Bakeng sa batho ba sa rateng ho ikoetlisa le ho itšehla thajana, ho ikoetlisa ka mokhoa oa ho tantša ho loketse. Ka lebaka la hae u ka lahleheloa ke lik'hilograma tse eketsehileng 'me ua ithabisa. Ho khahlisang, u ka ithuta ho tantša mekhoa eohle e fanang ka mojaro o fapaneng. Libaka tsa Darya Lisichkaya li ratoa haholo moo a rutang ho ikoetlisa ka ho tantša.
Botjeko ba Belly
Lihlopha tse joalo li tla thusa ka mafu ana: ramatiki, khatello ea meriana le lefu la tsoekere. Metsing e joalo u sebetsa le letheka, mpa, matsoho. A re ithute ho etsa leqhubu le tla etsa hore mpa ea hao e be e teteaneng le e ntle. Ema ka ho toba 'me ka holimo-limo u hule ka mpeng ea hao, lula sebakeng sena, kahohle kamoo ho ka khonehang, joale u phomole, e le hore mpa e senyehe pele. Hona joale o lokela ho lokisa letheka sebakeng se emehang ebe o qala ho tiisa le ho phomola hantle ka mpeng.
Ballet ea 'mele
Ho ikoetlisa ho joalo ho tla u thusa hore u matlafatse mokokotlo mme u fumane mokhoa o motle. Koetliso ea mofuta ona e ntle ho ba sitoang ho kopanela ka matla. Nahana ka e 'ngoe ea li-exerciso, emisa sepakapakeng (mookameli), beha leoto le le leng mochine,' me u le hule e le hore le otlolohe hantle. Hona joale, u khumame 'mele oa hau hanyane, phahamisetsa letsoho la hau holimo ebe o o hulela ho leoto le phahamisitsoeng. Ena ke boikoetliso bo botle ba ba qalang.
Dance Fitness Zumba
Bona mona tantši eohle e bokelloa. Ka lebaka la mehato e sebetsang u ka lahleheloa ke lik'hilojule tse ngata. U ke ke ua hlokomela kamoo lithupelo tsena li tsoelang pele kateng, hobane u tla amoheloa, 'me u se ke ua khathatsoa ke monate le "monate" ka li-simulators. Likolo tsa ho ikoetlisa le Daria Lisichkina li ka kena mefuteng eohle e ka holimo ea koetliso.