Koetliso ea 1 "Palming".
Pele u qala ho etsa li-exercises tse khethehileng, u lokela ho lokisa mahlo a hao, hobane mosebetsing ofe kapa ofe o hloka ho futhumala. Tabeng ena, ho futhumatsa ho tla ba mokhoa oa ho phomola leihlo la mahlo. Boikoetliso bona bo bitsoa palmming.
E fetoletsoe ho tsoa ho Senyesemane, "palm" e bolela palema. Ka hona, lithupelo li etsoa ka mokhoa o nepahetseng ho sebelisoa likarolo tsena tsa matsoho.
Koahela mahlo a hao ka liatla tsa hao hore setsi sa bona se be boemong ba mahlo. Beha menoana ea hau ha u ikutloa u phutholohile. Molao-motheo ke ho thibela leseli leha e le lefe ho kena mahlong. Ha ho hlokahale ho beha khatello mahlong a hau, feela u li koahele. Koala mahlo a hao 'me u behe matsoho holim'a sebaka se itseng. Hopola ntho e monate ho uena, kahoo u tla phutholoha ka ho feletseng 'me u tlose tsitsipano.
U se ke ua leka ho qobella mahlo a hao hore a phomole, e ke ke ea sebetsa. Ka boithatelo, mesifa ea mahlo e tla phutholoha hang ha u khelosoa sepheo sena 'me u le kae-kae hole mehopolong ea hau. Mofuthu o fokolang o lokela ho tsoa liatleng, o futhumatsa mahlo. Lula sebakeng sena metsotso e seng mekae. Joale, butle-butle, butle-butle u bula liatla tsa hao ebe mahlo a hao, a khutlela maboneng a tloaelehileng. Boikoetliso bona bo ka sebelisoa ho phekola ponelo-pele le ho e thibela.
Exercise 2 "Ngola ka nko ea hau."
"Re ngola ka linko tsa rona." Lula fatše 'me u nahane hore nko ea hau ke pentšele kapa pene. Haeba ho le thata haholo ho sheba ntlha ea nko ea hau, joale nahana feela hore nko ea hau ha e khutšoanyane hakaalo, empa e batla e tšoana le pointer, 'me pentšele e khomaretsoe qetellong ea eona. Mahlo ha aa lokela ho hatelloa. Tsamaisa hlooho le molala ho ngola lentswe moyeng. U ka taka. Ho bohlokoa hore mahlo a hau a se ke a tlosa mahlo a hau moleng oa boinahanelo o ntseng o etsoa. Etsa boikoetliso bona ka metsotso e 10-15.
Exercise 3 "Ka menoana ea hau."
Beha menoana ea hau boemong ba mahlo. Li hasane hanyenyane 'me u leke ho hlahloba lintho tsohle tse u pota-potileng ka menoana ea hau. Butle-butle retelletsa hlooho ea hau mahlakoreng ntle le ho tsamaisa menoana ea hau. Ha ua lokela ho ela hloko menoana ea hau, sheba feela seo u ka se bonang ka eona. Haeba u etsa boikoetliso ka nepo, ho ka 'na ha bonahala eka ka mor'a makhetlo a mashome a mararo matsoho a hau a ntse a tsamaea. Sena se tla bolela hore boikoetliso bo etsoa ka nepo.
Boikoetliso ba 4 "Ha re hokahanya lioache."
Sebelisa li-dial tse peli: oache ea letsoho le oache ea leboteng. Koahela leihlo le le leng ka letsoho la hao, sheba oache ea lebota, tsepamisa maikutlo ho palo e le 'ngoe. E shebe motsotso o le mong, ebe u sheba oache ea letsoho 'me u shebe ea pele. Kahoo, ka tsela e fapaneng sutumelletsa mahlo a hau ho linomoro tsohle, u phefumolohe ka botebo le exhale e tebileng nakong ea boikoetliso. Ebe u pheta se tšoanang ka leihlo le leng. Bakeng sa phello e ntle ka ho fetisisa, u ka sebelisa oache ea alamo e le ntho e bohareng, u e beha sebakeng se tloaelehileng pakeng tsa hao le oache ea lebota. Ho eletsoa hore sebaka sa oache ea lebota e be bonyane limithara tse 1.
Bakeng sa pono e ntle, ja lihoete, sebete sa nama ea khomo kapa sebete sa cod, liprotheine le litlama tse ncha hangata. Mme hopola, leha o sena mathata a mahlo, ha se mohopolo o mobe ho etsa boikwetliso ba ho a thibela.
Setsing sa bongaka sa Prima Medica, u ka buisana le lingaka tsa mahlo tse nang le boiphihlelo tse tla khothaletsa sete ea boikoetliso ka bomong ho ela hloko litšobotsi tsa pono ea hau.