Mesebetsi ea ho otlolla e lokela ho kenngoa mokokotlong o mong le o mong, kaha melemo ea bona e ke ke ea hatisoa haholo. Li thusa ho qoba bohloko ka mor'a ho koetlisa boima ba 'mele, hobane li otlolla le ho phutholoha mesifa, li eketsa botenya ba lisele, li etsa hore palo ea tsona e khahlehe,' me ka holimo ho tsohle, e tlatsetsa boitšoarong ba boitšoaro! Ho fokotsa tsitsipano ho tswa ho mesifa, u phutholoha tsamaiso ea methapo: ke kahoo yoga, e kenyelletsang mekhoa e mengata ea ho ikoetlisa bakeng sa mesifa e otlolohileng, e khothalletsa kutloano ea moea.
Kakaretso ea lipapali tsa ho otlolla
Mesebetsi e tsitsitseng ea ba qalang ha e fapane hōle le lihlopha tsa batho ba qetileng nako e ngata ba ntse ba otlolla letsoho. Motho a le mong feela a ka etsa boikoetliso ka ho teba, ba bang - eseng haholo. Ntle le koetliso, ho hongata ho itšetlehile ka ho feto-fetoha ha hao ka tlhaho: ho ikoetlisa habonolo ho bonolo ho batho bao ka tlhaho ba khumama hantle le ntle le ho itokisa ho ka ema ka maoto, maoto a le hammoho, mangole a sa ikemiselitse ho beha matsoho ka bobeli ka pel'a hae fatše.
Kahoo, ho ikoetlisa ka katleho ho kenyeletsa lintlha tse latelang:
- maoto bophara ba mahetleng, le matsoho ka lethekeng. Etsa marapo a bonolo ho ea leoto le letona le le letšehali. Pheta kakaretso ea makhetlo a 12 (sena le mekhoa e mengata e latelang ea ho otlolla e tlameha ho etsoa nako le nako ho lokisetsa mesifa);
- Bophara ba mahetla ka bophara, matsoho lethekeng. Etsa potoloho e chitja ea 'mele oohle oa 8 o fellang ka tsela e' ngoe le e 'ngoe;
- bophara ba mahetla ka bophara, matsoho ka mor'a hlooho. Etsa mokoloko oa selikalikoane le setsi sa 8 se retelehela ka tsela e 'ngoe le e' ngoe;
- maoto hammoho, matsoho a mangole. Etsa ho potoloha ha selikalikoe ka mangole a hao bakeng sa 8 ho khutlela ka lehlakoreng ka leng;
- e eme ka leoto le le leng, mokotla oa bobeli ka lengole, o beha lebanta. Etsa potoloho e chitja ka leoto le omeletseng, joale fetola maoto a hao - 8 a reteleha bakeng sa leoto le leng le le leng;
- beha maoto a hao hammoho, matsoho hammoho le 'mele. Sheba ka ho teba. Ho tloha sebakeng sena, hlahisa mekotla e 12 e tsitsitseng fatše;
- Beha maoto a hao ka bophara ho feta mahetla mme u phete ho ikoetlisa pele;
- ho tloha boemong bo eme, maoto a lekaneng ho feta mahetla a etsa litlhaselo ka thōko: qala ho fetisetsa boima ba 'mele mootong o le mong,' me e mong o hula, ebe o fetola maoto. Etsa ka makhetlo a 12;
- pheta-pheta mokhoa o fetileng oa ho ikoetlisa, leha ho le joalo, ho tloha "sebakeng se lehlakoreng le leng" ho ea ka lehlakoreng le leng, nako le nako u ee sebakeng se "phapanyetsano", u fetole tataiso ea lisepa tsa menoana;
- beha maoto ka bophara ho feta mahetla, u khomarele sefahleho sa maqaqailana kapa lithethethe ka matsoho, 'me u leke ho lula fatše, u otlolle morao' me u hule pele. Sebaka se lokise metsotso e le 'ngoe;
- ho khumama, tšoara matsoho a hau ka tlung ea qhobosheane. Etsa li-Squats boemo bona ka mahlakoreng ka tsela e fapaneng, u ama likoti tsa fatše, linako tse 6 bakeng sa lehlakoreng le leng;
- ho khumama, otanya maoto a hao ka hohle kamoo ho ka khonehang, maoto mahlakoreng. Etsa li-sit-up tse 12, nako le nako ha u ama likoti tsa fatše;
- ba lutse fatše, maoto a kopane a ntse a etsa lintlha tse 12 pele;
- lutse fatše, maoto mahlakoreng, latela mekhoa e 12 pele;
- Sebaka sa ho qala se ts'oana, empa e 'ngoe ea maoto e kobehile.
Etsa makhetlo a tšeletseng ho leoto le omeletseng, joale fetola maoto le ho pheta makhetlo a fetang 6; - u lutse fatše, hula leoto la hao le letšehali, 'me u khumama leoto le letona mme ue khutlise. Tsamaea pele, etsa mekhabiso e 12 e tsitsitseng mme u pheta leoto le leng (sena ke boikoetliso bo babatsehang ba ho otlolla kapele);
- lutse fatše ka Turkish, latela melapo 10-12 linako tse ling pele;
- "Butterfly": ho lutse fatše, hokahanya maoto le likhahla li otlolla maoto mahlakoreng a 12-16 linako tse ling.
Ho ikoetlisa ke mokhoa o motle oa ho etsa ka mor'a ho ikoetlisa - ho matha, ho tantša, ho tlōla thapo le tse ling. Li ke ke tsa hlahisa maikutlo a monate feela 'meleng oohle, empa li tla u thusa hore u hlaolele ho feto-fetoha le mohau!