Anita Lutsenko , sebapali se tummeng sa lipapali tsa seukraine le moetlisi oa bophelo bo botle, o tiisa hore ka ho etsa li-exercising tsena tsa ho lahleheloa ke boima ka mor'a ho beleha, u tla khutlisa lesea ka mor'a libeke tse peli.
- "Pompong" - maoto a phahame hanyane ho feta mahetleng, a itšetlehile pele ka 'mele' me a phomole matsoho ka pel'a mahlama. Re kenya letsoho ka nko, ebe ho tsoa molumo o moholo ho tsoa molomong, phefumoloho e tebileng, pululo e bohale, ho tšoara moea le ho hula mpa ka hare ho mokokotlo, tlas'a likhopo. Re nka phefumoloho e 'ngoe, pululo e telele ka molomo, re tšoere moea le ho hula mpa. Inhale, exhale le hape ho lieha ho etsoa ka mpa. Etsa boikoetliso ba "pompo" ea ho theola boima ba 'mele ka mor'a ho beleha ka makhetlo a 15.
- Pheta tšimoloho ea boikoetliso ba pele - ho inhalisa, ho tsuba, ho tšoara moea le ho hula ka mpeng, ebe o etsa mehato e 5 ea ho "loma" le mpa, joalokaha eka oe lahlela mme oe hula hape. Ebe rea phahama 'me re hema sefubeng. U lokela ho phethisa ka makhetlo a 5.
- Lithapa tsa palema tlas'a mahetla, re behella ka thōko leoto le le leng, ebe le leng. Seeta se lokela ho otlolla. Ha re phalla, re hula mpa ka, ha re tsoa pululo re phomola mochine oa khatiso. U lokela ho qala ka metsotsoana e 15 mme butle-butle u tlise boikoetliso ho motsotso o le mong.
- Lehlakoreng le leng - emisa lerotong, o khumama maoto, marallane, marako le maoto a behoa karolong e ka morao ea rug. Letsoho la bobeli le ka morao hloohong, lehetla le theoha, letheka le sothehile, mokokotlo o ka pele. Ha re tsoa ka ntle ho metsi re nyolohela holimo, re senya besin le mangole, re boloka boima bootleng. Phefumoloha, habonolo u ama fatše 'me u tsoele pele ho tsuba ha u ntse u tsoa. Re hloka ho pheta-pheta makhetlo a 10, ebe re lokisa 'mele ho nyoloha, otlolla letsoho ka holim'a hlooho, re boloke boemo ba metsotsoana e meraro. Re pheta lehlakoreng la bobeli.
- Koetlisa Kogel - lula le maoto, u phomole matsoho ka morao fatše. Re leka ho hula anus ka hohle kamoo ho ka khonehang hodimo. Haeba u sebetsa hantle ka mesifa ea ka hare, u ka bona ho tsoa ka ntle hore na mpa e khutla joang. Bakeng sa letsatsi leo u lokelang ho etsa bonyane li-100, boikoetliso bona bo ka etsoa kae kapa kae. Qetellong ea mokhoa o mong le o mong, o hloka ho lokisa mesifa ea ka hare ho ts'enyeletsa 'me u leke ho e boloka halelele kamoo ho ka khonehang.
- 'Me boikoetliso ba ho qetela bo rarahaneng ka mor'a ho beleha bo nka mokotla o moholo, bophara ba maoto ka lehlakoreng le le leng, otlolla matsoho holimo holimo, otlolla lengole ka hare ho menoana ea hau, ka pululo ho theoha ka tlaase holimo, ho phalla lengole la bobeli ka hare. Ho hula - hula, ho theoha tlase-exhale.