Ka lebaka la lihlong tse amanang le 'mele oa eona o sa phethahalang, batho ba bangata ba tšaba ho ea boikoetliso . Tabeng ena, khetho feela ea ho theola boima ba 'mele ke ho lula lapeng.
Ho etsa lihlopha tsa lihlopha tsa ho theola boima lapeng ha ho na matla a mangata ho feta ho koetlisa li-simulator tse sa tšoaneng setsing sa fitness, re hloka sejana se le seng feela - sesebelisoa sa li-pancake. Hase eona feela e ka jeoang ka mahe a linotši le caviar, empa e sebelisoang ke limela tsa boima ba 'mele bakeng sa maqhubu.
Haeba u se na pancake e joalo, moralong oa lenaneo lena la ho ikoetlisa lapeng bakeng sa tahlehelo ea boima ba 'mele, u ka e nkela sebaka ka sekoti se boima, kapa ka botlolo ea lehlabathe. Molao o ka sehloohong ke ho pheta ka makhetlo a mangata ka makhetlo a 5, e le koetliso e chitja.
Ho ikoetlisa ka ho feletseng
- Phahamisa matsoho ka li-pancake holim 'a hlooho ea hau, re etsa tlhaselo e tloaelehileng ka ho fetisisa, ho fapanyetsana maoto. Re etsa makhetlo a 30. Motso ha o fetele ka nģ'ane ho mokotla, o latela phefumoloho.
- Squats - maoto a maholo ho feta mahetleng, esita le morao. Bo-squat ka tlase kamoo ho ka khonehang, re phunyefatsa ka hohle kamoo ho ka khonehang, ebe re otlolla maoto, re otlolla matsoho a rona ka pancake ka pel'a rona. Exhale re etsa joalo, re lula li-20.
- Ho bolaea - maoto a halofoana, re hula setopo ka pele, pelvis e khutlisetsoa morao, matsoho a nang le pancake a theoleloa ho ea boemong bo ka tlase ho mangole. Ho phomola ho otlololla 'mele le ho phahamisa pancake ho ea boemong ba pelvis. Re etsa ka makhetlo a mane, ka la 5 ho theosa le pancake fatše, re fetela khatellong ea leshano. Re etsa phallo, re khutlela morao, re nka pancake ebe re etsa liphetoho tse ling tse 4 tsa ho bolaoa. Ebe hape o sutumetsa maikutlo mme o pheta sefuba. Kahoo, ka kakaretso hoa hlokahala ho etsa lisebelisuoa tse 15 le li-60 tse khutšoanyane tse kenngoang ka pancake, ke hore, re etsa litsela tse 15 bakeng sa ts'ebetso ea 4 le 1 ho sututsa.
- Re tsoha, maoto a le hammoho, pancake re phahamisa ka holim'a matsoele, matsoho ao re a qobellang ho rona. Re etsa lehlakoreng lehlakoreng, ho phahama ho phahama le pancake re phahamisa ka holimo ho hlooho. Re hlaseloa ka 30, re fetola maoto.
- Re kokotse fatše, pakeng tsa maoto, re qhomela ho 180 ipi, re boloka boemo ba pancake pakeng tsa maoto - litsupa tse 20.
- Lula fatše ka moqotong, u phunye mochine oa khatiso. Ho phunya matsohong, re potoloha morao le ha re tsoa phalong eo re e tsosang, re otlolla matsoho a rona ka pancake holim'a lihlooho tsa rona. Re etsa makhetlo a 20.
- Re itšetleha ka, pancake matsohong a rona ka pel'a rona, retelehela ka ho le letona le le letšehali - makhetlo a 20.