Ho ikoetlisetsa banana ka lapeng

U ka finyella litholoana tse ntle tsa ho theola boima ka ho iketsetsa lapeng. E le hore u etse sena, ho hlokahala hore u kene ka mokhoa o nepahetseng lenaneong la boikoetliso bakeng sa banana ba lapeng. E le hore u finyelle sephetho, u lokela ho ikoetlisa ka makhetlo a mararo ka beke bonyane halofo ea hora. Kenyeletsa lithutong tsa hau tsa koetliso tse tla sebetsa lihlopheng tse fapaneng tsa mesifa.

Boikoetliso bo tebileng ba banana ba lapeng

  1. Pheta-pheta-ts'oaea . Lula fatše ka maoto a lutse le matsoho ka morao. Phahamisa 'mele e le hore ho hatisoa feela maoto le liphaphatha. Ka ho fokotsa matsoho mahlakoreng, theola setopo fatše, empa u se ke ua ama fatše ka likhau.
  2. Li-squats tsa sumo . Ho etsa mosebetsi ona oa boikoetliso bakeng sa banana lapeng, beha meomo e nyenyane ho feta mahetleng, ho phahamisa maoto ka ntle e le hore lisepa li shebahale ka litsela tse fapaneng. Theoha fatše, u nke leqhoa e le hore mangole a hao a se ke a feta ka ntle ho likhase. Leka ho senya ka tlase kamoo ho ka khonehang. Haeba o batla, o ka nka dumbbells .
  3. Litlhaselo tsa Crossover . Ema o otlolohile 'me u behe matsoho. Etsa leoto le le leng mohato o tebileng ka morao. Ke habohlokoa ka nako e ts'oanang ho boloka botsitso le ho boloka 'mele o otlolohile. Theoha, e le hore lehlakoreng le nepahetseng le thehoe ka lengole la leoto le ka pele. Ho sutumetsa maotong, khutla mme u lule u lutse ka leoto le leng.
  4. Makhi . Ho etsa boikoetliso bona bo bonolo empa bo atlehile bakeng sa banana lapeng, ema ka ho toba 'me u tšoare matsoho a hao ho thusa ho leka-lekanya. Phahamisa leoto ka lehlakore, hoo e ka bang cm 20 ho tloha fatše. E fetisetsa pele, ebe o khutlela morao. Haeba ho le thata ho e boloka, joale tšoara tšehetso.
  5. Ho phahamisa maoto . Thetsa ka morao, boloka matsoho a hau haufi le 'mele,' me u phahamise maoto, u khumame ka mangole. Tsamaisa maoto a hao ka ho phahamisa marako. Ka mor'a moo, khutlela sebakeng sa pele.