Mnd ftness fMMohato oa PINedKhethoHammerLetoto la matla ke lisebelisoa tsa boikoetliso tsa boikoetliso tsa boikoetliso ba lisebelisoa tse atisang 50 *80*2.5mm sekweretube joaloka moralo, e ea sebetsa haholo hoboharengEmpty Gymkapa sehlopha.
Lat puldow keHo tsoa botebong ba lithollo tse phahameng ho tloha Darsi ea Latistimus, mesifa e tlase ea Trapezius, likarolo tse ngata le bokhopo.
Koetliso ea mEthod: Lula setulong sa hau, boloka sefuba sa hau, matsoho a hao a phatloha ka lehlakoreng le leng, 'me u se ke ua hlola u sutumetsa), ho inhale ka nako e tšoanang,' me u phete Li-sekhele tse 4 tsa 8-12 reps e ngoe le e ngoe. Ho hula mokokotlo o tlase ho koetlisa Darsi ea Latissimus (botenya), botenya bo tlase (botenya), likarolo tse thusang le bokhopo. Mokhoa: Lula setulong sa hau, boloka sefuba, thekeng, letheba ka nako e le 'ngoe, u khutlele,' me u phete 'mele oa hao. Li-2 li-Reps tse 8-12.