Cellulite ke Eng, Hobaneng e Etsahala? Lijo tsa Cellulite le Boikoetliso ba Cellulite

cellulite ke eng? e tsejoang ka bongaka e le hydrolipodystrophy cellulite; Ke ponahalo ea lekhapetla la lamunu karolong e ka holimo ea letlalo ka lebaka la ho hatelloa ha lesela la adipose karolong e ka tlaase ea letlalo pakeng tsa lisele tse kopanyang. Cellulite, e sa amaneng le boima ba 'mele, e bonoa lethekeng la basali, letheka, ka morao ho manamane le libaka tse ka holimo tsa maoto. Ho na le lintlha tse ngata tse amang sebopeho sa cellulite:

• lintlha tsa lefutso
• lintlha tsa li-hormone
• Khaello ea phepo e nepahetseng
• Lisakerete le joala
• Bothata ba ho ema
• ho se etse lipapali

Cellulite ke eng?

Cellulite ke letlalo le nang le dimple le atisang ho bonoa haufi le lirope. E etsahala ha mafura a bokellana tlas'a letlalo. Lefu lena le nang le mafura le sututsa lesela le kopanyang la letlalo, le etsa hore le bonahale le le lerootho. Liphuputso li bontša hore 80-90% ea basali ba na le bothata bona ka mor'a ho kena bohlankaneng. Ha e tloaelehe ho hlokomeloa ho banna ka lebaka la kabo e fapaneng ea mesifa le mafura 'meleng ea bona.

Cellulite e bakoa ke eng?

Sebaka sa serope ka tlhaho se na le lisele tse ngata tsa adipose 'me se lumella cellulite ho hōla habonolo. Lisosa tsa cellulite sebakeng sena (kapa sebakeng leha e le sefe) ke tse latelang:

• Lilemo tsa motho
• Maemo a estrogen 'meleng
• Histori ea lelapa ea cellulite
• Ho nona boima ba 'mele
• tahlehelo ea collagen
• ho fokola ha epidermis

Mokhoa oa ho tlosa cellulite?

• Robala

Nakong ea boroko, lintho tse chefo li ntšoa 'meleng ebe metabolism e khutlela ho tloaelehileng. Ho hlobaelae khothalletsa ho thehoa ha cellulite. 

• khatello ea kelello

khatello ea kelelloe baka tlhahiso ea insulin 'meleng. Sena se lebisa ho bokelletsoeng ha mafura le tsoekere 'meleng.

• Ho silila

Ho silila ka borashe kapa liatlana bonyane metsotso e mehlano ka letsatsi. Kahoo, o potlakisa ho potoloha ha mali le ho netefatsa ho tlosoa ha lisele tse mafura. U lokela ho qala ho silila ka ho sisinyeha butle pele. Ho silila ka metsi a batang le ho silila ka sauna le hona ho sebetsa ka kutloisiso ena.

• tlhokomelo ea boima

Ho lahleheloa ke boima ba 'mele ka linako tse ling ho baka tahlehelo ea elasticity letlalong. Boemo bona bo senya sebopeho sa letlalo mme bo lokisa mobu bakeng sa ho thehoa ha cellulite. Hlokomela ho boloka boima ba hau ba hona joale. 

• Tšebeliso e sa reroang ea lithethefatsi

Haholo-holo lithethefatsi tsa diuretic li potlakisa ho thehoa ha cellulite, kaha li senya ho leka-lekana ha letsoai la metsi 'meleng. U se ke ua sebelisa meriana ntle le ho buisana le ngaka ea hau. 

• Nako ea ho chaba letsatsi

Ho pepesehela letsatsi ho feteletseng ho baka botsofali ba letlalo le ho fokotsa khanyetso ea lona. U se ke ua chesoa ke letsatsi mocheso pakeng tsa 12:00 - 16:00 'me kamehla sebelisa setlolo se sireletsang letsatsi ha u tsoa letsatsing.

