Nakong ea hoetla, e 'ngoe ea mesebetsi ea mantlha ke ho ts'ehetsa ho itšireletsa, e leng boikoetliso ba bona bo tla u tšehetsa nakong ea hoetla ea mariha. Re tla bua ka mesebetsi e atlehileng haholo.
Khetho ea ho ikoetlisa ho eketsa boitšisinyo
Ho ikoetlisa ho bohlokoa ho etsa lapeng hoseng kapa mantsiboea ha u se na lintho tsa bohlokoa ebile ha ho na motho ea tla u sitisa.
#one.
Re tšela matsoho a hao ka morao hloohong, re etse likopo tsa hlooho ka litsela tse fapaneng, ha u sa khone ho phefumoloha 'me re leke ho ba etsa butle. Ka mor'a moo re lata sefubeng sa hao 'me re fetotse matlo a ho putlama. Re pheta koetliso efe kapa efe ea 2-6.
# 2.
Re tla hloka setulo, haholo-holo ka mokokotlo oa morao. Lula fatše 'me u boloke mokokotlo oa hao hantle, o behe mangole. Maoto a tiisitsoe ka tlase. Ho lula setulong, ho leka ho fumana menoana ea matsoho ho menoana maotong. Re otlolla ntlafatso, khutla butle butle moeeng. Haeba u na le maikutlo a bohloko ka morao, phomola 'me u phete ho ikoetlisa butle butle butle.
Ka mor'a moo, re tsoha ka morao ho setulo ebe re e boloka ka matsoho a hau. Ka mokokotlo o bobebe, re etsa mabalanyane butle, ha re palama lisokisi, pheta makhetlo a 7.
# 3.
Ho tsamaea ka mokokotlong oa hau, ho hulela matsoho a hau 'meleng, a khumama maoto ka mangole. Ha e senye maoto, leka ho fihlela mangole fats'e, a li aba ka litsela tse fapaneng. Lokisa boemong bona ka metsotsoana e 10, ebe butle butle bo khutlela boemong ba eona ba pele. Re boetse re pheta makhetlo a 7.
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Yoga bakeng sa itširello ea hau
Joalo ka boikoetliso ba khale, Yoga o khona ho theha mehlolo ea 'nete - o matlafala eseng ba koetlisitse litsebi, ntho ea mantlha, ke ntho ea bohlokoa Ho amohela tumello ea ngaka ea hau ea ho ea teng haeba u na le mathata ka lesapo la mokokotlo kapa manonyeletso.
Tadarana
Re ema ka kotloloho, ha re ntse re boloka khatiso le li-buttocks ka ho iphetetsa. Matsoho a otlolohile 'meleng. Re hema ka botebo ebile ke lieha, re hlolla mesifa ebe re exoa butle butle, butle-butle. Re pheta makhetlo a leshome.
Sesole sa sehatse
Ho ema ka ho khutlela morao, phahamisa matsoho le ho otloloha hanyane. Re phefumoloha makhetlo a mane le ho phumula, khutlela boemong ba eona ba pele. Re pheta makhetlo a supileng.
Utanasana
Ho ema o otlolohile, butle-butle o ka hlakola phatla ea hau mangoleng kamoo ho ka khonehang. Ha ho na maoto ka tsela efe kapa efe. Haeba e fetoha ho fihlela matsoho a hau fatše, beha matsoho ka morao ho lirethe. Ho kenya boemong bo joalo ho inhalations e 'ne ho inhalations le ho khutlela boemong ba eona ba pele.