mochine oa khatiso oa Mafora karolong e ka tlase

Mochini oa khatiso oa Fora o ka lehlakoreng le ka tlase ke mokhoa oa boikoetliso:

1. Khetha boima bo batloang, hokela thapo moheleng oa thapo. Robala bencheng u shebile holimo, u tšoare letsoho.
2. Tšoara lipheletsong tsa mohele e le hore liatla li shebane (ho se nke lehlakore)
3. Koba litsoeng ka lehlakoreng le letona, 'me karolo e' ngoe ea letsoho ho tloha lehetleng ho ea setsoeng e shebile ho torso. Keletso: u se ke ua beha litsoeng 'me u netefatse hore mahetla a ne a supa siling, le forearm - thapo e kaholimo ho hlooho ea hae. Sena e tla ba boemo ba hau ba pele.
4. Ka exhale, otlolla matsoho a hau ho ea pele le holimo ho fihlela a lekana hohle fatše. Karolo e 'ngoe ea letsoho ho tloha lehetleng ho ea setsoeng le litsoeng li lokela ho lula li eme, motsamao ke letsoho la pele feela. Qetellong ea motsamao khefutsa, o sotha li-triceps.
5. Ho hula moea butle butle ho khutlisa matsoho ho qala boemo.
6. Tlatsa palo e hlokehang ea ho pheta-pheta.

Liphetoho: o ka etsa boikoetliso bona o sebelisa lihlopha tsa ho hanyetsa kapa thapo ea block e tlase.