Qalong bakeng sa libeke tse tharo tse qalang, u lokela ho pheta-pheta boikoetliso bo bong le bo bong ka makhetlo a 5 kapa a 10, ha nako le nako e ntse e eketsa palo ea litsela le ho eketseha ka makhetlo a 15 kapa a 20.
Haeba o batla hore maoto a hao a be sebōpeho se nepahetseng, o lokela ho matlafatsa mesifa ea manamane le lirope, ho finyella botlalo le ho feto-fetoha ha li-ligam tsa maqeba le maqheku ka thuso ea litlhahlobo tse khethehileng.
Boikoetliso ba 'mele bakeng sa maoto a maholo
1. Lula ka lehlakoreng la hao le letona, a re ke re khumame hloohong ka letsoho. Joale re phahamisa leoto le letona le otlolohileng, ka hohle kamoo ho ka khonehang, re bala ho leshome. Re tla pheta makhetlo a mabeli hape. Koetlisa leoto le letona.
2. Re lula sebakeng se le seng, re tla otlolla matsoho a rona mahlakoreng, re tla koala maoto le ho a phahamisa ka lehlakore le letona. Ebe ka nako e khutšoanyane re tla bula maoto a rona butle-butle, ha re senye karolo e ka holimo ea kutu e tsoang fatše. Ka mor'a moo, butle-butle tšela meomo ea hau, joale re tla e koala. Re tla pheta mehato eohle ka makhetlo a 10.
3. A re lule fatše re be re tsamaise maoto a rona re phutholohile, matsoho a theoha 'me a eme fatše. Re phahamisa maoto. Nka moea o tebileng 'me u khumame ka lengole. A re ke re etse sesebelisoa se chitja ka ntlha ea leoto le leholo. Exhale leoto, butle-butle le otlolle. Re tla phethisa leoto le leng le le leng ka makhetlo a 10.
4. Re tla tsoha ka kotloloho, re boloka maoto a rona hammoho, re otlolla matsoho a rona mahlakoreng ho ea boemong ba mahetla. Re tla hula maoto ka pele, re e behe serethe, ebe re e phahamisa le ho e theola, re etsa mekoloko e chitja tseleng. Re tla phethisa leoto le leng le le leng ka makhetlo a 10.
5. Re boloka maoto a rona a le hammoho, re otlolla matsoho a rona mahlakoreng ho ea boemong ba mahetla. Re tla khutlisa leoto le le leng, ebe re le phahamisa butle ho ea boemong ba lengole la leoto le leng, ebe o theolela butle-butle. Re etsa li-exercisi, re fetola maoto, re etsa makhetlo a 10.
6. A re emeng ka maoto a mane, otlolla matsoho a rona a otlolohileng ka pel'a rona 'me re behe matsoho fatše. Re tla hula leoto le le leng, re e khumama ka mangole, re e phahamise, ebe ree theola. Etsa makhetlo a 10, maoto a fapane.
7. Re boloka maoto a rona hammoho, re boloka matsoho a rona ka pel'a rona ka bophara ba mahetleng a rona, re beha matsoho fatše. Phahamisa pelvis, u tlohe, u se ke ua koala leoto le le leng, ebe u e phahamisa butle, 'me ue fokotse butle. Etsa ka makhetlo a 5, maoto a fapane.
8. Re tla phomola matsoho fatše, maoto a otlolohe. Re tla otlolla leoto le le leng ka lehlakore, ebe o le phahamisa butle, u se ke ua le khumama ka mangole, butle-butle. Etsa makhetlo a 10, maoto a fapane.
9. Re robala monoaneng oa rona, re boloka maoto a rona a le hammoho, mme re otlolla matsoho a rona mahlakoreng. Phahamisa maoto ka lehlakoreng le letona ho ea fatše 'me sebakeng sena re tla ema ka metsotsoana e seng mekae, ebe u ba theolela butle-butle. Re tla etsa mosebetsi ona ka makhetlo a 15.
10. Re hasanya lintho tse nyenyane fatse, ebe re li bokella ka menoana ea rona, boikoetliso bona bo loketse ba nang le maoto a maoto.
11. A re palameng maoto a leoto ka ntho e kenyelitsoeng, ka mohlala, pensele e teteaneng.
12 . Sebakeng sa litulo, ho tšoana le pele ka ntle ho leoto, ebe ka hare ho leoto. Ebe re tsamaea ka lirethe, ebe re le maotong.
13. metsotso e le 'ngoe kapa tse peli o kokota lirethe tsa hau fatše. Se boleloang ke boikoetliso bo joalo ke hore ka tsela ena u "hasanya" lymph le mali.
Ho ikoetlisa ho tsosolosa tekanyo ea 'mele, ho matlafatsa mesifa ea maoto
1. Ho qala boemo - ho ema, maoto hammoho. Re beha leoto le letona holim'a menoana, ebe re beha leoto la rona le letšehali ho ema ka ho feletseng. Re etsa likoti ho tloha serethe ho ea serethe, ka tsela e 'ngoe re fetola maoto. Boima ba 'mele bo fetisetsoa menoaneng, serethe se thibetsoe ho tloha fatše. Pheta phetoho ka makhetlo a 6 kapa a 8.
2. Ho qala boemo - ho ema, maoto a le hammoho likoseng, matsoho a phomola ka morao setulong. Ka litšenyehelo tsa e le 'ngoe, tse peli, u nke leoto le letšehali lehlakoreng, ka litšenyehelo tsa ba bararo, ba bane ba tla khutlela sebakeng sa pele. Ho joalo ho tla etsoa ka leoto le letona. Re boloka mokokotlo o otlolohile. Pheta makhetlo a 6 kapa a 8.
3. Sebaka sa ho qala se eme, maoto a momahane ka mekotleng, matsoho a phomola ka morao setulong. Na li-squats liotong tsa menoana, ntle le ho ama lirethe tsa fatše. Re boloka mokokotlo o otlolohile, o se ke oa kheloha. Re pheta makhetlo a 8 kapa a 10.
4. Sebaka sa ho qala se eme, maoto a le hammoho. Re etsa mehato e menyenyane e le hore ha re tsamaea feela maoto le maoto a sisinyeha, 'me maotla a lula a sa sisinyehe ka nako e le' ngoe. Tsamaea ka hohle kamoo ho khonehang.
5. Sebaka sa ho qala - ho ema, maoto hammoho, matsoho a phomola ka morao setulong. Re khumama ka mangole, etsa li-half-squat le ho otlolla hape. Ha re hlobolle lirethe tsa fatše, re lula re otlolohile, re ikutloa re le tsitsipano ea mesifa ea manamane. Pheta boikoetliso ba 6 kapa makhetlo a 8.
Hona joale rea tseba hore na ho hlokahala eng ho ikoetlisa ho matlafatsa mesifa ea maoto. Haeba li etsoa letsatsi le leng le le leng, ka tsela ena u ka matlafatsa mesifa ea maoto, letheka 'me u etsa maoto a foromo e nepahetseng.