Litekanyo tsa phallo

Jerk litekanyo - mekhoa ea ho ikoetlisa:

1. Ema o otlolohile ka maoto a pharaletseng ho feta mola oa mahetla. Nka li-dumbbells matsohong. Matsoho a lokela ho phutholoha.
2. Tlisa litekanyo tsa maoto, ho fana ka matsapa a phahameng le ho ferekanya ntle le ho koba litsoe, li phahamise holim'a hlooho ea hau.
3. Bea matsoho fatshe mme o ba kobise nka boima ba maoto.
4. Pheta boikoetliso.