Matšoao a matsoho a sa keng a inehella mojaro, ka mor'a nako a fetoha mollo, 'me mafura a feteletseng a etsa karolo ena ea' mele, ho e beha ka bonolo, e sa thabiseng. Tabeng ena, u ka lebala ka liaparo tse bulehileng. Ho na le ho ikoetlisa ka tsela e bonolo, empa e sebetsang bakeng sa matsoho a etsoang malapeng a se nang likoli ka nako leha e le efe. Ha e le hantle, ho koetlisa ntle le boima bo eketsehileng ha bo atlehe haholo, empa ka ts'ebetso e tloaelehileng u ka finyella sephetho se setle.
Ho ikoetlisetsa matsoho ntle le litlolo tsa bo-'mampoli bakeng sa basali
E le hore u fumane liphello tse ntle, ho kgothaletswa hore o ikoetlise kamehla mme ho molemo ho koetlisa makhetlo a mararo ka beke.
- Ho tsamaea ho potoloha ka matsoho . Ema u otlolohile, u tsamaise maoto e le hore sebaka se pakeng tsa bona se ka tlase ho bophara ba mahetleng. Boloka matsoho a hao mahlakoreng, u li phahamise ho ea ka tlaase. Etsa likhetho tse nyenyane tse chitja. Hlokomela hore bophara ba mekoloko e potolohileng ha e fetang methara e le 'ngoe. Ba bangata ba etsa phoso ea ho phefumoloha, kahoo nahana ka sena. Etsa mosebetsi ona ka metsotsoana e 15-20.
- Mefuta-futa ea li-push-ups . Koetliso ena ea motheo bakeng sa ho theola boima bo se nang likoboe tse fanang ka bokooa e fana ka boima bo bongata Nka khatiso ea leshano, u beha liatla ka tlas'a mahetleng. Etsa li-push-ups, ho theola 'mele ka tlase kamoo ho ka khonehang, ka lebaka la ho kheloha matsoho ka likhahla. Qetellong, lokisa boemo le ho otlolla matsoho. Haeba ho le thata ho etsa boikoetliso ba maoto a otlolohileng, joale khumama.
- Li-push-up ho tloha leboteng . Ema o shebile lebota, hoo e ka bang mohato o le mong o arohaneng. Etsa maoto a hao hammoho, 'me u sebelise matsoho a hau leboteng, e le hore li le sefubeng ka bophara ba mahetleng. Theola 'mele ho lerako, o khumama lihlopha, e le hore phatleng e ama lebota. Khutlela ho PI 'me u phete ntho hape.
- Pheta-pheta-ts'oaea . Bakeng sa boikoetliso bona, ntle le litlolo, u lule fatše 'me u behe matsoho a hau haufi le pelvis e le hore menoana ea hau e behoa pele. Koba maoto ka tsela eo manamane a nang le eona ka palo. Theohela fatše ka ho khumama matsoho marapong. Etsa li-push-ups tse ka hlahang li ka ba sethaleng, mohlala, ho tloha molulong kapa bencheng.
- Ho hula . Koetliso ena ea matsoho ntle le litlolo tsa bokooa e atleha ho sebetsa biceps. Ema sethaleng, u e tšoere ka mochine o moqotetsane. Itšoare ho fihlela sefuba se ama sefate sa morara. Tšoara, ebe butle-butle o theoha. E le hore u tsepamise mohopolo mokhoeng le hore u se ke ua phunya 'mele, ho kgothaletswa ho khumama maoto le ho o tšela.