Lenaneong la ho Koetlisetsa Bokhohlatso

Hoo e ka bang batho ba robeli ho ba leshome ba tla ba le matšoao a bohloko ba morao bonyane nako e le 'ngoe bophelong ba bona. Bolulo bo sebelisetsoa ho buelloa kapele ka mor'a kotsi e khutlang, leha ho le joalo, sena ha se sa khothaletsoa. Hona joale ho khothalletsoa hore u tsosolose mesebetsi ea hau ea letsatsi le letsatsi kapele kamoo ho ka khonehang ka mor'a kotsi. Hang ha u ka khona ho mamella, ho otlolla bonolo le ho matlafatsa mesifa ea morao ho buelloa.

Lenaneo le ts'oanang la ts'ebetso ea ts'ebeliso ea ts'ebeliso ea ts'ebeliso ea ts'ebeliso ea ts'ebeliso ea ts'ebeliso ea ts'ebeliso ea ts'ebeliso ea ts'ebeliso Matšoao a mpa a lokela ho kenngoa ha a ntse a phetha karolo ea bohlokoa ho tsosolosa morao ka ho thusa ho tiisa mokokotlo. Mesebetsi e latelang e lokela ho kenngoa ho kenyeletsa lenane la ts'ebeliso ea ho khutlisetsa morao morao.

Etsa bonnete ba hore u hlahlobe ngaka pele u qala sena, kapa lenaneo leha e le lefe la ho ikoetlisa bakeng sa mokokotlo ho netefatsa hore ho bolokehile ho etsa joalo.

E otlolla For Your Back Back

Extension ea morao :

1. Thetsa ka mpeng ea hao
2. Itloaetsa likhahla tsa hao ho u fuputsa
3. Qala ho otlolla likhapha tsa hao, ho fapana le ho furalla
4. Tsoela pele ho otlolla likhahla tsa hao ho fihlela ho otloloha ha bonolo
5. Boloka metsotsoana e 15
6. Khutlela sebakeng sa pele
7. Pheta ka makhetlo a 10 hape

Tšoaetso ea kat:

1. Theohela fatše matsohong le mangole
2. Qetella ka morao ho setulong (joaloka katse e kgutlang ka morao)

1. Tsoela pele ho khomarela ho fihlela u ikutloa u otlolohile ka morao
2. Boloka metsotsoana e 15
3. Khutlela sebakeng sa pele
4. Pheta ka makhetlo a 10 hape

Hip Rolls:

1. Thetsa sekokotlong sa hao ka mangole a hao a kobehile 'me maoto a robala fatše
2. Retelletsa hlooho ea hao ka letsohong le letšehali ha u ntse u phutholoha 'me u lumelle mangole a hao hore a oele fatše ka lehlakoreng le letona ka ho fetola kutu ea hau

1. Tšoara palo ea tse hlano
2. Khutlela sebakeng sa pele
3. Etsa sefahleho sa hao ka ho le letona ha u ntse u phutholoha 'me u lumelle mangole a hao hore a oele fatše ka lehlakoreng le letšehali ka ho fetola kutu ea hau
4. Tšoara palo ea tse hlano
5. Pheta ka makhetlo a 10 hape

Ho Matlafatsa Boikoetliso Bakeng sa Hao ea Hao

Boikoetliso bo tebileng:

1. Ikhethang ka li-fours tsohle, matsoho le maoto a u tšehetsang fatše
2. Butle-butle atolosa leoto la hao le letšehali ka morao ho uena
3. Etsa bonnete ba hore mokokotlo oa hau o sala o otlolohile ebile o lekana le fatše
4. Tšoara boemo bona metsotsoana e 5 ho ea ho e 10
5. Khuta hape ka leoto le fapaneng

Leoto le otlolohileng le phahamisa :

1. Thema ka morao
2. Se khumama ka likhato tse 15
3. Tlanya mesifa ea hao ea mpa ho phahamisa maoto fatše ka mohaho o kang oa arc ka holim'a hlooho ea hau
4. Butle-butle (ka mokoloko o tšoanang oa arc) khutlisa maoto / maoto fatše
5. Pheta ka makhetlo a 10 hape
6. Pheta boikoetliso bo ka mpeng ea hau joalokaha lejoe le totobetseng le lehlakoreng le hlahang le hlaha

Lula Ups:

1. Thema ka morao
2. Khutsa mangole ho boemo ba boiketlo
3. Koala menoana ea hau ka hlooho ea hau
4. Koahela hlooho ea hau, mahetleng, ka holimo le ka tlase ho khutlela fatše - ha ho na li-inchitha tse tšeletseng
5. Tšoara boemo bona ka metsotsoana e 5
6. Butle-butle khutlela sebakeng se qalang
7. Pheta ka makhetlo a 10 hape

Joaloka kamehla, bua ka ho qala lenaneo leha e le lefe la ho tsosolosa le ngaka ea hau.

Haeba ntho efe kapa efe e baka bohloko bo boholo, emisa boikoetliso hang-hang. Li ikoetlisa li lokela ho etsoa ka makhetlo a mararo ka letsatsi.

Haeba u e-na le bohloko ba morao kapa sciatica, u ka rua molemo ka ho sebetsa le ngaka ea hao ea 'mele ho phekola boemo ba hau. Setsebi sa hau sa 'mele se ka u bontša hore na ke liketso life tseo u lokelang ho li etsa haeba bohloko ba hao bo le boima ,' me a ka u thusa hore u tsoele pele hantle ka ho ikoetlisa ka morao. Setsebi sa hau sa 'meleng se ka boela sa u bolella seo U lokelang ho se etsa haeba u e-na le bohloko ba morao .

Ho boloka mokokotlo oa hao oa mokokotlo ho bohlokoa ho boloka tsamaiso e tsoileng matsoho. Hlahloba ngaka le PT, mme u qale ka lenaneo le tebileng la boikoetliso bo khutlisetsang litlhoko tsa hau.