Mefuta ea boithapollo
Pele thupelo ea ho silila, ba batlang ho theola boima ba 'mele ba ka lekanya boholo ba letheka, letheka, mpa. 'Me ka mor'a lihlopha tse' maloa ho etsa litekanyo tse pheta-phetoang. Ho itlhatsoa ha tsona ho etsoa ho ema, ho nka ho phutholoha hohle. Ke ntho e lakatsehang ho pata likarolo tsa 'mele tse senyehileng. Fokotsa mesifa ea mochine oa khatiso ea mpa, kaha lihlahisoa tse mafura feela li senyehile, eseng litho tsa ka hare. Kahoo, re fana ka mefuta e latelang ea boithapollo:
Stroking. Ntlha ea pele, re otla mpa ka matsoho a mabeli ka mekhahlelo e boreleli. Nakoana e le 'ngoe ka nako e le' ngoe e itšetlehile ka e 'ngoe. Ka mor'a moo re otlolla sehlaha ka maoto a chitja ho tloha ka morao le mahlakoreng, morao tlas'a mahetleng le mahetleng. Re etsa boithapollo ka makhetlo a mararo.
Re roba lisele tsa mafura ka mpeng. Re hula lesapo la mafura tlas'a likhopo ka menoana ea matsoho ka bobeli. Ebe re pata letlalo ho tloha ka letsohong le letšehali ho ea ka ho le letona le ka morao, ha re hatella menoana ka thata. Litsiana li khothalletsa "mehato" e menyenyane. Re etsa bo-massage ka mpeng ho tloha hodimo ho ea tlase ka mela e 3-5. Ka nako eo u nolofatse habonolo mehato e chitja ea mpa ka makhetlo a 5-6 ka nako e le 'ngoe. Ha u le tseleng, u ke ke ua penya mpa feela, empa le mahlakoreng, moo ho nang le mafura.
Re hula mafura a mafura ka lethekeng 'me mpa e otlolohile. Re senya matsoho matsoho ebe re ba beha ka lehlakoreng le letona la mpa. Li-knuckles tsa phalanx li khaola mpa le lirope ka ho sisinyeha ho matla ha matsoho ho tloha holimo ho ea tlaase le ka morao, joalo ka seting sa ho hlatsoa, butle-butle ho tloha ho le letona ho ea ho le letšehali le morao. Mochine oa khatiso oa mpa o lokela ho tsitsa ka nako e ts'oanang. Re robala ka makhetlo a mararo, ebe re otloa ka makhetlo a 5-6 ka makhetlo a mabeli 'me re letheka ka mekhabiso e chitja.
Re tšela mafura tlas'a sefuba. Re kopanya matsoho ka tlas'a sefuba. Re tšela mafura a mafura ka makhetlo a 10-20. U ka etsa mela e 'maloa e sephara ka mpeng ho tloha holimo ho ea tlase le ka morao - ka makhetlo a 3-5. Tšoaea ka makhetlo a 15-20 makhetlo a ka morao le a mahlakoreng. Ka mor'a moo re etsa liropo tse khanyang ka makhetlo a 5-6 ka liatla tsa rona.
Re phunyeletsa libaka tsa mahlahahlaha 'me re "palama li-breeches". Re etsa ho sila le matsoho a hatelitsoeng libakeng tsena ka mekhahlelo e chitja - ho tloha mahlakoreng a mabeli. Ebe, ho silila ka morao, mahlakoreng a mahlakoreng le ka mahlakoreng ka matsoho ka bobeli ka nako e le 'ngoe le liropo tse 20-30. Ka mor'a moo, re etsa lichapo tse khanyang ka makhetlo a 5-6.
Pholisa mafura a mafura ka mpeng. Li-Brushes li hatelloa ka li-fist ebe li behoa ka ho le letona ho tloha holimo. Li-knuckles tsa matsoho ka bobeli li ts'oana le ho silila mafura a mafura. Tabeng ena, re thulana le mehato e meholo ka lekhetlo le le leng ka makhetlo a mararo, joalokaha eka re hlohlelletsa borata, ebe joale o phahama. Re feta joalo ka mpeng ho tloha ka mahlakoreng a ho le letona ho ea ka ho le letšehali (ho ea hodimo ho ea tlase) le morao. Pheta ho silila ka makhetlo a mararo ka makhetlo a mararo, ebe o etsa lipoli tse khanyang ka makhetlo a 5-6.
