Abantu abaningi bafuna ukushintsha nokufezekisa imiphumela ethile ezemidlalo okwesikhashana. Siphakamisa ukuqonda, kungakhathaliseki ukuthi kungenzeka yini amasonto amabili ukuphambanisa umshini, nokuthi yiziphi izenzo ezenza ngcono. Leli gama, yebo, lilinganiselwe, kodwa uma usebenza ngokuzikhandla futhi ngokuvumelana nemithetho, khona-ke ungafinyelela imiphumela ephawulekayo.
Indlela yokupompa umshini emasontweni amabili?
Ake siqale ngemithetho okufanele ilandelwe ukuze kufinyelele imiphumela efunayo:
- Ukucindezela imisipha yomshoshaphansi kungcono kakhulu esiswini esingenalutho, ngakho uma kungenzeka, kwenze ekuseni.
- Imisipha yomsakazo ihlukile ngoba ivuselelwa masinyane, ngakho-ke, ngesikhathi esinomkhawulo, ungazijwayela nsuku zonke, kahle noma noma yiluphi olunye usuku.
- Ukukhipha umshini wokucindezela amasonto amabili kuhilela ukukhipha iqembu elilodwa lemisipha, ngakho-ke lezi zinkimbinkimbi kufanele zibandakanye ukuvivinya okuhlukene okubandakanya imisindo eqondile, yangaphandle, oblique neyangaphakathi.
- Njengoba ufuna ukuthuthukisa ukukhululeka, khona-ke udinga ukwenza ukuvivinya umzimba ngendlela ehamba kancane, ukubambezela ekulayisheni okungapheli imizuzwana embalwa.
- Uma kunokwenzeka, kutuswa ukusebenzisa isisindo esengeziwe, okuzokwenza ngcono umphumela.
- Qala ukuqeqesha ngokufudumala , okuhlose ukufudumala imisipha. Ngenxa yale njongo, i-cardiorage iyona engcono kakhulu. Ekupheleni kokuzivocavoca, yenza umsebenzi wokulula.
Ngaphezu kwalokho, kunconywa ukuba uhambisane nokudla okunempilo, futhi uphinde uphuze amanzi amaningi, okungukuthi, angaphansi kuka-1.5 amalitha amanzi.
Ukuzivocavoca for the press
Manje ake siqhubekele ekuzivocavoca ukuze siphumelele umshini wezintombi kumasonto amabili. Kufanele kwenziwe ngezindlela ezintathu izikhathi ezingu-25-30:
- Hlala emhlane wakho, uguqa ngamadolo wakho uphakamise ukuze izinkalo zakho zibekwe phansi. Beka izandla zakho emzimbeni. Uma uphuma, phakamisa isikhumba esingaphansi phansi, ukhomba imilenze yakho phezulu. Ngemuva kwalokho, yehla esimweni sokuqala.
- Beka eceleni kwakho, ubeke ingalo yakho engezansi eceleni komzimba wakho, bese ubamba elinye icala ngemuva kwekhanda lakho. Ngesikhathi esifanayo uphakamise imilenze yakho nomzimba wakho, ulethe i-elbow yakho eduze nemilenze yakho, ngaleyo ndlela wenze ama-latal twist.
- Kungenzeka ukuthi usebenze kahle emshinini wezingcingo ku-bar enezingqimba. Ukuqonda i-crossbar ngokuqondile, ukuze ibanga phakathi kwezandla lifane namahlombe. Phakamisa imilenze yakho uphinde uthinte i-crossbar, bese uyinciphisa. Enye indlela yi-"pendulum" yokuzivocavoca. Phakamisa imilenze yakho, bese ubahlehlisa ngakwesobunxele nakwesokudla.
- Zibeke phansi bese uphakamisa imilenze yakho ukuze zilandele phansi. Ezandleni zakho, thatha i-dumbbell bese uyibamba phezu kwezingalo ezithunyelwe. Phakamisa umzimba ophezulu ngokuqondisa lezi zinyawo ezinyaweni.