Buddha
IP - ema hantle, maoto ka bophara ba leoto, matsoho le kutu. Tšoara hantle. Beha maoto a hao karohano ka bophara. Pelvis haufinyane, fokotsa menyako le mesifa ea maoto. Phahamisa matsoho 'me u kenye liatla, menoana ea menoana ea hau e phahamisang, mahetleng le mahlakoreng a mabeli a tšoana le fatše. Tšoara mesifa ea sefubeng, matsoho, o pata liatla ka thata kamoo ho ka khonehang. Ka pululelo, khutlela ho I.P.
Ho hula leoto morao
Nakong e fetileng pele ho phomola, ema ka maoto 'ohle a mane, theola lifahleho tsa hau fatše e le hore likhapha tsa hau li ka tlas'a mahetla. Leoto le letona lea khutlisoa 'me le behoa letsoho. Haeba u lieha ho phefumoloha, senya menyako ea hao ka hohle kamoo ho ka khonehang 'me u rokole leoto la hao le letona. Ponahalo e lebisitsoe fatše. Ka mor'a hore u thothomele, u phomole maotong, u ame fatše ka leoto la hao le letona. Pheta boikoetliso ba leoto le letona ka makhetlo a mabeli hape u fetole leoto. E le hore u qobe ho lematsa ka morao, etsa bonnete ba hore mesifa ea mochine oa khatiso e thata ka linako tsohle: ho lokela ho ba le boikutlo bo otlollang liropo bo fetang ka mpeng.
"Sekepe"
IP - lutse. Merola e hasana ka hohle kamoo ho ka khonehang, pale ea phomolo e phomola fatše ka morao. Tšoara moferefere, u khunye hanyenyane ka lethekeng 'me u beha letsoho la hao ka pel'a hau. Ho mamella ka boima boima ba 'mele, ho finyella, ho ikhohomosa ho khomarela mokoti, ho itšetlehile ka fatše. U se ke ua potlaka: ho na le monyetla oa ho penya peritoneum. Tšoara phefumoloho ka metsotsoana e 8. Ka ts'usumetso, phomola 'me u khutlele IP, hape u beha liatla tsa hau fatše ka morao. Pheta mosebetsi ona ka makhetlo a mararo. Bakeng sa ba qalang ho e etsa ho tla ba bonolo ha o nka matsoho maotong a setulo. Ha u ntse u tšoere moea, leka ho hula sefuba ka maoto. E otlolla mesifa ea ka hare holim'a serope.
Ho otloa ha li-tendon tsa poplite
IP - lutse, maoto hammoho, khutlela ka ho toba, matsoho ho khutlela morao. Etsa mekhahlelo e meraro ea ho hema, 'me ka la bone, tšoara maoto kapa maoto matsoho a hau' me butle-butle, ho thusa matsoho, ho hula mangole. Lula u otlolohile maoto. Ha u ntse u ikoetlisa, talima ka pel'a hao. Ka pululelo, khutlela ho 'na. Etsa mekhoa e meraro. Ena ke eona feela boikoetliso bo u lumellang hore u tlose mafura 'me u tlose mollo tlas'a sekoti sa lengole. Matapo a ka morao, hamstrings, manamane, hamstrings a sebetsa.
"Sedko"
Ka mor'a hore u thothomele, fetola poso. Ema ka maoto a mane, beha mangole le matsoho ka bophara ba mahetleng a hau. Theola hlooho ea hau, mahlo a hau a shebile fatše. Tlosa leoto le letona le letona 'me u ame lehlakore la leoto la moeli oa setulo. Leoto le bapisoa le fatše, 'mele ha oa lokela ho oela ka ho le letšehali. Ho hula mokokotlo ho uena, u utloe mesifa ea ka hare ea serope e otlolohile. Haeba phefumoloho e lieha, leka ho hula sock ho hlooho. Lisele tsa morao li tsitsitse. Ka uena, bala ho ba robeli 'me, ka ho inhaling, theola leoto la hau fatše. Basali ba qalang ba eletsoa ho qala ho phahamisa leoto la 15-20 cm. Etsa litsela tse tharo ho leoto le leng le le leng. Matšoao a kahare holim'a serope a sebetsa.
