Ho ba le boemo bo nepahetseng ha bo hlokehe feela bakeng sa botle ba ponahalo le maruo a monate, empa hape bakeng sa bophelo bo botle ba mokokotlo. Kajeno, palo e kholo ea batho ba hlokofatsoa ke bohloko ba morao 'me khafetsa hangata sena se bakoa ke taba ea hore ha ba boloke mokokotlo oa bona. Ho lokisa boemo, ho kgothaletswa hore o etse boikoetliso bo tloaelehileng bakeng sa maemo a nepahetseng . Haeba ho khoneha, ho molemo ho buisana le setsebi e le hore a khethile lenaneo la thuto ea motho ka mong, ho seng joalo a sebelise mekhoa e metle le e bonolo ka ho ikoetlisa.
Ho ikoetlisa ho theha boemo bo loketseng
E le hore u koetlise ho atleha, u tlameha ho latela melao ea motheo:
- Khetha mekhoa ea ho ikoetlisa e le hore u se sebelise feela mesifa ea morao , empa hape le mochine oa khatiso, lirope, mahetleng le molaleng. Ke habohlokoa hore corset ea mesifa e hlahise ka ho feletseng.
- Ho jara butle-butle ho eketsa, ho lebisa tlhokomelo ho maikutlo le menyetla ea hau. Qala ka mekhoa e 'meli ea 12-15, ebe u eketsa chelete.
- Lihlopha li qala ka mofuthu-ho lokisa 'mele bakeng sa mosebetsi. Sena ke sa bohlokoa ho qoba kotsi. Etsa ho potoloha 'me u khunye hlooho le' mele.
Hona joale re tla ea ka ho toba litšoantšong tsa ho ba le boemo bo itseng.
"Cat"
Emela li-fours tsohle, u behe matsoho ka tlas'a mahetleng. Exhaling, khumamela ka morao ka morao, u shebile. Senya boemo ba metsotsoana e mehlano, 'me joale, ka pululelo, khutlela ho PI. Ka mor'a moo, maemong a mangata u khutlela morao, u sheba fatše, 'me u pheta hape.
"Sekepe"
Thetsa ka mpeng 'me u otlolle matsoho, u boloke matsoho fatše. Ke habohlokoa ho otlolla matsoho le maoto ka bophara ba mahetla a hau. Ka nako e ts'oanang, phahamisa maoto, u khumame ka morao. Lokisa "sekepe" metsotsoana e 10-15, joale, theoha mme o pheta hape.
Li-push-ups
Hona ke boikoetliso bo botle ba ho matlafatsa boemo, kaha, ho phaella ka morao, hape bo jara likarolo tse ling tsa 'mele, e leng tsa bohlokoa bakeng sa ho thehoa ha corset hantle. Nka khatello ea leshano, u behe matsoho a hao e le hore ho be le sebaka pakeng tsa liatla, joaloka bophara ba mahetleng. Tšoara matsoho ka likhahla, u li hasanya mahlakoreng 'me u tebe. Kamora ho lokisa boemo, nka PI. Haeba ho le thata, joale u itšusumetse maotong, empa u boloke mokokotlo o otlolohile.
"Khutso"
Bakeng sa boikoetliso bona, haeba boemo bo senyeha, ho hlokahala hore u robale ka morao, u khumame 'me u tšoare matsoho a hau haufi le' mele. Hlalosa pelvis ho tloha fatše, u e phahamise. Ka lebaka leo, ts'ehetso e tla ba feela ka morao ho hlooho, liphahlo le maoto. Ho ntse ho le bohlokoa ho boloka 'mele o otlolohile. Ka mor'a ho lokisa boemo, theohela fatše.