• ho fokotseha ha phallo ea mali

Ho fokotseha ha phallo ea mali ho baka sebopeho sa cellulite. Molemong oa sena:

• U se ke ua lula u roala lieta tse phahameng.
• U se ke ua apara liaparo tse u tiisang.
• U se ke ua khoehlisa.
• Rarolla bothata ba ho pipitlelana.

Tšebeliso ea oli ea bohlokoa

Lihlahisoa tse sebetsang ka ho fetisisa tsa oli ho thibela cellulite ke oli ea morara, lamunu le oli ea lemone. Ho silila ka tsela e chitja ho ea likarolong tse ka holimo tsa 'mele hang ka beke. Kenya feela marotholi a 1 kapa a 2 kaha a tsepamisitsoe haholo. U se ke ua sebetsa libakeng tse bonolo tse kang matsoele le molala. 

• Tšebeliso e lekaneng ea metsi

Sena; E atleha ho tlosa lintho tse chefo 'meleng. Ka nako e ts'oanang, e hloekisa lisele tsena ka ho fokotsa letsoai liseleng tsa cellulite. Noa bonyane lilithara tse 2 tsa metsi ka letsatsi ho etsa hore letlalo le shebahale le phetse hantle le le letle le ho thibela sebopeho sa cellulite. 

• dula hole le letsoai

Lijo tse letsoai li baka ho boloka metsi ka har'a lisele.

• Ja lijo tse nepahetseng le tse phetseng hantle

Ho thibela cellulite, o tlameha ho boloka boima ba hau mme o je hantle. Molemong oa sena:

• Qoba lijo tse potlakileng le lijo tse nang le lik'halori tse ngata.
• Khetha mafura a phetseng hantle ka ho fokotsa tšebeliso ea mafura.
• Ho ja litholoana le meroho ho atleha ho tlosa litšila tse chefo liseleng.
• Qoba ho tsuba le ho noa joala. Joala bo bokellana maling, bo fetoha mafura.
• U se ke ua ja seneke pakeng tsa lijo.
• Qoba lino tse nang le carbonate.
• U se ke ua ja chokolete, linate, libanana, mafura, linoko le lijo tse nang le linoko.

lipapali

Haeba u batla ho loantša cellulite, u lokela ho etsa lipapali. U ka tsamaea kamehla letsatsi le leng le le leng. Lipapali tse atlehang ka ho fetisisa khahlanong le cellulite; ke lipapali tse tla potlakisa phallo ea mali joalo ka ho tsamaea, ho sesa, li-gymnastics.

• Litlolo tsa anticellulite

Litlolo tsa anti-cellulite tse kenyang lisele tse mafura li lumella cellulite ho fola.

• liminerale

Liminerale tse kang potasiamo, tšepe, magnesium li hatella lisele. U ka ja litholoana le meroho e nang le livithamine le liminerale tse ngata.

Cellulite e Molemo Bakeng sa Eng?

kofi ea fatše

Kofi e na le caffeine. Boithuto bo bontša hore caffeine e na le phello e hlasimollang ho lipolysis mme ka hona e thusa ho fokotsa cellulite.

thepa

• 2-3 tablespoons ea libaka tsa kofi
• oli ea mohloaare

E etsoa joang?

• Kopanya libaka tsa kofi e halikiloeng le oli ea mohloaare.
• Sebelisa pente ena libakeng tse nang le bothata letlalong la hau. Ho silila ka mokhoa o chitja.
• Hlatsoa ka metsi a futhumetseng ka mor'a metsotso e 10.
• O ka pheta ts'ebetso ena bonyane makhetlo a 3 ka beke.

Aloe vera

Aloe veraKe mohloli o ruileng oa metsoako ea bioactive e ka phekolang mathata a letlalo. E tiisa letlalo mme e fokotsa cellulite.

