Boikoetliso
Hlooho ea Rotation:
Re eme ka maoto a otlolohileng.
Maoto a aparetseng mahetla.
Matsoho ka 'mele.
Re etsa lihlooho tsa ho potoloha ka lehlakoreng le letšehali le ka lehlakoreng le letona.
Pheta makhetlo a 20.
Potoloha ka matsoho:
Re boloka boemo, matsoho a phahamiselitsoe sebakeng se phahameng sa mahetla.
Ho potoloha ka matsoho a mabeli ka nako e le 'ngoe.
Maro a 20 a tlang pele ho feta makhetlo a 20 a fetileng.
Ho phahamisa setulo:
Matsoho ka pel'a ka.
Spin e boreleli, lebella pele.
Phahamisetsa leoto la hao setulong, nakong fulule, ho phomola serethe.
Theoha ka lehlakoreng le leng.
Inhale ha o phahamisa, ho putlama ha ho felisoa ha motho e mong.
Pheta makhetlo a 30.
Boikoetliso ho boralitaba
Swing The Mochine, e lutse holim'a hemisphere:
Maballo a ea hemisphere.
Maoto a roetse masomong le ho sesa ha mochine.
3 Ho atamela makhetlo a 15.
Mochine oa khatiso o nang le maoto a pohitsoeng ka lehlakoreng la likhato tsa 90:
Ho khutlela mokokotlong oa hau.
Maoto a ntse a khumama ka sekhahla sa likhato tsa 90.
Hloella setopo maotong, matsoho a ka morao ho hlooho.
3 Ho atamela makhetlo a 15.
Ho roka khatiso ka maoto a otlolohileng:
Re boloka boemo.
Re phahamisa maoto a otlolohileng 'me re ba tšele.
Re phahamisetsa 'mele maotong, re otlolla mekhoa e meng ka matsoho a nepahetseng le a leqele.
3 Ho atamela makhetlo a 15.
Boikoetliso ba likokoanyana
Li-squats tse ka pele ka dumbbell:
Limithara tse halofo ea maoto ebile li lla ka sekhahla sa likhato tse 20.
Theola dumbbell sefubeng.
Phefumolohong eo re e etsang literateng, mangole a lebisoa ho li-askintsi tsa dicks.
O ile a lula a tšoana le pelvis ka fatshe.
Ho nyolohela ho nyoloha ka holimo.
3 e atamela makhetlo a 20.
Squat e nang le maemo a mangata a emisang:
Maoto a hulang mahetla a pharaletseng.
Leoto la maoto.
Dumbbell ha e-sotha pakeng tsa maoto.
Phefumolohong theoha.
Boemong ba ho putlama, re khutlela boemong bo qalang.
Ka ho fetisisa ntlheng e holimo, siea mangole a hau a bonolo.
3 e atamela makhetlo a 20.
Li-fantis ka li-dumbbells ka letsoho:
Matsoho a nang le dumbbells ka 'mele.
Ha lengole le ka pele le oela ka sekhahla sa likhato tse 90.
Lengole le holim 'a serethe, mojaro oohle o fetisetsoa serethe.
3 Ho atamela makhetlo a 15.
Bulgaria Buntge:
Lengole la leoto la tšehetso le kgutswa ka tsela e nepahetseng.
Leoto le hlephileng le iqapetsoe setulong ka morao.
O ile a lula a hatella serethe sa leoto la tšehetso.
3 Ho tla etsahala ka makhetlo a 10.
Matsoho le ho ikoetlisa ka sefuba
Fa letsoho le likela morao, le eme mothating le dumbbell:
Ke oela ka setulong se nang le setulong se haufi ho uena, ka lehlakoreng le leng.
Mangole o-kck.
Supa setša hore le uena ka boeena holimo, letsoho le tiisitsoe 'meleng.
Etsa khefu ea bobeli ntlheng e kaholimo ebe u theola letsoho la hau lapeng.
3 e atamela makhetlo a 20.
Ho hatella ho tsoa mangoleng:
Re beela mangole a hau.
Matsoho fatše tlasa mahetla.
Re etsa li-puropups, li-lelbows tse hatisitsoeng 'meleng.
3 Ho tla etsahala ka makhetlo a 10.
Li-puship tse mpe:
Re beha matsoho a hau setulong ka mor'a moo, menoana e shebana.
Re hatelloa re tsoa setulong se ka har'a semisi.
Mekhoa e 2 ea makhetlo a 10.
[Li-hatch ka ho emisa ho robetse mangole:
Ho nka boemo ba mapolanka.
Fokotsa mangole fatše, 'me maoto a tšela li-ankle kapa maotong.
Re hlophisa matsoho a hau ka bophara ba mahetla, a etsa li-puropus.
3 e atamela makhetlo a 20.
Boikoetliso ho mesifa mesifa
Planck on the hemisphere:
Re ile ra beha li-elbows tlasa mahetla a hema, ema ka nako e telele ea bareng.
Hitch
Re bulela 'mino o lerata' me re etsa ka bophahamo ba metsotso e mehlano. O ka itahlela ka ropo.