E le ho theola boima ba 'mele, o lokela ho kopanya mojaro oa cardio le matla - rea tseba seo. Kahoo, re ea metsotso e 20 re matha 'me hang ka mor'a ho matha re qala ho etsa mekhoa e metle ea ho ikoetlisa.
Ho na le potso, ke mekhoa efe ea ho lahleheloa ke 'mele e molemo le e atlehang haholoanyane le ea litsebi ka sephiring e arabang. Ho tsoa lits'enyehelo tsa lits'ebeletso tsa hau ha hoa itšetleha ka mokhoa oa ho theola boima ba 'mele, ho lekane, hore boima bo boima boima ba hao le boima ba thepa e bonolo ea lelapa. E 'ngoe ea tse ntle ka ho fetisisa bakeng sa ho sebelisa le ho tlisa phetho e potlakileng ke fitball. Ka hona, kamora ho tsuba ena re etsa boikoetliso bo botle ka ho fetisisa bakeng sa tahlehelo ea boima ba 'mele ho fitbole.
- Lula fatše, u phomole liphatleng tsa hae. Boto e khabisitsoe pakeng tsa maoto, ho khumama le ho koala maoto - makhetlo a 8-16.
- Re boloka maoto a rona a otlolohile 'me re qala ho sotha le ball ka makhetlo a 8-16.
- Re etsa mokhoa o mong hape oa ho ikoetlisa ka 1 le 2.
- Re robala fatše, re beha matsoho hloohong. Re etsa setopo sa 'mele, palo ea ho pheta-pheta e le 24, re khetha 8 ho phahamisa le ho phahamisa ka lehlakore.
- Phahamisa pelvis holimo, boloka boemo. Re phahamisa leoto le letšehali, re tšoara, re theoha mme re theola pelvis. Re pheta ka lehlakoreng le leng.
- Re fokotsa bolo e pakeng tsa maoto le ho e phahamisa ka maoto a otlolohileng ho 90ipi.
- Tsoela pele ho hloa, empa bolo ea ka holimo e amoheloa matsohong - lihora tse 8-16.
- Matsoho ka lehlakoreng, maoto le bolo e boetse a theoha ka tsela e le 'ngoe, ebe e' ngoe.
- Ka maoto a phahamisetsoang ka li-90 tsa rona re etsa li-twist.
- Re robala ka lehlakore, bolo e phunyeletsoa pakeng tsa maoto le ho phahamisa maoto a otlolohileng holimo.
- Re phahamisa maoto ka pele le ka morao. Re pheta ka lehlakoreng le leng.
- Re beha bolo ka tlas'a letsoho le letona, re phomola ho eona, ebe re otlolla leoto le letšehali ebe re le phahamisa, ebe re qala ho hlaha.
- Re phahamisa leoto le ka morao.
- Leba leoto ka pele, phahamisa le ho hlaha.
- Re fetola lehlakoreng ebe re pheta leoto le letona ho tloha lithuto tsa 12 ho isa ho tse 14.