Mesifa ena e lutse thekeng, joalo ka mofuta oa corset, mme e ts'ehetsa lebota la mpa. Ntle le moo, mesifa e tebileng ea mpeng e tsitsisa le ho kokobetsa mokokotlo nakong ea boikoetliso.
Mokhoa oa ho ba khutlisetsa bophelong
U lokela ho tsepamisa maikutlo holima boitlhakiso bo molemo haholo mesifa e tebileng ea mpa. Ha u ikoetlisa, u se ke oa lebala ho hula ka mpeng, sena se eketsa matla a tšusumetso mesifeng.
Boikoetliso ba 2 bakeng sa mpa e sephara
Ho koba le ho otloloha ha se tsela e molemohali ea ho li matlafatsa. Leka mekhoa ena e 'meli ea boikoetliso.
Squat le dumbbells
Nka dumbbell e boima letsohong la hao, koba pele 'me u lule fatše hanyenyane, boloka mokokotlo oa hao o otlolohile. Boemong ba ho qala, dumbbell e lokela ho ba lipakeng tsa mangole. Hona joale phefumoloha ka nko ea hau 'me u phunyeletse ka lehare la hao ho phahamisa letsoho. Inhale le ho etsa motsamao o bohale o shebileng morao ka noka ea hau e le hore dumbbell e oele hape maemong a mangole. Etsa lihlopha tse 4-8, metsotsoana e 40-60 ka 'ngoe.
Phahamisa mangole
Tsamaea ka maoto a mane ka mangole le liatla fatše. Tšoara mpa le mahetla 'me u phahamise mangole ka bophara ba cm 5 ho tloha fatše. Leka ho ts'oara boemo bona halelele kamoo ho ka khonehang. Pheta boikoetliso makhetlo a 4-5.