Re roba masapo a mafura ka mahlahahlaha. Koahela 'mele ka letlapa kapa u behe sesepa. Hammoho le menoana ka mpeng, tšoara lesapo la mafura 'me ue khumame hantle joaloka hlama. Emela libaka tse latelang ka tsela e ts'oanang 'me u tsamaee ka makhetlo a mararo ho pholletsa le mpa. Massage e felisoa ka stroking.
Kamora ho itlhophafatsa 'mele o hloka ho phutholoha. E le ho etsa sena, likarolo tsohle tse senyehileng tsa 'mele lia shapuoa ka marakoli a phutholohileng, ho fokolloa hanyane ka metsotsoana 15-20 metsotsoana. Butle-butle, matla a tšusumetso a ka eketseha. Ka nako eo, tšoaea likarolo tsa 'mele ka makhetlo a 5-6. Litlhapi tse khanyang ka mor'a ho itlosa bolutu li thibela ponahalo ea matšoafo letlalong le ho kokobetsa bohloko.
Koetlisa
Ho fokotsa boima ba 'mele ka morao ho boithapollo re etsa li-exercisi ka mahlaseli a mafura le a mesifa sebakeng se lethekeng, ka mpeng le ka maoto.
Lithaba tse morao. Re tsoha, re itšetleha ka letheka ka matsoho a rona mme re khumama habonolo, re otlolla sebaka se ka pele sa kutu. Ha u se u fihlile holimo, tšoara boemo bona ka metsotsoana e 6-10. Pheta ho kenyelletsoa ka makhetlo a mararo.
Re khumama, matsoho lebanta. Khutsisa ka morao, hlooho e theoleloa sefubeng. Re tšoara 'mele ka metsotsoana e 6-10 (sefahleho se ka pele sa maotla se utloahala se otlolohile). Butle-butle lula setulong sa hae. Ho ikoetlisa ho pheta linako tse 5-6.
Tilts ho mahlakoreng. Re tsoha-maoto hammoho, matsoho ka morao hloohong a amana le "lock". Butle-butle ka lehlakoreng le leng ho fihlela re ikutloa re otlolohile ka matla holim'a marang-rang a 'mele le thiba. Re na le boemo bona ka metsotsoana e 6-10. Butle-butle khutlela sebakeng sa pele. Pheta maralla ka makhetlo a mararo. Boikoetliso bo tšoanang bo etsoa ka tsela e 'ngoe.
Ho phallela pele. Re tsoha, matsoho a "qhobosheaneng" ka morao. Butle-butle re itšetlehe ka pele, re sa fokotse hlooho, ho fihlela re utloa ho otlolla ha li-hamstrings. Sebaka sena se tšoaretsoe metsotsoana e 6-10. Ebe u otlolla butle-butle. Pheta maralla ka makhetlo a mararo.
Re ema re otlolohile, maoto a le hammoho. Fokotsa matsoho a otlolohileng butle-butle morao, ho ba phahamisa, ho khumamela pele, ho leka ho ama menoana ea menoana e nang le menoana. Lokisa boemo bona ka metsotsoana e 6-10. Butle-butle re otlolla. Pheta ketsahalo ena ka makhetlo a mararo.
E fetela mahlakoreng. Re emisa ka morao leboteng ka nakoana, maoto a behoa bophara ba mahetleng, matsoho a na le liatla ka pel'a sefubeng. Ha re khutlela ka ho le letona, re hatella liatla ka marako. Re se ke ra senya lirethe tsa fatše, ha re behe lehetla lerakong, matsoho a rona a lokela ho ba a otlolohileng kamoo ho ka khonehang. Tšoara 'mele sebakeng sa "ho reteleha" bakeng sa metsotsoana e 6-10. Ebe u otlolla butle-butle. Re pheta ka makhetlo a mararo. Etsa se tšoanang ka tsela e 'ngoe.
Ha u qetile ho ikoetlisa, u lokela ho phomola. E le ho etsa sena, re etsa ho sisinyeha ha nyenyane ka lebanta la mahetleng, matsoho, maoto, ho itšetleha ka pele. Ka mor'a hore ho itlhoekisa le li-gymnastics, ho na le khanya, empa letsatsing le latelang ho na le bohloko bo bobe. Ho silila ho nka metsotso e 5-10, li-gymnastics tse tšoanang. Ke ntho e lakatsehang ho etsa li-massage le li-gymnastics ka makhetlo a mabeli ka letsatsi, empa lekhetlo la pele le lekane le le leng. Ka lebaka la ho ikoetlisa le mefuta e sa tšoaneng ea boithapollo ba batho ba batlang ho theola 'mele, u ka finyella liphello tse ntle.