• Sila sebaka sa bothata ka bonolo ka gel ea lekhala ka mokhoa o chitja. 
• O ka pheta ts'ebetso ena bonyane makhetlo a 3 ka beke.

oli ea morara

oli ea morara E na le metsoako ea bioactive e thibelang adipogenesis. Ha o sebelisa oli ena libakeng tse nang le cellulite, mafura a feteletseng a fokotseha libakeng tsena.

thepa

• 2-3 marotholi a oli ea morara
• 1-2 marotholi a oli ea mohloaare

E etsoa joang?

• Kopanya oli ea grapefruit le oli ea mohloaare 'me u sebelise bolo ea k'hothone.
• Ka bonolo silila libaka tsa bothata ka sena.
• Ema nako e ka etsang hora ebe u e hlatsoa.
• Pheta makhetlo a 3-4 ka beke.

Oli ea rosemary

Oli ea rosemary E na le carnosol le carnosic acid. Metsoako ena e fokotsa cellulite ka ho thibela adipogenesis.

thepa

• 2-3 marotholi a oli ea rosemary
• 1-2 marotholi a oli ea mohloaare

E etsoa joang?

• Kopanya oli ea rosemary le oli ea mohloaare.
• Hlakola marotholi a seng makae a motsoako holim'a bolo ea k'hothone.
• Ho silila ka bonolo libaka tsa bothata.
• Ema hoo e ka bang hora ebe u e hlatsoa.
• Pheta makhetlo a 3-4 ka beke.

Tee e tala

Tee e tala E na le likatekisine. Metsoako ena e bontša ho fokotseha ha mafura 'meleng hape e eketsa sekhahla sa metabolism. Sena se thusa ho fokotsa cellulite 'meleng.

• Beha mokotla oa tee o motala ka khalase ea metsi a belang. 
• Noa tee e ntse e chesa. 
• U ka noa bonyane likopi tse 2 tsa tee e tala ka letsatsi.

Sinamone

SinamoneCinnamaldehyde le metsoako e meng e mengata ea polyphenol. Metsoako ena e bonts'a phello ea inhibitory ho lipogenesis le ho thusa ho theola boima ba 'mele. Ka hona, e boetse e fokotsa cellulite.

thepa

• 1 tablespoon ea sinamone ea fatše
• 2-3 tablespoons ea mahe a linotši
• Litara e le 1 ea metsi a phehiloeng

E etsoa joang?

• Kenya khaba e le 1 ea sinamone ea fatše ho metsi a belang.
• ema metsotso e 30.
• Kenya mahe a linotsi 'me u kopanye hantle. Sebelisa motsoako ha o ntse o chesa.
• Noa bonyane likhalase tse 2 tsa motsoako ona ka letsatsi.

Moferefere

Mofereferee na le motsoako oa bioactive o bitsoang curcumin. Curcumin e thusa ho fokotsa mafura a 'mele. Ka hona, e fokotsa ponahalo ea cellulite.

thepa

• 1 tablespoon ea phofo
• 1 tablespoons ea mahe a linotsi

E etsoa joang?

• Kopanya lisebelisoa tse peli hantle ho fumana pente e teteaneng.
• U lokela ho sebelisa pente ena habeli ka letsatsi bakeng sa libeke tse 'maloa.

Lijo tse molemo bakeng sa cellulite

• Sefuba sa khoho

Sefuba sa khoho e se nang letlalo ke e 'ngoe ea lijo tse thusang ho loantša cellulite. Ke lijo tse nang le collagen e ngata.

• Konofolo le Onion

konofolo ve eiee Ke e 'ngoe ea lijo tseo ka tlhaho li loantšang cellulite. E sebetsa hantle ho theola boemo ba insulin, e fokotsang cellulite.

• Asparagase

Asparagus, e leng molemo bakeng sa khatello ea kelello, e fokotsa ho ruruha. E na le lintho tse thibelang ho ruruha tse susumetsang khatello ea mali le ho tlosa chefo 'meleng. Ka likarolo tsena, ke e 'ngoe ea lijo tse molemo bakeng sa cellulite.

