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Ho futhumala pele u ikoetlisa

Motho e mong le e mong o hloka ho futhumala, ntle le mokhelo. Mofuthu o tloaelehileng o lokela ho ba pele o ikoetlisa, ho kenyeletsoa le ho ikoetlisa.

Mothati oa 1. Ho futhumala ha mmele ka kakaretso

Qalong ea koetliso, ho hlokahala hore o fe 'mele oohle mojaro o monyane ka sebopeho ho matha habonolo kapa ho tsamaya ha ho matha ho le thata. U ka palama baesekele hape. Ho ipapisitse le sebopeho sa hau sa 'mele, mohato ona oa ho futhumala o lokela ho nka metsotso e 5-10, le ho palama baesekele bonyane metsotso e 15-20. Ha matla a tlase a le tlase, o hloka ho tsamaea halelele ho feta. Nakong ena, mesifa e tla futhumala hanyane hore e se ke ea ba imamella nakong ea bobeli ea mofuthu, mme pelo le matšoafo le tsona li tla kena ts'ebetsong ea ts'ebetso.

Mothati oa 2. Matšoao a otlolohileng

Karolo e tlamang ea ho futhumatsa, e etselitsoeng ho etsa hore mesifa ea rona e tiee le ho phahamisa mocheso oa bona.

Ha u ikoetlisa, u lokela ho latela molao-motheo oa motheo - rea futhumala, ho qala ka maoto le qetello ka hlooho. Sena se etsoa haholoholo hore o seke oa lebala mesifa e le 'ngoe' me butle-butle oa nyoloha ho ea otlolla lenonyeletso le leng le le leng la mmele oa hau.

Haeba karolo ea aerobic ea mofuthu e ne e sa etsoa pele ho ho otlolla, ke hore, o ne o ke ke oa matha kapa bonyane oa tsamaea, joale ho molemo ho qala mofuthu ho tloha hloohong.

Lingoloa tse ling tse ka bang molemo ho uena:
1. U lokela ho matha halelele hakae
2. Nako e tsamaeang ke eng
3. Mokhoa oa ho phomola kamora koetliso
4. Ho ikoetlisa ka leoto

Mokhoa oa motheo oa ho ikoetlisa:

Litšiea, li nanabela ka matsoho fatše... Tabeng ena, maoto ha a lokela ho khumama mangoleng, 'me ka matsoho a hau o lokela ho loanela ho fihlela bonyane lieta. Ho na le mekhoa e mengata ea ho ikoetlisa. Inama feela 'me u nanabele mobu. Inama 'me u leke ho theola matsoho a hau tlase kamoo ho ka khonehang ka li-jerks tse nyane. Kapa u ka ts'oara karolo ea maoto eo u e fihlang ka matsoho ebe u tšoarella sebakeng sena metsotsoana e seng mekae.

Mafahla... Re hula twin e otlolohileng le lehlakoreng. Ha ho na taba hore na u lula fatše hakae, ha feela maoto a hao a otlolohile.

Potoloho ea mangole... Re beha matsoho mangoleng 'me re qala ho potoloha ka nako e le' ngoe ka lehlakoreng le leng.

Potoloho ea maoto... Re beha leoto le le leng monoaneng ebe re qala ho etsa metsamao e chitja ka leoto la leoto lena.

Ho potoloha ke sefuba... Ha o etsa boikoetliso, ho hlokahala hore o loanele hore mahetla a lule a le teng, 'me ke noka feela e potolohang ka molumo o moholo ka ho fetisisa.

Potoloho ea 'mele... Ketsahalong ena, ho fapana le moo, ho hlokahala hore noka e lule e le teng, 'me ke torso feela e potolohang.

Potoloho ea matsoho... Sena sohle se latela monahano oa hau. U ka potoloha matsoho ka nako e le 'ngoe, ka lehlakoreng le leng, kapa u sotha mahetla, u otlollela matsoho mahlakoreng.

Ho qeta boikoetliso ho potamisa kapa ho sekamisa hlooho.

Ntle le boikoetliso bona, ho na le tse ling tse makholo, empa, ka kakaretso, li otlolla mesifa e tšoanang.

Mothati oa 3. Ho ikoetlisa

Haeba boikoetliso ba hau bo ts'episa ho ba matla le ho ipapisa haholo le ho matha, ka sebele o lokela ho phethela sete ea boikoetliso.

Ho etsa sena, re khetha sebaka se bataletseng, bolelele ba limithara tse 20 ho isa ho tse 30, ebe re etsa boikoetliso bo latelang:

Leseli le a tlola... Ho etsa sena, menoaneng ea maoto, etsa marotholi a bobebe, o sutumetse pele. Eseng holimo.

Ho matha ka litepisi tse lehlakoreng... Motho e mong le e mong oa tseba ho etsa boikoetliso bona sekolong.

Ho matha ka ho phahamisa letheka le phahameng... U se ke ua lebala ho otlolla 'mele ha u ikoetlisa,' me u phahamise mangole ka hohle kamoo ho ka khonehang.

Shin-overlap e mathang... Ha lirethe tsa hau li otla serethe sa hau ha u ntse u tsamaea.

Phahameng bounces... Re leka ho ikitlaetsa holimo ho feta pele.

Kamora ho phethela boikoetliso bohle ba ho matha, re potlakisa sebaka se ts'oanang mme o ka qala boikoetliso bo boholo.

Hangata, mofuthu o joalo o nka metsotso e 20-25, ke hore, kamora ho futhumala, 'mele o tla qala ho chesa mafura nakong ea boikoetliso, hobane o sebelisitse lik'habohaedreite ho futhumatsa' mele.

Bohlokoa! Haeba efe kapa efe ea boikoetliso e baka bohloko, e kenye ka thoko ho mofuthu. Hape, u se ke ua lebala hore ho bata ho feta, ho hlokahala hore o otlolle mesifa ea hau nako e telele le ka botlalo. Mariha, ho futhumala ho ka nka metsotso e 40.

Ho ntlafatsa sephetho sa hau ka ho matha sebaka se mahareng le se selelele, o hloka ho tseba metheo ea ho matha, joalo ka phefumoloho e nepahetseng, mahlale, ho futhumatsa, bokhoni ba ho etsa eyeliner e nepahetseng bakeng sa letsatsi la tlholisano, etsa matla a nepahetseng sebetsa bakeng sa ho matha le tse ling. Ka hona, ke khothaletsa hore u itloaelletse lithupelo tse ikhethileng tsa video lihloohong tsena le tse ling tse tsoang ho mongoli oa sebaka sa scfoton.ru, moo u leng teng hona joale. Bakeng sa babali ba sebaka sena sa marang-rang, lithuto tsa video li lokolohile ka botlalo. Ho li fumana, ingolisa feela ho tsebiso ea litaba, 'me metsotsoana e seng mekae u tla fumana thuto ea pele letotong la metheo ea ho hema hantle ha u ntse u matha. Ingolise ho ithuta mona: Lithuto tsa video tse mathang ... Lithuto tsena li se li thusitse batho ba likete mme li tla u thusa le uena.

Shebella video: Ntate Li Busetse (E Se Eka 2025).

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