U hloka ho koetlisa hangata ha u otlolla meno. 'Me kamano ea eona e ts'oana: hlakola meno a hau - ka nakoana u etele ngaka ea meno, u etse liteko tsa letsatsi le letsatsi bakeng sa tahlehelo ea boima ba' mele - u se ke ua tšoaroa ke boima bo feteletseng.
Ha e le hantle, boikoetliso bo botle ka ho fetisisa bakeng sa ho theola boima ba 'mele - tsena ke likoetliso tseo u khonang ho li etsa letsatsi le leng le le leng, ho seng joalo, phello e tla ba e utloisang bohloko. Ka katleho e joalo, o lokela ho kenya li-exercising bakeng sa lihlopha tsohle tsa mesifa, 'me ka holimo ho tsohle, ho ikoetlisa ka botlalo.
Boikoetliso
Ela hloko mekhoa e metle ea ho ikoetlisa ka letsatsi le letsatsi, hammoho le 'nete ea hore u ka e etsa ka matsoho esita leha u se na li-dumbbells.
- Maoto hammoho, otlolla moqhaka, otlolla mahetla, o khumama molala - mekhoa e ka pele-morao, ka ho le lets'ehali.
- Mahetla - holimo le ho theoha. Mahetla a pota-pota le ho khutla.
- Squat, li-cocxx ka pele, liatla tsa maoto ka morao, ho pota ka morao, sekoti se hatelletse sefubeng. Rea tsoa, matsoho a kena ka qhobosheaneng, re khumama. Pheta ka makhetlo a 'maloa.
- Re potoloha ka morao, re khumama ka mangole, re tsamaisa matsoho a rona, ebe re khumamela ka morao ebe re khutlisa matsoho.
- Inhale - re phahamisetsa hlooho ea rona holimo, ha ho tsoa mouoane, vertebra ka mor'a vertebra e theohela morao. Re khumama ka liatla, lifate tsa palema fatše, ebe re na le vertebra ka mor'a vertebra eo re e phallang.
- Maoto hammoho, mochine oa khatiso o huloa, matsoho a fist, re itšoarella matsoho, re hula litekanyetso hohle moo re ka khonang ho khutlela teng. Inhale, e kene ka pele, e kene ka morao.
- Re phahamisa matsoho holimo holimo, lifate tsa palema, ho phalla, ho hanyetsa moea, re theola likhahla tsa rona ho likhopo.
- Matsoho ho ea ka lehlakoreng, liphahlo, li rekisa likhohlo, re fokotsa menoana ea rona ho phalla, re otlolla matsoho ka hohle kamoo ho khonehang mahlakoreng. Re sebetsa ka likokotlo!
- Etsa letsoho ka thōko, lebala pele, sutumetsa matsoho.
- Ho eketsa liatla tsa matsoho, re etsa mahi - holimo le tlase. Re beha matsoho matsohong a ho hanyetsa boemo ba mahetla.
- Ha u tsoa mouoane, matsoho a penya moea, a ba theola fatše, a khutlisetsa liatla. Khutlela morao ka hare ho matsoho "moea". Mahetla - a otlolohile, mochine oa khatiso o tla hula pelvis hanyane ka hanyane.
- Ntle le ho fetola IP, re kopanya maoto a mabeli ho phalla, ebe re phahamisa matsoho.
- Re nka matsoho a rona ka sesebeleng mme re lokisa tsitsipano matsohong a rona, re e matlafatsa, re theola sekhahla sa rona sefubeng.