• broccoli

BroccoliKa lebaka la litaba tsa eona tsa alpha lipoic, ke e 'ngoe ea lijo tseo ka tlhaho li loantšang cellulite. Ntho ena e thibela mokhoa oa ho thatafatsa collagen.

• meroho e mahlaku a lefifi

Meroho e matala a lefifi a na le metsi a mangata a thusang ho tlosa chefo 'meleng. E potlakisa ho tsosolosoa ha lisele. E molemo bakeng sa bophelo bo botle ba letlalo. Meroho e makhasi a lefifi e kenyelletsa chard, spinach, kale.

• tlhapi

Li-sardine le litlhapi tse ling tse mafura li ruile ka omega 3 fatty acids. Ho eketsa ho noa ha omega 3 fatty acids ho thusa haholo ho loantša cellulite.

• Su

Ho felloa ke metsi 'meleng ke e' ngoe ea lisosa tsa ho thehoa ha cellulite. Noa metsi a mangata ho fokotsa ponahalo ea cellulite. Joala le lino-mapholi li lokela ho qojoa, hammoho le ho noa lilithara tse 2 tsa metsi ka letsatsi.

• lemone le lamunu

Limon ve lamunu joalo ka litholoana tsa citrus li fokotsa phello ea lik'habohaedreite 'meleng. Palo ea lik'habohaedreite e ama ka kotloloho maemo a insulin. Ho phaella moo, litholoana tsa citrus li thusa ho hloekisa sebete, ho fokotsa boemo ba estrogen 'meleng. Li boetse li na le vithamine C e ngata, e 'ngoe ea metsoako e molemohali ea ho loantša cellulite. Li-flavonoids tsa lamunu li potlakisa phallo ea mali le ho fokotsa ho se leka-lekane ha lisele tse bakang cellulite.

• Litholoana tse kang cherries le lehapu

ciliegia ve lehapu Litholoana tse kang tsena li thusa ho laola maemo a insulin 'meleng. Lenane la glycemic la litholoana tsena le tlase hoo le sa ameng boemo ba insulin. Ka hona, ke lijo tse molemo bakeng sa cellulite.

• avocado

avocado Hape ke lijo tse babatsehang tse loantšang cellulite. E thusa ho leka-lekanya maemo a insulin le ho fokotsa kotsi ea cellulite.

• Komokomore

Likomkomere li na le phello e kholo ponahalong ea cellulite 'meleng o nang le metsi a mangata.

• phaenapole

phaenapolee fokotsa ponahalo ea cellulite. Enzyme ea bromelain ka har'a tholoana ke ntho e thibelang ho ruruha e potlakisang metabolism ea lisele tsa mafura. E boetse e na le fiber e ngata, e ka tlatsetsang ho theola boima ba 'mele.

• linate tse tala

Polyunsaturated le monounsaturated fatty acids ka linate tse tala le tsona ke lintho tse fokotsang cellulite.

• Litholoana Tse Feletseng

Lijo-thollo ke lijo tse loantšang cellulite. E na le fiber, e hlokahalang bakeng sa phokotso ea insulin 'meleng. E boetse e phahame haholo ho li-antioxidants tse ka loantšang chefo e bakang cellulite.

• Peo ea folaxe

Peo ea folaxeE na le li-acids tse ngata tsa bohlokoa, livithamine le liminerale tse thusang ho eketsa elasticity ea letlalo le ho fokotsa kotsi ea cellulite.

• Moferefere

MoferefereE fokotsa ho ruruha ka ho khothalletsa phallo ea mali. E na le li-antioxidants tse ngata tse ka loantšang chefo 'meleng le ho fokotsa ponahalo ea cellulite.

• lehola la lewatle

lehola la lewatlee na le pigment ea bobeli ea semela e bitsoang fucoxanthin, e ka thusang ho sila mafura hantle. Boholo bo nyane ba lisele tse mafura bo tla fokotsa ponahalo ea cellulite.

