Matla a basali ka botšehali, bohle rea e tseba ebile rea e sebelisa ka mafolofolo. Leha ho le joalo, ka linako tse ling ho na le maemo ha mosali ea fokolang a ke ke a sitisoa ke matla a 'mele, esita leha a se ke a oela mahlong ka pel'a ba bang. Ke ka morero ona hore banana ba etse mekhoa ea matla, haholo-holo ho bao e seng ka lekhetlo la pele ba lemoha mokhathala o feteletseng oa ho sebetsa ka matla, ho hloka mamello le matla a mathomo.
Ho phaella moo, matla a mesifa a eketsa ho kenngoa ha lik'hilojule ka mesifa, e bolelang hore ho ikoetlisa ho joalo ho tla boela ho thuse ho tlosa mafura 'me ho tla ba le matla a ho etsa metabolism.
Boikoetliso
- Ho rarahaneng ha rona bakeng sa ntshetsopele ea matla ho tla kenyeletsa ho ikoetlisa ka li-dumbbells (o hloka 2 ho isa ho 1 kg, 2 le 3 -6 kg). 'Me re tla koetlisa matla a' mele oohle.
- Legs lehetla ka bophara, arola le ho otlolla ka ntle.
- Re beha matsoho a rona fatše ebe re otlolla ka bonngoe.
- Matsoho ka sekoting ka pel'a sefubeng, ha ho tsoa mouoane ho otlolla matsoho pele le ho pota ka morao, ha ho bululeloa, morao o otlolohile, mme matsoho a khutlisetsoa ho FE.
- Re otlolla matsoho, re li kopanya ka morao ho likokotlo tsa rona.
- Re nka litlolo, mangole a halofo, re nka boima ba 'mele ho tloha leoto le leng ho ea ho le leng. Ka nako e ts'oanang re khumama ebe re senya matsoho a rona ka likobo.
- Maoto a sebetsa ka tsela e ts'oanang, 'me matsoho a rona a phahamisoa hanyenyane ka mahetleng.
- Maoto a ntse a tsoela pele ho sebetsa, matsoho a kobehile maemong a mahetleng, a ba phahamisa holim'a hlooho, a ba theole ho FE. Mesebetsi eohle e ka holimo e etselitsoe ho eketsa matla a maoto.
- Ho koala likoti, 'mele o tsitsitsoe pele, ha o tsoa pululo re phahamisa matsoho mahlakoreng. Ka ts'usumetso re e theola fatše.
- PI e ts'oanang, phahamisa matsoho a kobehileng ka likhopo, e le hore sekoti se koale.
- IP - e ts'oanang, matsoho a otlolohileng (lihlopha li shebile ka ntle) phahamisetsa ho sesepa, se theolele ho FE.
- Re theohela fatše, maoto ka bophara ba pelvis, re khumama ka mangole. Boemong ba pele, matsoho a kobehile sefubeng. Ha re phomola re otlolla matsoho a rona holimo, marako a hlaha ka holimo.
- Re pheta mokhoa o fetileng oa ho ikoetlisa, empa ka nako e feteletseng re etsa phetoho ka marako.
- Re otlolla matsoho a rona holimo, re a jala ka mahlakore ka ho inhalation.
- Re kopanya matsoho hammoho, re ba theola hlooho ka pululo. Ha re e-na le inhalation re ba khutlisetsa IP.
- Matsoa a atolosoa holimo, ha re tsoa phalong re phahamisa nyeoe ho ea mangole, ha re khutsuoa re khutlela FE.
- Re siea sekoti se le seng ebe re se khabisa pakeng tsa mangole. Re khaola maoto, re tsamaea ka lehlakoreng le leng.
- Re robala ka morao, re otlolla matsoho le maoto, re otlolla mokokotlo.
Litlhahiso tsena li tla u thusa ho ntlafatsa mesifa ea maoto, matsoho, hammoho le mochine oa khatiso . Boikoetliso bo rarahaneng joalo ka matla bo ka etsoa ka makhetlo a mararo ka beke. Ho phaella moo, e mong le e mong oa tseba hore ho ntlafatsa matla, ho hlokahala hore u ikoetlise le ho ikoetlisa.