Hangata, basali ba tletleba hore ho tlosa lisenthimithara tse ngata ka letheka, mpa le likoti , ho fetola ponahalo ea matsoho a hlōleha. Ke ka lebaka leo sehlooho sa seo u lokelang ho se etsa ho potlakela ho theola boima ba 'mele, se tumme haholo.
Ntho ea bohlokoa ka ho fetisisa ke lijo, tseo ho tsona ho hlokahalang ho kenyelletsa lijo le lijana tse kotsi ho motho eo. E le ho ntlafatsa sephetho, o ka etsa mekhoa e sa tšoaneng ea litlolo, ka mohlala, wraps, le ho silila. Khatiso e kholo e tla lokela ho etsoa mojereng oa 'mele, o tla lumella ho tlosa mafura feela, empa le ho ntlafatsa phomolo.
Ho potlakile hakae ho theola 'mele matsohong le mahetleng?
E le hore u tsamaise koetliso, ha ho hlokahale hore u be le li-simulators tse tebileng, ho lekane ho lokisetsa li-dumbbells, le hoja ho na le li-exercises tse sa hlokeng boima bo eketsehileng. Litlolo li ka etsoa ka libotlolo tse tloaelehileng. Ho ikoetlisa ho buelloa ka litsela tse 'maloa tse 15-20. U hloka ho koetlisa letsatsi le leng le le leng.
- Pheta-pheta-ts'oaea. A re qaleng ka boikoetliso bo bonolo, leha ho le joalo bo sebetsang boo u hlokang setulo kapa bophahamo bo bong bo bong le bo bong. Mojaro o oela marung a marang-rang le mesifa ka mahetleng. Pele, lula moeling oa setulo mme u beha matsoho mahlakoreng a letheka. Fana ka 'mele oa hao, o otlolla maoto ka pel'a hao, o o khalla kahare ea hao. Matsoho a lokela ho koaloa hanyenyane ka likhahla. Mosebetsi ke ho falla, ho ea holimo le ho theoha ho phunyeletsa lintlheng tse ling tse 90 tsa mahlakore. E le ho qobella boikoetliso boo, etsa hore maoto a hao a otlolohe.
- Ho matlafatsa li-dumbbells . Ho utloisisa ho etsa hore e be boima ba 'mele, nka rata ho bua ka boikoetliso bo bong bo tummeng. E le ho e etsa, o lokela ho ema o otlolohile mme o khumame ka pele, o boloka mokokotlo oa hao o otlolohile. Nka lisebelisoa matsohong a hao 'me u li hule ka pel'a hao. Mosebetsi - ka pululo, hula likoti ho ea ka mpa, o tsamaisa likhahla holimo. Ha u inhalloa, beha matsoho fatše. Tsoela butle-butle ha ho khoneha.
- Mochine oa khatiso oa Sefora oa li-dumbbells ha a lutse. Haeba u thahasella ho potlakisa ho theola 'mele ka letsoho, ho kgothaletswa ho kenyelletsa ts'ebetsong ena e rarahaneng. Lula setulong 'me u boloke mokokotlo oa hao o otlolohile. Nka lipono tsa matsoho matsohong a hao, u shebe liatla tsa hao, ebe u tlohela matsoho a hao a otlolohile. Matsoho a phahamisa holimo e le hore karolo e hlasimollang e tsoele pele mokokotlong oa torso. Mosebetsi ke ho fokotsa li-dumbbells ka hlooho, ho khumama matsoho marapong ho fihlela sebōpeho se nepahetseng se thehoa. Ebe o otlolla matsoho sebakeng sa pele.