Bakeng sa li-gymnastics bakeng sa bakhachane likhoeli tse supileng ho tlisa melemo feela, hopola melao e meng.
Koetlisa kamehla le kamehla - 2-3 makhetlo a beke ka metsotso e ka bang 20-30. Ho bohlokoa ho kopanya li-gymnastics le ho sesa.
Kamor'a li-gymnastics, u lokela ho ikoetlisa le ho ikoetlisa bakeng sa boikhathollo.
Nakong e fetileng u tla ipeha mojaro oa nama nakong ea bokhachane, e be molemo. Haeba u qala ho etsa li-gymnastics bakeng sa bakhachane ba khoeli ea bosupa, joale u lokela ho qala lihlopha ka metsotso e 5, butle-butle ho eketsa nako ea thuto ho fihlela metsotso e 30.
Mojaro o lokela ho eketseha butle-butle, etsa bonnete ba hore o shebile kamoo u ikutloang kateng.
Fokotsa mojaro nakong ea li-gymnastics, haeba u ikutloa u sa phutholoha, haeba u e-na le mathata a lipelo kapa khatello, haeba u e-na le bokhachane bo bongata, haeba u na le tšenyo e mpe ea ho senyeheloa ke mpa, haeba u e-na le litepisi sekokotlong.
Hang-hang khaotsa ho ikoetlisa haeba nakong ea thuto u ikutloa u le mohlankana, haeba u otsela mahlong, haeba ho le thata hore u heme kapa ho na le bothata ka popelong.
Hopola hore nakong ea bokhachane boikoetliso bo bong bo hanetsoe ka mohlala, mohlala, u ke ke ua palama lipere, haholo-holo nakong ea boraro ea boimana, u se ke ua tlōla kapa ua kena ka metsing. Bakeng sa bakhachane, ho palama libaesekele, ho fofa, ho ikoetlisa, le ho ikoetlisa ka morao ho kotsi.
Li-gymnastics bakeng sa bakhachane ka likhoeli tse supileng, 'me ha se feela li na le mekhahlelo e meraro e meholo: ho ikoetlisa, karolo e kholo ea ho ikoetlisa, boitlhahlobo bo qetellang ba boikhathollo.
Ho ikoetlisa bakeng sa bakhachane likhoeli tse 7:
- Lula sebakeng se bataletseng. Matšoao a khatello ea perineum le anus bakeng sa lilemo tse 10, ebe o ba khatholla. Koetliso ena e ka etsoa nakong ea ho tloha.
- Ho ikoetlisetsa "phomolo ea kat" - ho etsoa ka tsela e fapaneng le ho otloloha, ho eme ka tse 'nè. Koetliso ena e thusa ka bohloko bo tlaase ba morao ho basali ba imme.
- Lula ka Turkish, beha matsoho mahetleng. Phahamisa matsoho, joalokaha eka u nka ntho e ka holimo ho uena. Pheta ka makhetlo a 10.
- Lula fatše ka Seturkey. Fetola hlooho ea hau ka ho sisinyeha ho chitja, ho fetola tataiso ea ho tsamaea.
- Ho ikoetlisa ka maoto: robala fatše ka lehlakoreng la hao, otlolla maoto. Ha u ntse u phunyeletsa, butle butle phahamisa leoto la hao le ka holimo, ha u tsoa pululo - fokotsa leoto la hao sebakeng.
- Ho ikoetlisa ho matlafatsa mesifa ea obese ea mpa. Ema ka leoto la hao le letšehali, u eme leboteng kapa molula-setulo, u eme ka leoto le letona le ka morao. Fetola leoto la boitsebiso.
- Etsa lipapali tsa boikhathollo le ho phefumoloha.
Nakong ea bokhachane, joalokaha ho tsejoa, mojaro oa maoto o eketseha. Haholo-holo maoto a khathetse 'me a ruruha halofo ea bobeli ea bokhachane, ha boima ba' mele oa 'mè ea lebeletseng bo ntse bo eketseha ka potlako. Ho na le mekhoa e khethehileng ea ho ikoetlisa bakeng sa maoto, e leng se u nolofalletsang ho fokotsa boima ba mokhathala.
- Ha u lutse fatše, tsamaisa maoto ka nako e le 'ngoe.
- Emisa liotleng tsa hao, lula liotong tsa hao ka metsotsoana e seng mekae, ebe u sisinya maoto.
- U lutse setulong, u khaole maoto ebe u ba phahamisetsa holimo kamoo u ka khonang. Ebe u qobella leoto lohle hape fatše hape.
- Emisa, phefumoloha, hloella ka menoana ea hau, phahamisa matsoho. Exhale, theola matsoho a hao, khumama ka mangole hanyenyane.