Tsela ea bophelo bo botle ha ea lokela ho qala ka Mantaha, empa hoseng. Lihlopha tsa ho ikoetlisa tsa hoseng li tla u fa letsatsi lohle, eseng feela ka meea e metle le takatso e ntle ea lijo tsa hoseng, empa le ka metabolism e potlakileng, e leng senotlolo sa ho lahleheloa ke boima ba 'mele. Ke 'nete hore ke ho ikoetlisa lapeng - ena ke eona feela monyetla oa hore basali ba bangata ba lule ba le boemong bo botle' me ba shebahale ba le motle. Bothata feela ke ho hlōla botsoa ba hau.
Hlahloba lits'ebeletso tsa hau, 'me re u fa cheseho e tsotehang bakeng sa ho ikoetlisa ho ikoetlisa ho tloha ha hoseng.
Boikoetliso
- Inhale, exhale.
- Re roba maoto ka makhetlo a chitja, matsoho a lebanta.
- Maoto hammoho, khumama mangole mokhoeng o chitja.
- Maoto a sa arohaneng, maoto a selikalikoe a selekane sa hip.
- Lifate tse matla ho lehlakore.
- Mahetla a phallela morao le ka morao.
- Re khumama molala: re kheloha, re khutlela ka ho le letona, ka ho le letšehali.
- Re etsa li-squats: maoto a bophara ba lehetla, matsoho a otlolohileng ka squat, re kenya letsoho, re otlolla maoto, re khutlisetsa matsoho lethekeng, re tsoa. Re etsa makhetlo a 30.
- Litlhaselo li ka pele - mokokotlo o otlolohile, maoto a kobehile ka lehlakoreng le letona, mochine oa khatiso o senyehile, lengole ha le phalle ho tloha monoaneng. Re etsa makhetlo a 35.
- O kheloha ka thōko - leoto le behiloe ka thōko, re fetisetsa boima ba 'mele ho lona, ho khumama, leoto la bobeli le otlolohile le ho otloloha. Re ema ka maoto a otlolohileng, re hlasela ka lehlakoreng le leng. Re etsa makhetlo a 30.
Ho ikoetlisa bakeng sa khatiso - karolo ea khale ea ho ikoetlisa lapeng. Ho nka 'mele leha e le ofe o phahamisang, etsa bonnete ba hore mochine oa khatiso o lula o tsitsitse, ho seng joalo o tla tsoha ka lebaka la boitsebiso bo itseng ba mokhatlo ona. Tšoaea feela mosebetsing oa mesifa ea mpa.
- Re robala fatše, mangole a kobehile, letheka le hatelloa fatše, re ema ka 'mele ebe re otlolla matsoho pakeng tsa mangole. Re etsa phomolo ha ho hlaha le ho phefumoloha. Re etsa makhetlo a 30.
- Leoto le leng le lahleloa ka lengole la leoto la bobeli, matsoho ka mor'a hlooho, mokokotlo o ka tlase o hatelloa fatše, ha re khumame ka morao. Khauta e fapaneng le ho phahamisa 'mele e otlolla mangole a leoto le phahamisitsoeng ka pululo. Re etsa makhetlo a 20 mme re fetola maoto.
- IP - e robetse fatše, matsoho ka 'mele, maoto a roba fatše' me a otlolla holimo ka pululo. Ha u kenyelletsa, u khumame 'me u ba phomotse, u se ke ua ba fokotsa ho fihlela bofelong. Ha re phahamisa maoto re tlosa sekotlolo. Re etsa makhetlo a 15.
- Ho tsuba ho tloha mangole - re oela pululelo, ema holim'a exhale. Re se ke ra khelosa mekokotlo ea rona, matsoho tlas'a mahetleng. Re hula morao.
- Pose ea bar - re ema metsotso e 1. 'Mele o lula likoseng le matsoho. Matsoho le maoto a otlolohile, mochine oa khatiso o senyehile, morao o otlolohile.
- Otlolla ka morao mofuteng oa ngoana.