Li-pushups tsa plyometric

Plyometric push-UPS - mekhoa ea ho ikoetlisa:

1. Robala fatše u shebile fatše, matsoho a bophara ba lehetla a arohane.
   
2. Ema, o tšoere boima ba 'mele matsohong le maotong. Ka ho etsa motsamao ona, 'mele o lula o otlolohile. Litseko li lokela ho holisoa ka botlalo. Ona e tla ba sebaka sa hau sa ho qala.
   
3. 'Mele o tlase ho ea mokatong ka ho koba litsoeng.
   
4. Boemong bo ka tlase otlolla lilotho tsa hao, o sutumetsa hole le fatše. Leka ho sututsa matsoho a hau fatše.
   
5. Khutlela boemong ba ho qala 'me u phete boikoetliso.
   
6. Ho eketsa bothata leka boikoetliso, ho opa liatla moeeng.