MOKHOA OA HO SEBELISA TREADMILL KA NTLE

MOTHEO MAHLOMOLA

Mohato oa 1
Tseba treadmill ea hau eo u tla e sebelisa.
Ho bohlokoa haholo ho bala litaelo tsa polokeho le tlhaiso-leseling ea motlakase le litaelo tsa ts'ebetso pele u sebelisa treadmill.

Mohato oa 2
Otlolla pele o hata holim'a treadmill.
☆ Qala ka boikoetliso ba ho sisinyeha butle-butle ha manonyeletso ohle, ke hore, ho potoloha matsoho feela, koba letsoho 'me u bilikise mahetla.Sena se tla lumella 'mele ho tlotsa ka tlhaho (synovial fluid) ho sireletsa bokaholimo ba masapo a manonyeletso ana.
☆ Kamehla futhumatsa 'mele pele u otlolla, kaha sena se eketsa phallo ea mali ho potoloha' mele, e leng se etsang hore mesifa e be bonolo haholoanyane.
☆ Qala ka maoto a hau, 'me u matlafatse' mele.
☆ Ho otlolla ka 'ngoe ho lokela ho ts'oaroa bonyane metsotsoana e 10 (ho sebetsa ho fihlela metsotsoana e 20 ho isa ho e 30) mme hangata e phetoa ka makhetlo a 2 kapa a 3.
☆ U se ke ua otlolla ho fihlela bohloko.Haeba ho na le bohloko, imolle.
☆ U se ke ua qhoma.Ho otlolla ho lokela ho ba butle-butle le ho phutholoha.
☆ Se ke oa tšoara moea oa hau nakong ea ho otlolla.

Mohato oa 3
Kena holim'a treadmill, ema liporong ka bobeli 'me u eme u le boemong ba ho ikoetlisa.

Mohato oa 4
Tsamaea kapa matha ka mokhoa o nepahetseng.
Foromo e nepahetseng ea ho ikoetlisa u tla ikutloa u phutholohile 'me ho molemo ho bophelo bo botle.

Mohato 5
Felisa 'mele oa hau pele, nakong le ka mor'a koetliso.
Metsi ke tsela e molemohali ea ho nosetsa 'mele oa hau.Li-sodas, tee ea iced, kofi le lino tse ling tse nang le caffeine le tsona lia fumaneha.

Mohato oa 6
Ikwetlise nako e telele ho lekana ho fumana molemo.
Ka tloaelo ho ikoetlisa metsotso e 45 letsatsi ka leng le metsotso e 300 ka beke ho treadmill ho ka ba molemo bakeng sa bophelo bo botle.'Me sena e ka' na ea e-ba mosebetsi o motle oa ho itlosa bolutu.

Mohato oa 7
Etsa li-static stretches ka mor'a boikoetliso ba hau.
Otlolla ka mor'a ho ikoetlisa ho thibela mesifa ho tiisa.Otlolla bonyane hararo ka beke ho boloka ho tenyetseha.


Nako ea poso: Jan-21-2022