hantle, ha e na ho baka likotsi tsa menoana ea hau, kapa mahlo a hau, kapa esita le honyenyane maotong a hau. O tla hloka feela metsotso e 5-10 ka letsatsi ho qeta ho ikoetlisa ka makhetlo a 7, e 'ngoe le e' ngoe ea tsona makhetlo a 3 bakeng sa mekhoa e 10. Kamora matsatsi a 10 a koetliso, etsa bonnete ba hore melemo e meholo.