• Tee e tala

Tee e tala Ka lebaka la thepa ea eona ea bohlokoa ea antioxidant, e thusa ho fokotsa ponahalo ea cellulite. E boetse e loantša cellulite hobane e thusa ho theola boima ba 'mele.

• tee ea chamomile

Joalo ka tee e tala tee ea chamomile Hape ke tee e kholo bakeng sa khatello ea maikutlo. Metsoako ea tee ena e fokotsa ho tšoenyeha, e potlakisa metabolism mme ka hona e fokotsa ponahalo ea cellulite.

Cellulite Lino tse Molemo

Leka lino tse hlalositsoeng ka tlase ho thibela cellulite le ho chesa mafura.

seno sa morara

thepa

• 1 sehlopha se seholo sa morara
• 2 lamunu
• lero la lemone ¼
• Chelete e nyane ea ginger ea motso

E etsoa joang?

• Kopanya lisebelisoa tsohle ka blender. E se e loketse ho noa ha e felile.
• Seno sena se sebetsa haholoanyane haeba u se noa hammoho le lijo tse nang le mafura a fokolang. 

seno sa morara

thepa

• 1 morara o moholo
• 2 lamunu
• lero la 1/4 la lemone
• Chelete e nyane ea ginger ea motso

E etsoa joang?

• Penya lisebelisoa tsohle ka juicer ebe u noa.
• Ja hoseng ka mpeng e se nang letho le pakeng tsa lijo 'me u shebelle cellulite ea hau e qhibiliha!

Sejo sa Cellulite se Etsoa Joang?

Lintlha tseo u ka li nahanang ha u ntse u ja lijo

• Etsa bonnete ba hore u noa lilithara tse 2 tsa metsi ka letsatsi ha u ntse u ja.
• Qoba tee, kofi, cola.
• E-ja lijo tse nang le lik’halori tse tlaase tse kang likomkomere le tamati ha u lapile pakeng tsa lijo ho fihlela u e tloaela.

Lethathamo la Lijo tsa Cellulite

LETSATSI LE 1

Sabah

• Yoghurt e se nang mafura
• Pears
• 1 teaspoon ea mahe a linotsi muesli

Motšehare o moholo

• Khoho e nang le Chili Sauce
• 2 tablespoons ea raese e tlaase ea mafura

mantsiboea

• Salate ea nama ea khomo le Ham

LETSATSI LE 2

Sabah

• Selae se le seng sa toast ea wholemeal e nang le chisi e se nang mafura ea tranelate
• Komokomore
• tee e sa tsoekere

seneke

• 1 e tletseng letsoho ea litholoana tse omisitsoeng

Motšehare o moholo

• 1 poleiti ea pasta e omileng
• 1 poleiti ea li-mushroom tse halikiloeng ka oli ea mohloaare

mantsiboea

• Lethisi
• 2 selae sa bohobe bo feletseng 

LETSATSI LE 3

Sabah

• Yoghurt e se nang mafura
• fragole
• 1 teaspoon ea mahe a linotsi muesli

Motšehare o moholo

• 1 poleiti ea piyaz e tlaase ea mafura
• 2 tablespoons ea raese e tlaase ea mafura

mantsiboea

• 2 salate ea zucchini e phehiloeng
• 2 selae sa bohobe bo feletseng

LETSATSI LE 4

Sabah

• Lilae tse 2 tsa ham ea khoho
• Bohobe bo Felletseng ba Koro
• Tee ea litholoana e sa tsoekere

seneke

• 1 e tletseng letsoho ea litholoana tse omisitsoeng

Motšehare o moholo

• 1 tlhapi e halikiloeng
• 2 tablespoons ea raese e tlaase ea mafura

seneke

• Lebese la fragola

mantsiboea

• salate ea li-mushroom
• Lilae tse 1 tsa toast ea wholemeal

LETSATSI LE 5

Sabah

• Yoghurt e se nang mafura
• liapole
• 1 teaspoon ea mahe a linotsi muesli

Motšehare o moholo

• 1 nama e halikiloeng
• salate e se nang mafura
• 1 selae sa bohobe bo feletseng

