Ho sotha ka litekanyo

Li-crunches tse nang le litekanyo - mekhoa ea ho ikoetlisa:

1. Robala ka mokokotlo maoto a hao a le fatše kapa bencheng, mangole a kobehile ka lehlakore la 90 degree.
   
2. Tšoara boima sefubeng, kapa u ka lula u otlolotse matsoho ka holim'a sefuba. Ena ke boemo ba hau ba ho qala.
   
3. Joale tsoa moea butle, qala ho phahamisa mahetla fatše. Mahetla a hao a phahamisa ho tloha fatše ho ea bolelele ba lisenthimithara tse 10 ha mokokotlo oa hau o ka tlase o lula fatše.
   
4. Karolong e kaholimo ea motsamao tiisa mesifa ea hau ea mpeng 'me u tšoare khefu e khuts'oane.
   
5. Ebe u inhale 'me butle-butle u theohele tlaase ho ea boemong ba ho qala.