Kemiso ea lihlopha: ka makhetlo a mararo ka beke. Tsamaea metsotso e 15-20 holim'a libaka tse thata. Emisa 'me u etse boikoetliso bo le bong. Pheta ho rarahane (ho tsamaea-ho ikoetlisa) hohle kamoo u batlang kateng. U tla hloka: tape e tšosang (molekane oa hao o lokela ho ba le ea hae). Hantle, haeba ho na le lithupa tse khethehileng tsa ho tsamaea: li tla thusa ho boloka tekanyo le ho nolofalletsa ho tsamaea (u tla tseba ho kopanela nako e telele).
- Lihlopha tsa matsoho li phatlohile
Metso ea maoto, likoti le mosebetsi oa khatiso. Ema, maoto a mahetla-bophara a arohane. Nka lithupa tse tsamaeang 'me u li theole li lekana le mobu - lihlahla li na le bophara ba lehetla, lifahleho li shebane le' mele. Ho fokotsa mesifa ea mochine oa khatiso, theohela ka squat, ha u phahamisa matsoho ka pel'a hao ho ea boemong ba mahetla a hau. Phahamisa le ho pheta. Etsa lihora tse 8-12.
- Ho tsamaea ka litlhaselo
Matšoao a maoto le marako a sebetsa. Fokotsa thupa ea ho tsamaea ho ea ka letheka 'me u etse leoto le letona le ka morao, ha u ntse u phahamisa matsoho ka pel'a hao ho ea boemong ba mahetla. Fokotsa, u fetisetsa boima bootleng ba hao, ha u phahamisa leoto la hao le letona mme u hula matsoho. Khutlela tlhaselong 'me u phete. Etsa makhetlo a 8-12, fetola mahlakoreng.
- Ho hula theipi
Matšoao a mosebetsing oa ka morao le oa mesifa. Ema le molekane eo u shebane le eena mme u utloisise liphatlalatso tsa bobeli ba ho tsuba. Tšela lithane e le hore ba khone ho ngola lengolo X. Haeba u le mong, lokisa tšabo ea ho thothomela bohareng ba ntho e emisitsoeng. Tsamaea matsoho. Ho boloka mechine e tiile mme e otloloha, theola mahlakore ka bobeli mahlakoreng, morao o otlolohile. Khutlela sebakeng sa pele mme u pheta. Etsa joalo ka makhetlo a 10.
- Ho phahamisa matsoho ka hara arc
Metso ea mahetleng, matsoele le biceps li sebetsa. Ema, maoto a lehetla ka bophara, leoto le le leng ka pele, le leng ka morao. Leoto le ka pele le kenella bohareng ba mocheso oa ho tsosoa. Utloisisa sephahla sa tepi 'me u behe letsoho mahlakoreng, lifate li e-ea pele. Ho boloka makasine a tiile, ho khumama likhahla tsa hau le ho phahamisa matsoho ka pel'a hao ho ea boemong ba mahetla (u se ke ua khutlela morao). Butle-butle khutlisetsa matsoho a hau sebakeng sa bona sa pele, ebe o hula marakoli mahetleng a hao, ena ke ho pheta-pheta 1. Khutlela ts'imolohong 'me u phete. Etsa joalo ka makhetlo a 12.
- Ho phahamisa lengole ka nako
Matšoao a mosebetsi oa khatiso. Ema, maoto a mahetla-bophara a arohane. Utloisisa lithupa 'me u li etelle morao ka morao, liphaka "li sheba" pele. Tšoara mochine oa khatiso mme u phahamise leoto le letšehali, u khumame ka lengole, ka pel'a hae ho ea fihla lethekeng. Ha u ntse u e-na le tekanyo ea chelete, butle butle butle lebokose le letšehali. Khutlela sebakeng sa pele (fokotsa leoto) mme u fetole mahlakoreng. Etsa linako tse 8-10 ka lehlakoreng le leng.
- Khatello ea mala
Matšoao a mosebetsi oa matsoele le oa mesifa. Emela mokokotlo oa hau ho molekane oa hao 'me u nke lithupa tsa li-absorbers tse peli, joalokaha u ne u etsa ka boikoetliso ba nomoro 3. Phahamisang matsoho ho ea maemong a mahetla, mahlapa a "sheba" morao, liatla tsa matsoho, leoto le leng ka pel'a le leng. Haeba u koetlisa u le mong, kopanya sekhahla sa tšitiso ho ntho e tsitsitseng seemong sa sefuba. Ho boloka mochine oa khatiso o tsielehile, otlolla matsoho ka pel'a hao mahetleng. Khutlela sebakeng sa pele mme u pheta. Etsa joalo ka makhetlo a 10.