Hangata re hlokomoloha mojaro ka mesifa ea morao, feela ka mabaka a utloahalang a hore re se ke ra bona mokokotlo oa seipone. 'Me ha e le hantle koetliso ea mesifa ea morao ha e sebetse feela ka lebaka la boikutlo bo botle ba maikutlo, empa le bakeng sa bophelo bo botle ba rona. Haeba mokokotlo oa hau o sa hlahisoa ka mokhoa o lekaneng, mathata a mokokotlo a ke ke a nka nako e telele ho emela, hobane feela matla le a koetlisitsoeng mesifa e tebileng ea morao a khona ho arolelana mojaro oa letsatsi le letsatsi ka mokokotlo.
Boikoetliso
- Qalong, ke habohlokoa haholo, haholo-holo ho koetlisa mesifa ea basali, mokhoa oa ho futhumatsa. Ho etsa sena, sebelisa mofuthu oa metsotso e 10 ho ea ho 15 ho cardio leha e le efe.
- Re qala ka ho ikoetlisa ka gravitron simulator, e leng, hula-ups. Re tšoara maqhubu a mangata, re khumama mangole, ebe re theoha. Ha re tsoa mouoane re nyoloha hanyenyane ho feta lintlheng tse ling. U ka boela ua tiisa ka sephahla se senyenyane, u koahela likhahla tsa hao ka hare. Re etsa lihlopha tse 3-4 tsa ho pheta-pheta.
- Ho hula ha karolo e ka holimo ho ea sefubeng - lula setulong, li-rollers li lokisa mangole, li tšoara ka mahlakoreng. Ha re phomola, re khumama ka lehlakore ebe re hula sefuba. U ka boela ua leka boikoetliso boo, ha matsoho a sa theoleloe ka pel'a hau, empa ka hlooho, mahetleng a mahetleng. Re etsa lihlopha tse 3-4 tsa ho pheta-pheta.
- Sepheo sa lebokose le tlase ho sefuba ke mosebetsi o latelang o tsoang lenaneong la rona la koetliso ea mesifa. Re lula fatše bencheng, re beha maoto a rona litšehetsong, re otlolla maoto ka mangole e le hore ba lule ba kobehile hanyenyane, mokokotlo o kobehile. Ha u tsoa mouoane, tiisa sephahla ho letheka. U ka boela ua ikoetlisa ka letsoho le le leng, ebe u hula letsoho lehlakoreng le leng, u kopane. Re etsa lihlopha tse 3-4 tsa ho pheta-pheta.
- Hypperextension - re robala ka simulator e le hore masapo a pelvic a khomarele setulong, 'me' mele oa leketlisa hanyenyane. Merola e setseng khahlanong le li-rollers, matsoho a tšela sefubeng. Ha re e-na le menoana re theoha butle, ha re tsoa pululo re nyolohela sebakeng sa pele. Etsa lihlopha tse 3-4 tsa ho pheta-pheta.