Ho phahama
IP - e lutse ka lehlakoreng le letšehali, 'mele o theha mohala o le mong. Ka letsoho la hao le letšehali le otlolohile setulong, tšehetsa hlooho, beha se nepahetseng ka pel'a hao, u khumame ka setulong 'me u fetise boima ba' mele ho sona. Tšoara phefumoloho ea hao, phahamisa leoto la hau le letona mme u khutlele hanyenyane. Ebe oe theola hanyenyane 'me u leke hape ho o phahamisa - o phahametse nako ea pele. Nakong ea boikoetliso, karolo ea mokokotlo ha e e-s'o fokotsehe, hlooho e khutsa ka letsoho. U etsa hantle hakae, mesifa e tla susumetsa: tsitsipano li-breeches tse palameng li lokela ho hlaha. Ha u batla ho kenya, beha leoto la hao fatše. Pheta ho phahamisa leoto ka makhetlo a mabeli hape u fetele ka lehlakoreng le leng. Koetliso ena e tla u thusa ho tlosa mafura mahetleng. Matšoao a ka ntle ea serope a sebetsa.
Ho sotha
IP - robala ka morao, maoto a khumama ka mangole, maoto a ema fatše fatše, matsoho a tlas'a hlooho, marapo a lebisang mahlakoreng. Tlas'a hlooho, o ka beha monyane o monyenyane. Ka mor'a ho tsoa mouoane, tšoara phefumoloho ea hao ka metsotsoana e 'meli,' me u fokolise mesifa ea khatiso, tlosa scapula fatše. Karolo e ka hodimo ea 'mele e phahama feela ka ho tšoaea mesifa e otlolohileng - u se ke ua thusa ka matsoho, u se ke ua hatella molala. Ha butle-butle e teba fatše: qala ka ho hatisa ka morao, ebe mahetleng, ebe e le scapula. Ho senya, ho etsoa ka nako ea ho phefumoloha, ha ho thuse feela ho phunyeletsa mesifa ea khatiso, empa ho boetse ho re ho na le karolo e ntle ho lesapo le mafura ka mpeng. Mosi o otlolohileng oa mpa oa sebetsa.
"Krendelek"
IP - lutse. Maoto a fetisetsoa pele, tshehetso matsoho, a khutlisetsoa morao, malebela a menoana a laoloa ho bona. Ha u tsoa mouoane, leoto le letšehali, u khumama ka lengole, u beha leoto le letona. Ka letsoho la hao le letona, tšoara lengole la leoto la hao le letšehali 'me, haeba u tšoere phefumoloho ea hau, leka ho e hulela lehetleng le letona. Ka nako e tšoanang, fetisetsa 'mele ho le letšehali, joalokaha eka o leka ho bona ntho e ka morao. Nka sebaka sena ka metsotsoana e 8, ebe u phutholoha 'me u khutlele ho IP. Etsa litsela tse ling tse peli, ebe u fetola leoto la hao. Ha u etsa boikoetliso ba "Pretender", u lokela ho ikutloa u otlolohile mesifa ea gluteus le oblique ea mpa. Matšoao a mahlo a mararo, mesifa e otlolohileng le ea oblique ea mpa.
"Borokho"
IP - e lutse ka morao, maoto a khumama ka mangole, matsoho a robala holim'a kutu, lifate li hatelletse fatše. Tšoara moferefere, fokotsa mesifa ea menyako mme butle-butle u khunye mapolanka fatše. E phahamisa ho fihlela ho 20-25 cm e le hore 'mele o tlohang mangole ho ea sefubeng o thehoe moleng o otlolohileng. Ntle le ho phomola mesifa ea glutal, 'me ntle le ho phahamisa maoto fatše, qala ho fokotsa le ho theola letheka. Ha u se u phunyeletse, khutlela ho IP. U se ke ua phahamisa pelvis ka jerk; 8 tabeng ena, eseng mesifa e nyenyane empa mesifa e otlolohileng ea khatiso e tla sebetsa. Pheta boikoetliso ka makhetlo a mararo. Matšoao a morao, mochine oa khatiso, likoti le sefahleho se ka pele sa serope se sebetsa. Re tšepa hore mokhoa o rarahaneng oa ho ikoetlisa le ho lahleheloa ke boima ba 'mele o tla u thusa ntoeng ea botle.