- Sehlopha sa mesifa: Manamane
- Mofuta oa boikoetliso: Ho itšehla thajana
- Mofuta oa boikoetliso: Matla
- Lisebelisoa: Li-dumbbells
- Boemo ba bothata: Bohareng
Tonki e phahama ka lithutsoana ha e eme - mokhoa oa boikoetliso:
- E-ba otlolohile, u tšoere li-dumbbells. Kenya likausi ho tšehetso ea lehong e tšoarellang le e tšoarellang (bolelele ba 5-8 cm) e le hore lirethe tsa hau li ka ama fatše, joalo ka ha ho bonts'itsoe setšoantšong. Sena e tla ba boemo ba hau ba pele.
- Likausi li tlameha ho lebisoa pele (bakeng sa mojaro o lekanang likarolong tsohle tsa mesifa ea namane), hanyane ka hare (ho mojaro ka lehlakoreng le kantle) kapa hanyane lehlakoreng (molemong oa ho kenya karolo e ka hare). Ka exhale, ho phahamisa lirethe tsa hau fatše, ho phahamisa menoana ea hae. Tšoara boemo bona metsotsoana e 1-2.
- Ha u hula moea o khutlelang sebakeng sa ho qala, u theola lirethe fatše.
- Tlatsa palo e hlokehang ea ho pheta-pheta.
Keletso: ha o ntse o fumana boiphihlelo le matla, sebelisa marapo ho thibela tšenyo ea letsoho le ho thibela sebono se thella letsohong la ka.
boikoetliso ba leoto ba namane bo ikoetlisa ka li-dumbbells
- Sehlopha sa mesifa: Manamane
- Mofuta oa boikoetliso: Ho itšehla thajana
- Mofuta oa boikoetliso: Matla
- Lisebelisoa: Li-dumbbells
- Boemo ba bothata: Bohareng