A re ke re hlahlobe boikoetliso bo bonolo ba mpeng boo o ka bo etsang lapeng ntle le lintho tse khethehileng kapa lisebelisoa. Hopola hore boikoetliso bona bo etselitsoe ho u thusa ho matlafatsa mesifa ea hau, eseng ho e pompa ka botsebi.
Koetliso ea 1: Plank
Ho 'mete kapa fatše feela, ema ka matsoho le maoto a otlolohileng joalo ka ha ho bonts'itsoe setšoantšong, otlolla mokokotlo oa hau. Tšoara hlooho 'me u tiise mesifa ea mpa le ea maoto. U ka lula maemong ana feela metsotsoana e 30 mme mesifa ea hau eohle e tla sebetsa, empa ho matlafatsa ts'ebetso, re khothaletsa ho eketsa ho fetoha ha leoto, joalo ka ha ho bonts'itsoe setšoantšong. Tlolela lengole la hao sefubeng, ha u ntse u hopola ho boloka mokokotlo oa hao o otlolohile. Phefumoloha. Ho lekane ho etsa boikoetliso bona makhetlo a 20 ho ikutloa u sebetsa hantle mesifa. Ha nako e ntse e ea, ho tla khonahala ho eketsa palo ea mekhoa ho 2-4.
Koetliso ea bobeli: ho phahamisa le ho theola maoto
Thetsa ka mokokotlo ebe u otlolla matsoho ka mor'a hlooho ea hau. Fumana phomolo ea palema 'me u itšetlehe ka eona. Haeba ho se na ts'ehetso, otlolla matsoho ka 'mele oa hau. Tobetsa mokokotlo oa hau o tlase fatše 'me u phahamise maoto joalo ka ha ho bonts'itsoe setšoantšong. Ha u ntse u tsoa, re theola maoto, ha re ntse re hema, rea a phahamisa. U hloka ho theola maoto a hau bohareng ba sebaka ho ea fatše, ke hore, eseng ka botlalo. Mokokotlo o ka tlase o lokela ho petetsoa boemong bofe kapa bofe ba maoto. Haeba u thatafalloa ho boloka maoto a otlolohile, a ka khumama mangoleng. Etsa boikoetliso makhetlo a 20. Ha nako e ntse e ea, ho tla khonahala ho eketsa palo ea mekhoa ho 2-4.
Koetliso ea 3: sesa mochini oa khatiso
Robala ka mokokotlong, beha maoto setulong kapa sofeng, tobetsa mokokotlo ka tlase fatše, u behe matsoho ka morao hloohong, u kokotse mahlakore. Phahamisa 'mele o kaholimo, o sefa mesifa ea mpeng ebe o re theolela fatše butle, empa eseng ka botlalo. Ntle le ho phomola re nyolohela holimo hape. Ho phahamisa 'mele ka pululo, ho theola moea o kenang. Ho pheta-pheta - makhetlo a 20. Ha nako e ntse e ea, ho tla khonahala ho eketsa palo ea mekhoa ho 2-4.
Ntle le lits'ebetso tse tharo tse thathamisitsoeng ka mpeng, o ka etsa liteko tsa mesifa ea mpa ea oblique.
Koetliso ea 4: theola maoto a hau mahlakoreng
Thetsa ka mokokotlo. Ho robala ka mokokotlong le maoto hammoho. Matsoho ho mahlakore, liatla fatše. Nakong ea boikoetliso, mahetla a mahetla a lula a hatelletse fatše.
Phahamisa maoto a hao ka lehlakoreng le letona 'me u theole maoto a hao ka tsela e' ngoe ho ea lehlakoreng le letšehali le le letona, ho boloka boemo ba pele ba maoto le ho a tšoara.
O ka thatafatsa boikoetliso bona ka ho notlela bolo ea moriana lipakeng tsa lirope tsa hao, kapa o otlolle maoto a hao ka ho otloloha. Ho pheta-pheta - makhetlo a 20. Ha nako e ntse e ea, ho tla khonahala ho eketsa palo ea mekhoa ho 2-4.
Koetliso ea bohlano: ho kobeha ka litekanyo
Boikoetliso bona bo tsamaisa mesifa ea oblique ea kutu, e bitsoang ho kobeha ho eme le litekanyo bakeng sa mesifa ea oblique ea kutu. Boikoetliso bona bo etsa hore letheka le be lesesaane mme le be bobebe. Nka li-dumbbells matsohong a hau, kapa ntho efe kapa efe e boima 'me u qale ho etsa metsamao ea oblique mahlakoreng. Etsa reps 20 ka lehlakoreng le leng le chelete e lekanang ka lehlakoreng le leng. Ha nako e ntse e ea, ho tla khonahala ho eketsa palo ea mekhoa ho 2-4.