Batho ba bangata ba ikoetlisang kamehla, ba lebala ka bohlokoa ba ho ikoetlisa ho matlafatsa mesifa ea letheka. Empa litlhahiso tsena li na le thuso ho bohle ba se nang khethollo, haholo-holo ba nang le mosebetsi oa boipheliso, bohloko ba mokokotlo kapa mokokotlo nakong e fetileng. Sehloohong sena u tla fumana boikoetliso bo itekanetseng bakeng sa letheka, e leng ho tla thusa ho tlosa maikutlo a bohloko, ho matlafatsa mesifa le ho etsa hore mokokotlo oa hau o be o phetseng hantle.
Ke hobane'ng ha re hloka li-exercises ho matlafatsa ka morao?
Ho ikoetlisa ho rarahaneng ho boetse ho hlokahala hore ho tlosoe bohloko bo teng, le ho thibela menyetla e ka hlahang ho tloha mosebetsing. Ke habohlokoa ho nahana hore mochine oa khatello le mpa ke mesifa ea balekane, 'me ba lokela ho lula ba koetlisoa ka tsela e lekaneng e le hore ba atlehe.
Litlhahiso tse atlehang bakeng sa morao ka morao
Ho ikoetlisa bakeng sa mesifa ea lumbar e lokela ho sebelisoa ka bonolo le ka bonolo, eseng bohloko. Koetliso e lokela ho tsoela pele hantle, butle-butle ebile e se na mehato ea tšohanyetso.
- E eme mahlakoreng ana a mane, otlolla letsoho le letona le leoto le letšehali ebe o le phahamisa ho fihlela li lekana le fatše. Tlohela metsotsoana e 2, ebe u khutlela ho ea pele. Pheta ka makhetlo a 10 ka lehlakoreng le leng.
- Ho lla ka mpeng ea hao, phomola lirethe tsa hao leboteng, matsoho ka 'mele. Phahamisa mahetleng ka hohle kamoo ho ka khonehang.
- Ho lla ka morao, leka ho emisa borokho ba gymnastic. Qalong e tla hlalosoa ka thata, empa sena se tloaelehile. Itloaetse kamehla, 'me phello e tla ba molemo.
- Nka khatello ea leshano fatše, etsa likhalase tsa khale. Haholoanyane, e molemo.
- Etsa sekheo se bonolo holim'a sefapano.
Ho ikoetlisa ho matlafatsa lesela ha ho na ho nka nako e ngata, empa ho tla u thusa hore u be motho ea phetseng hantle. Koetlisa mokokotlo letsatsi le leng le le leng, kapa bonyane makhetlo a mararo ka beke. Hona joale sena se tla lekaneng ho khutlisetsa mokokotlo bophelo bo botle le ho felisa bohloko.
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