1. Etsa pente e sireletsang kamehla ho fokotsa mafome; hlahloba khafetsa hore na ho na le li-screws tse hlephileng ebe u li lokisa ka nako; etsa bonnete ba hore ho na le moea o kenang ka nako ho thibela mongobo o feteletseng ka tlung ea polokelo;
2. Qoba ho pepesehela mahlaseli a letsatsi ho feteletseng, 'me ho thibetsoe ho beha thepa e metsi holim'a lishelefo.
3. Lokisa sehlopha sa litšiea tse thibelang ho thulana ho ea ka mofuta oa sethala, bophara ba mocha le lisebelisoa tsa lipalangoang, 'me u kenye mekhoa ea ho thibela ho thulana sebakeng sa mocha;
4. Thepa e behiloeng holim'a sethalafo e tlameha ho ba ka har'a matla a ho jara thepa ea raka. Hoa hlokahala hore mookameli oa ntlo ea polokelo a tšoaee matšoao a ho jara le ho fokotsa mojaro holim'a lishelefo;
5. Libaka tsa polokelo ea thepa e boima le tse phahameng li tlameha ho ba le likoloi tsa motlakase, 'me likoloi tsa push-up li tlameha ho sebetsoa feela ke litsebi;
Nako ea poso: Phup-09-2023
