<prompt> Hlalosa mokhoa oa ho ikoetlisa bakeng sa motho ea qalang ho phahamisa litšepe.nan  <response>: Instruction in English: Outline an exercise routine for a beginner weight-lifter. . Response in English: Here is a simple exercise routine for a beginner weight-lifter:1. Warm-up: Start with 5-10 minutes of light cardio, such as brisk walking or cycling, to get your heart rate up and prepare your muscles for the workout. Follow this with dynamic stretches, moving your arms and legs through a full range of motion.2. Squats: Stand with feet shoulder-width apart, holding a weighted barbell across your upper back. Lower your body as if sitting down on a chair, keeping your back straight, until your thighs are parallel to the ground. Push through your heels to come back to the starting position.3. Bench Press: Lie on your back on a bench, holding a barbell over your chest with your arms extended. Lower the bar to your chest, then push it up again to the starting position.4. Bent-over Row: Hold a barbell with an overhand grip and bend forward at the hips, keeping your back straight. Pull the bar up to your chest, then lower it back down.5. Dumbbell Bicep Curl: Hold a dumbbell in each hand, with your arms by your sides and palms facing forward. Keeping your upper arms still, bend your elbows to curl the weights to your shoulders, then lower them back down.6. Tricep Pushdown: Stand in front of a cable machine with a high pulley, holding a straight bar with your palms facing down. Pull the bar down and extend your arms, then let the bar return to the starting position.7. Cool-down: Finish with 5-10 minutes of light cardio and stretches, to lower your heart rate and ease any tension in your muscles.Remember to start with light weights, and increase gradually as you get stronger. It is always a good idea to consult with a trainer or coach to ensure proper form and avoid injury. . Response in Sesotho: Mona ke mokhoa o bonolo oa ho ikoetlisa bakeng sa motho ea qalang ho phahamisa boima ba mele: 1. Ho iphuthumatsa: Qala ka metsotso e 5-10 ea cardio e bobebe, e kang ho tsamaea ka potlako kapa ho palama baesekele, ho etsa hore pelo ea hau e otle le ho lokisa mesifa ea hau bakeng sa boikoetliso. Latela sena ka ho otlolla matla, ho tsamaisa matsoho le maoto a hau ka mokhoa o felletseng oa ho sisinyeha. 2. Li-squats: Ema ka maoto a arohaneng ka bophara ba mahetla, u tšoere bethe e boima ka mokokotlong oa hau. Theola mele oa hau joalokaha eka u lutse fatše setulong, u boloke mokokotlo oa hao o otlolohile, ho fihlela lirope tsa hao li bapile le fatše. Hlakola lirethe tsa hau ho khutlela sebakeng sa ho qala. 3. Bench Press: Robala ka mokokotlo oa hao holima benche, u tšoere barbell sefubeng sa hao ka matsoho a hao a atolositsoeng. Theola bar sefubeng sa hau, ebe o e sutumelletsa hape sebakeng sa ho qala. 4. Mola o Kobehileng ka holimo: Tšoara barbell ka ho tšoara ka holimo me u khumamele ka pele lethekeng, u boloke mokokotlo oa hau o otlolohile. Hula bar ho fihla sefubeng sa hau, ebe u e theola hape. 5. Dumbbell Bicep Curl: Tšoara dumbbell letsohong le leng le le leng, matsoho a hao ka mahlakoreng a hao le liatla li shebile pele. Ha u boloka matsoho a hao a ka holimo a khutsitse, koba litsoe tsa hao ho kobetsa litšepe ho ea mahetleng a hao, ebe u li theolela fatše. 6. Tricep Pushdown: Ema ka pela mochine oa cable o nang le pulley e phahameng, u tšoere bar e otlolohileng matsoho a hao a shebile fatše. Hula bar fatše me u atolose matsoho a hau, ebe u lumella bar hore e khutlele sebakeng sa ho qala. 7. Cool-down: Qetella ka metsotso e 5-10 ea cardio e bobebe le ho otlolla, ho theola lebelo la pelo ea hau le ho fokotsa tsitsipano leha e le efe ea mesifa ea hau. Hopola ho qala ka boima bo bobebe, me u eketsehe butle-butle ha u ntse u matlafala. Kamehla ke mohopolo o motle ho buisana le mokoetlisi kapa mokoetlisi ho netefatsa sebopeho se nepahetseng le ho qoba kotsi. 