Ka thuso ea ho ikoetlisa ka mokhoa o fapaneng le o tloaelehileng, o ka etsa esele ea "Brazil". Bakeng sa sena ho na le boikoetliso ba bane ba mantlha ba litaba. Sebelisa boima ba ho ntlafatsa sephetho. Ho ikoetlisa ka letsatsi le letsatsi, mekhoa e meraro ea ho pheta-pheta tsa 10-15.
Maria Vonanin
Borokho bo Jaghile
Sephetho: mesifa ea buttock, bokaholimo ba matheba le tse ling ba matlafatsoa. Molumo oa libido oa eketseha.
Mokhoa oa polao: robala fatše, holisa pelvis, mahetla ha ho hlile ha ho robetse fatše.
Li-squats
Li-squats
Sephetho: mesifa e mene ea seroho e phepe hantle, ho hlahisa mesifa ea litloholo tse phehang melemo ea litsoi: matheka le letheka li matlafatsoa, ho etsa liforomo tse ntle tsa basali.
Mokhoa oa ho bolaoa: Etsa squats.
Maw Maoto o khutlela matsatsing ohle
Maw Maoto o khutlela matsatsing ohle
Sephetho: O koetse mesifa e meholo ea sotock le bokaholimo ba serope.
Mokhoa oa ho bolaoa: Ema ka maoto ohle, ho fapana le ho etsa maoto le maoto a morao.
O hlahile
O hlahile
Sephetho: Mesifa ea mofuta o matlafalitsoe, litumelo tse tsamaisang mesifa ea serope, joalo ka ho kenya letsoho ts'ebetso ea ho haha boima ba mesifa, mamello le matla.
Mokhoa oa ho bolaoa: Nka khetla ka letsohong (qala hantle ka sekala se senyenyane ka li-kilos tse 'maloa). Ho boloka mokokotlo hantle, etsa bonnete ba hore o ka kena mokokotlong o tlase. Maoto a apara ka bophara ba mahetla, molamu o lula 'meleng, o boloka hlooho hantle. Ho pululo, matlo a boreleli a theola mosebetsi o ts'oanang, ha o utloa khatello ea pelo ka morao, squat ho fihlela moo matlo a tšoanang a tšoanang. Tloha ho phefumoloha. Ho matlafatsa le ho potlakisa phello, o ka eketsa hang ka beke koetliso ea Emc ea Emc le ho silila. Ho silafatsa melapo ea motlakase ka tšusumetso ea biolectric ho tla etsa hore liphallelo tse eketsehileng li imoloha haholo.
Nakong ea thupelo e matla, ho khothalletsoa hore ebe e noeloa eseng metsi a bonolo, empa liminerale.
Tabeng ea koetliso ea matla 'meleng, limimina (potasiamo (Magnesium, Magnesium) li hatisitsoe, sena se ka ba le kotsi ea mafu a pelo. Ho tlatsa teka-tekano ea liminerale 'meleng, ho khothalletsoa nakong ea koetliso kapa hang kamora ho noa metsi a liminerale. Khetho ea metsi a joalo e kholo, empa e ntse e lakatseha ho qala ho buisana le ngaka hore e be le liminerale tse fapaneng. Sena se hlokahala haholo ho nahanela batho ka ho se atlehe ha renal le maloetse a mang ao ngaka a a bontšang. Ka koetliso e matla, metsi a lokela ho ba a hlophisitsoe haholo. Ka ho teba ka tsela e leka-lekaneng, ho khothalletsoa ho noa metsi a liminerale ka litaba tse tlase tsa liminerale.