Etsa papali ea "Thapelo", e eme ka pel'a seiponeng ka bopaki - u tla bona kamoo mesifa e sebetsang kateng le sefuba se phahama.
Ho tsamaea setšeng
1. Phahamisa matsoho mahetleng a hau.
2. Ho tsamaea sebakeng se le seng ka nako e le 'ngoe le mekhabiso ea lihlopha tsa matsoho mahetleng a mahetleng (makhetlo a 10).
3. Tsoela pele ho tsamaea + mehato e chitja morao (linako tse 10).
Ho otla ka matsoho
1. Maoto a mahetla bophara, matsoho le 'mele.
2. Nka matsoho a hau morao, u ba etse hore u khutlele morao ho tloha ho uena, joalokaha eka u qala.
Ikutloe ke tsitsipano ea mesifa ea pectoral.
4. Latela boemo ba hau.
Re pheta makhetlo a 15.
"Ho hatella"
1. Ho arola bophara ba lehetla.
2. Nka thaole e nyenyane letsohong.
3. Phahamisa matsoho ho sefuba 'me u otlolle ka pel'a hao.
4. Shebisa matsoho ho sotha litsela tse fapaneng thaole (makhetlo a 20).
Ikemisetsa lerako
1. Emisa sebaka se bohōle ba lisenthimithara tse 50 leboteng, bophara ba mahetla ka bophara.
2. Tšoara matsoho ebe u hatella litekanyetso khahlanong le lebota (makhetlo a 20).
Ho otlolla
1. Ho arola bophara ba lehetla.
2. Phahamisa matsoho le mohlankana ho isa boemong ba sefubeng.
3. Hantle, ho otlolla matsoho ka mahlakoreng, otlolla lekhetho.
4. Koala boemo ebe o kenya matsoho holim'a sefuba (makhetlo a 10).
Phahamisa matsoho ka holim'a hlooho ea hau 'me u phete lebelo le lekanang-le shebile ka holim'a hlooho ea hau (makhetlo a 10).
1. Maoto ka bophara ba mahetleng, matsoho a kopane pele ho matsoele.
2. Kopanya liatla ka pel'a sefubeng 'me u kenyetse letsoho holim'a e' ngoe, u sebelise boiteko (bonyane ka makhetlo a 30).
Ho lula le ho bua leshano "palema tafoleng"
1. Lula setulong ka pel'a tafole.
2. Phomotsa liatla tsa hau tafoleng 'me u li hatise ka matsoho ka matsoho (makhetlo a 20 ka' ngoe).
"Mokholutsoana"
1. Lula ka mpeng, beha matsoho mahetleng (kapa matsoho a ka morao hloohong).
2. Butle-butle phahamisa karolo e ka holimo ea kutu.
3. Tlosa sebaka se phahameng ka metsotsoana e 25.
4. Theola kutu ka tlaase fatše. Pheta ka makhetlo a 10.
"Ka Seturkey"
1. Lula fatše "ka Turkish", kopa likhapha matsohong a hao, tobetsa likhapha tsa hao khahlanong le 'mele.
2. Menoana ho apara mahetleng, ho boloka mahetleng a mahetla le ho tsamaisa mahetleng ka tsela e fapaneng (joalokaha eka ke selikalikoe) - holimo, morao, ho ea pele le ho ea pele.
Push-up
1. Lula ka mpeng ea hau.
2. Mahlakoreng a fatše, a phahamisa setopo.
3. Finyella fatše, o otlolla matsoho (bonyane makhetlo a 10).
"Libra"
1. Nka litlolo, u robale ka morao, otlolla matsoho ka li-lumbard 1.5-2 kg ka 'ngoe.
2. Butle-butle ho phahamisa li-diluted le tse fokolang matsohong a likhahla ka li-dumbbells (makhetlo a 10).
Etsa boikoetliso ka bencheng e moqotetsane (kapa ka mabitleng a mabeli a moqotetsane), o robala ho eona.
Ts'ehetso e lokela ho ba sefahleho sa hau, feela ka nako eo mesifa e tla sebetsa hantle.
1. Lula setulong.
2. Nka litlolo tsa matsoho ka bobeli
3. Tšoara letsoho le letona ka sekontiri se lekaneng letheka, 'me letsoho le letšehali le nyolohe ka sefubeng.
4. Kantle le ho phunya libetsa mahlakoreng, fetola boemo ba matsoho.
Pheta ka makhetlo a 10.
E le hore u etse litlhahiso tsena, ha u hloke nako e eketsehileng feela, empa hape u tla hloka leqheka le khethehileng. Mesebetsi ea liketsahalo tsena e hloka mojaro o ikhethang mme ka hona ha o tšoanelehe ho ngoanana e mong le e mong. Ha e le hantle, batho ba bangata ba na le bokooa le maloetse a bona.
Haeba, ka mohlala, ngoanana a tšoeroe ke lefu la pherekano ea bronchial, a ka 'na a thibeloa mesebetsing e fapa-fapaneng ea li-simulators,' me ka sebele a ikoetlisa. Ka hona, pele, khutlisetsa bophelo ba hau boemong bo tloaelehileng, ebe u etsa lithuto tse fapaneng.