seneke

• 1 selae sa mahapu

mantsiboea

• Salate ea Khoho Ham

LETSATSI LE 6

Sabah

• Lilae tse 2 tsa toast ea wholemeal
• Feta cheese e se nang mafura
• tamati

seneke

• 1 e tletseng letsoho ea litholoana tse omisitsoeng

Motšehare o moholo

• Omelet ea spinach
• 1 selae sa bohobe bo feletseng

seneke

• Lebese le banana

mantsiboea

• salate ea tuna
• 1 selae sa bohobe bo feletseng

LETSATSI LE 7

Sabah

• Yoghurt e se nang mafura
• 1 kiwi
• 1 teaspoon ea mahe a linotsi muesli

seneke

• 1 e tletseng letsoho ea litholoana tse omisitsoeng

Motšehare o moholo

• 1 khoho e halikiloeng
• 2 selae sa bohobe bo feletseng

mantsiboea

• Salate ea tamati e nang le Feta Cheese
• 2 selae sa bohobe bo feletseng

Boikoetliso ba Cellulite

Ho ea ka bo-rasaense, ho ikoetlisa ka metsotso e ka bang 30 ho isa ho 1 hora ke e 'ngoe ea litsela tse sebetsang ka ho fetisisa tsa ho tlosa cellulite.

ho hloa litepisi

• Ho hloa litepisi ho chesa lik'hilojule tse 1 ka motsotso o le mong. 
• E boetse e fokotsa cellulite, haholo-holo mesifa ea serope. 
• Ha u qeta bonyane metsotso e 30 ka letsatsi u hloa litepisi, u ka ba le 'mele o mosesaane o se nang cellulite.

Ho matha le ho matha

Bo-rasaense ba bolela hore ho matha metsotso e ka bang 30 ka letsatsi ho ka thusa ho thibela nts'etsopele ea cellulite.

Ho sesa

Ho sesa ke mokhoa o tiileng oa ho fokotsa cellulite. Ntle le ho eketsa bolelele ba hau, e thusa ho chesa mafura a mangata 'meleng. Lena ke lona lebaka le ka sehloohong la ntshetsopele ea cellulite.

Ho palama baesekele

Ho palama baesekele ke e 'ngoe ea litsela tse sebetsang ka ho fetisisa tsa ho fokotsa cellulite. Ho na le mekhoa e 'meli ea ho etsa boikoetliso ba cellulite ka baesekele. Pele ho tsohle, o ka palama baesekele ka matla a holimo ka nako e khuts'oane. Ea bobeli, u ka khetha boikoetliso bo fokolang ka nako e telele. Ha u palama baesekele, maoto a hao a tlameha ho sebetsa. Kahoo, mafura a maotong a hao a tla chesoa.

etsa li-aerobics

Ho etsa aerobics ke mosebetsi oa bohlokoa haholo. Ka lebaka la koetliso ea boima ba 'mele, mafura le lik'hilojule tse feteletseng li chesoa. Ona ke mofuta oa boikoetliso o sebelisang mesifa. E eketsa phallo ea mali 'me e lumella mesifa ho theola glucose bakeng sa matla. Bo-rasaense ba bolela hore batho ba lokela ho etsa li-aerobics tse matla haholo metsotso e ka bang 30 ka letsatsi ho fumana phello e kholo.

Ho qhekella 

• Ntlha ea pele, lula u phutholohile. Ebe butle-butle u khumama lengole 'me u theole' mele oa hao ho fihlela serope sa hao se bapa le fatše.
• Ka mor'a moo, lula fatše 'me u tiise mesifa ea hau ea marako' me u pete joaloka maoto a hao. U lokela ho pheta boikoetliso bona hangata.

Ena ke e 'ngoe ea lithupelo tse sebetsang ka ho fetisisa bakeng sa cellulite.

