Tlhaloso e kholo ea ho ikoetlisa bakeng sa bakhachane
Ho boloka mesifa ka molumo 'me kamehla e be boemong bo botle, ho hlokahala hore u tsamaise mofuthu oa letsatsi le leng le le leng .
- Pele o etsa, apara liaparo tse sa phutholohang 'me u phomole. E eme mahlakoreng 'ohle a mane' me u theohe fatše, ka tsela e 'ngoe u phahamise letsoho le leoto le fapaneng ka hohle kamoo ho ka khonehang.
- Ka mokhoa o ts'oanang, re khumama, mme re khumama ka morao ka tlaase le boholo ba ho phomola karolo ena ea mokokotlo.
- Ho tloha moo re eme teng, ha re pepesitse leoto, re e khumama ka mangole. Ka hona, mesifa ea lehlakoreng le ka hare la serope le perineum e otlolohile hantle ebile e matlafatsoa.
- Ho itlhatsa letheka la hao leboteng, o theoha hantle, ebe o hloa hape.
- Phahamisa lirethe ho tloha fatše, u eme liotong tsa menoana, 'me u khutlele sebakeng sa pele.
- Re lutse setulong ka morao, re nka matsoho a rona mahlakoreng. Hoa khoneha ho sebelisa li-dumbbells tse khanyang.
- Ha u lutse moeling oa setulo, u lokela ho khumama. Matsoho tabeng ena e ka morao hlooho, e lokelang ho lahleloa morao.
- Ha a otlolla matsoho a hae ka matsoho, a li phahamisa le ho li theola.
- Re etsa mahi ka letsoho, re nka li-dumbbells ho tsona.
- 'Me qetellong re khumama liphaka, re li tšoere libokeng tse nyenyane tse ka pel'a rona.
Kakaretso ea li-exercising tsa boikhathollo nakong ea bokhachane
Mesebetsi ena e thusa ho imolla maikutlo a mokhathala ka mesifa ea mokokotlo, molala le maoto a mosali ea moimana.
- E eme ka mangole holim'a mabokose a bonolo, ka tsela e 'ngoe u phahamisa maoto le letona, ha u sheba fatše. Boikoetliso bona bo imolla mojaro ho tloha ka morao.
- Rea tsoa, re khumama.
- Ho tloha boemong bo eme, re phahama le ho khutlela morao.