Ikoetlise "hantle" maemong a ho lula

Ikoetlise "hoseng hantle" u lutse - mekhoa ea boikoetliso:

1. Kenya benche kahara sethala sa motlakase. Fetola bophahamo bo batloang ba liluloana. Eba tlasa molala, oe beha mahetleng a hae. Tšoaea mahetla 'me u atolose likhahla tsa hau pele
2. Tlosa molala ho li-racks, nka mohato o khutle o bolile morao morao ka tlase. Hlooho e lokela ho phahamisoa. Tlosa pelvis morao, u sutumetsa mokokotlo le mahetla, tlase bencheng. Sena e tla ba boemo ba hau ba pele.
3. Tlohela pele kamoo u ka khonang, joalokaha ho bontšitsoe setšoantšong. Molala o lokela ho lula o tsitsitse mahetleng.
4. Tšoara boemo bona, ebe o otloloha, o khutlisetsa 'mele sebakeng sa ho qala.