Khutlela morao 

• Koba fatše 'me u behe matsoho a hao perpendicular fatše. Matsoho a hau a tla tšoana.
• Tlisa 'mele oa hau o bapile fatše, u sebelisa matsoho le mangole ho phahamisa' mele oa hau. Ebe u phahamisa leoto la hao le letšehali moeeng.
• Hula lengole la hau sefubeng sa hau. 
• Etsa motsamao ona metsotso e 5 ho isa ho e 6 ho fihlela u utloa mollo o tuka maotong a hau.
• Ebe u fetola maoto. Ka mor'a ho fetola maoto, etsa se tšoanang ka leoto le letona.

Sepheo sa boikoetliso bona ke ho chesa cellulite 'meleng, haholo-holo sebakeng sa serope.  

butt lift

• Beha maoto le mangole holim'a k'hapete, maoto a hao a ama fatše. Butle-butle phahamisa mokokotlo oa hau 'me u tšoare. U lokela ho pepeta letheka le maoto a hao ka matsoho.
• Ka mor'a moo, theola 'mele oa hau butle-butle 'me u tsoele pele ho phahamisa hape. U ka boela ua eketsa boemo ba bothata ba boikoetliso bona ba cellulite ka ho e etsa ka leoto le le leng.
• Ho boloka leoto le le leng le le holimo moeeng 'me le pota-potile k'hapete, etsa liketso tse tšoanang ka holimo.

phahamisa maoto

Le lapeng, o ka etsa ketso ena ha o ntse o shebelletse TV. 

• Robala fatše u shebane le TV. Beha letsoho la hao le letšehali ka tlas'a hlooho ea hau le letsoho la hao le letona tlas'a likhopo tsa hau bakeng sa tšehetso ea fatše.
• Boloka leoto la hao le letšehali le bapile le fatše. Phahamisa 'me u theole leoto la hao le letona ka bophara ka hohle kamoo u ka khonang. Ha u khathetse, reteleha 'me u fetole maoto.

Qhoma u koale

• Beha maoto a hau ka bophara ba mahetla. Koba mangole a hao ka ho toba le pele hanyenyane, lula fatše 'me u phutholohe mahetleng a hau.
• Beha matsoho a hau ka mahlakoreng a hau e le hore u ka a sebelisa ho itlhahisa ha u ntse u qhoma.
• Koba mangole 'me u squat. Etsa bonnete ba hore u boloka lirope tsa hau li bapile fatše le hore mangole a hao a se ke a feta maoto a hau.
• Joale tsamaisa matsoho a hau ho sutumelletsa 'mele oa hau holimo' me u qhomele holimo le ho lula fatše. 
• Hape, theoha 'me u khumame.
• Etsa lihlopha tse 2 tsa makhetlo a 10.

Ho raha ka ntle le ka hare ho serope

• Ema ka mor'a setulo 'me u se tšoare. Phomola mahetla.
• Phahamisa 'mele oa hau holim'a menoana ea hau. Tsamaisa leoto la hao le letona pele.
• Ka bonolo e sisinyehe ka ho le letšehali ebe ka ho le letona. Etsa bonnete ba hore o phahamisa leoto la hao ka lehlakoreng le letona.
• Etsa sena ka makhetlo a 10 ebe u theola 'mele oa hau.
• Pheta se tšoanang ka leoto la hao le letšehali.
• Etsa lihlopha tse 2 tsa makhetlo a 10.

difolete tse leoto le le leng

• Ema o otlolohile. Phomola mahetla. Beha leoto la hao le letona ka pele menoana ea hau e shebile ka ntle.
• Phahamisa leoto la hao le letona bophahamong ba lengole. Beha matsoho a hao thekeng 'me u phutholohe mahetleng a hau.
• Tlosa leoto le letona ka ntle 'me u etse selikalikoe.
• Pheta sena ka makhetlo a 10.
• Etsa se tšoanang bakeng sa leoto le letšehali.
• Etsa lihlopha tse 2 tsa makhetlo a 10.

