Mohlomong e tla makatsa, empa karolo e fokolang haholo ea 'mele ke mokokotlo oa motho. Selemo se seng le se seng, palo ea batho ba nang le mahlomola sebakeng sena e ntse e eketseha. Ke kahoo ho bohlokoa ho tseba ho matlafatsa mokokotlo oa hau ho thibela mathata. U ka etsa lithuto tse 'maloa ka mokhoa o rarahaneng, kapa u ka fana ka thuto ea hao ea morao nako e fapaneng.
Mokhoa oa ho matlafatsa liketso tsa hau tsa ho khutlela morao
E le hore u finyelle litholoana tse ntle, ho kgothaletswa hore o koetlise kamehla mme o etse boikoetliso bo bong le bo bong ho etsa bonyane ba makhetlo a 12. Qala ho koetlisoa ka mofuthu ho fihlela ho futhumatsa mesifa le manonyeletso.
Seo se matlafatsang ka morao:
- Borokho boo bo ntse bo letheka . Lula ka morao 'me maoto a hau a lokela ho inama ka mangole. Beha maoto fatše 'me u li behe ka bophara ba mahetleng. Matsoho a ka hlophisoa ka 'mele, empa a ka aroloa ka thōko. Ho fokotsa mesifa ea gluteus, phahamisa pelvis mme u lutse. Ka lebaka leo, 'mele o tsoang mangole ho ea mahetleng o lokela ho otlolla molaong o otlolohileng. Etsa nako e khutšoanyane 'me u tebe butle.
- Hyperextension . Koetliso ena, e matlafatsang mesifa ea morao, e nkoa e le e 'ngoe ea likhetho tse atlehang ka ho fetisisa. Beha mpa, matsoho a atamela liatla tsa ka hare, 'me maoto a hasana ka thōko. Le phatla ea hao e phomola fatše. Ha u tsoa mouoane, phahamisa matsoho le maoto, u sa li khumame. Phahamisa letheka 'me u phunyeletse menyako. Ke habohlokoa hore u se ke ua lahlela hlooho ea hao, tlohela phatleng ea hao e bapane le fatše.
- The Cat . Etsa litokisetso ho tse 'nè, boloka hlooho ea hao e otlolohile, e shebahala hantle. Inhaling, pota-potile 'me u shebe hlooho ea hau, u sheba sebapo. Exhaling, khumama ka morao, phahamisa hlooho, 'me u shebe holimo.
Haeba u etsa li-gymnastics ho tlosa bohloko ba morao, joale u lokela ho koetlisa letsatsi le leng le le leng. Ketsahalong ea ho ikoetlisa e hlokahalang ho matlafatsa sebaka sena, joale lithupelo tse tharo ka beke li lekane.