U se ke ua khumama mangole kapa ua itšetleha ka lehlakore ha u ntse u etsa boikoetliso bona.

Leqheka

• Boloka maoto a hao a le pharalla hanyane ho feta ka bophara ba noka. Boloka menoana ea hau e bulehile ka likhato tse 45, u lutse bohareng, 'me mahetla a hao a phutholohile.
• Ho tloha sebakeng sa ho qala, khumama mangole 'me u theole' mele oa hau ntle le ho itšetleha pele kapa morao.
• Ha u ntse u etsa sena, sebelisa matsoho a hao ho sutumelletsa mangole morao e le hore u utloe hore serope se bilika.
• Tsamaisa matsoho ka bobeli ka mahlakoreng joaloka ballerina 'me butle-butle u eme ka lirethe tsa hau fatše.
• Pheta sena ka makhetlo a 10.
• Etsa lihlopha tse 1 tsa makhetlo a 10.

Scissor Kicks

• Robala ka mokokotlo oa hao holim'a moseme. Boloka matsoho a hao a otlolohile, liatla ka tlas'a letheka le menoana ea maoto e shebile pele.
• Phahamisa maoto ka bobeli fatše ka lehlakoreng la 45-degree.
• Joale tsamaisa leoto la hao le letona holimo le leoto la hao le letšehali fatše.
• Li khutlise 'me lekhetlong lena u tsamaise leoto la hao le letšehali holimo le leoto la hao le letona fatše. Ha u etsa sena ka potlako, se shebahala joaloka sekere.
• Etsa sena ka makhetlo a 15.
• Etsa lihlopha tse 2 tsa makhetlo a 15.

Rahella Lehlakoreng

• Robala ka lehlakore la hao le letona hodima moseme. Beha hlooho ea hau letsohong la hao le letona, tšoara letsoho la hao le letšehali ka pel'a hao, 'me u behe letsoho la hao le letšehali fatše ho tšehetsa' mele oa hau. 
• 'Mele oa hau o lokela ho lumellana ho tloha hloohong ho ea mohatleng. Tsamaisa maoto ka bobeli ka ntle e le hore 'mele oa hau o ka tlaase o thehe angle ea 45-degree le' mele oa hau o ka holimo.
• Phahamisa leoto la hao le letšehali ho ea lethekeng la hau.
• Hona joale, ntle le ho tsamaisa 'mele oa hao o ka holimo le leoto le letona, raha leoto la hao le letšehali pele 'me u hema.
• Sutumelletsa leoto la hao le letšehali morao 'me u ntše moea. Phahamisa 'mele oa hau o ka holimo ha u ntse u raha morao. 'Mele oa hau o lokela ho tšehetsoa ke setsoe sa hao se letona.
• Etsa sena ka makhetlo a 10. E etse ka ho le letšehali hape.
• Etsa lihlopha tse 2 tsa makhetlo a 10.

Flamingo

• Ema o otlolohile, maoto a hao a arohane ka bophara ba mahetla. Tšoara dumbbell ea boima ba lik'hilograma tse 2 ka letsohong la hao le letona 'me u behe letsoho la hao le letšehali thekeng.
• Nka leoto la hao le letšehali ka mor'a hao.
• Phahamisa leoto la hao le letšehali ho ea lethekeng. Boloka leoto lena le otlolohile 'me u khumame lengole la hao le letona hanyenyane.
• Ka nako e ts'oanang, tlisa letsoho la hao le letona pele 'me palema e shebane le siling.
• Tšoara boemo bona motsotsoana 'me u fetole letsoho la hao le letona.
• Joale theola leoto la hao le letšehali ka motsotsoana ebe u pheta sena.
• Etsa sena ka leoto le letona hape.
• Etsa lihlopha tse 2 tsa makhetlo a 12.

Litšupiso: 1, 2