Abaningi balangazelela ukuthola imishini ephumelela ngempela ye-press, kodwa kuze kube yamuva bafanele bathembele kuphela kumeluleki womqeqeshi kanye nokubona kwabo. Ngenhlanhla, lolu daba lwathathwa ngabachwepheshe: uProfesa waseMelika uPeter Francis wenza isifundo esikhulu, lapho kwakukhona ukuhlola ukuphumelela kwezifundo ezidumile ezingu-13. Ngenxa yalokho, ukuvivinya okuphumelela kakhulu futhi okuhle kakhulu komshicileli kwanyatheliswa.
Izenzo ezinhle kakhulu zocingo
Ngesikhathi sokuhlolwa, eklanyelwe ukubona ukuvivinya umzimba okusebenzayo komshini wokunyathelisa, imishini ye-electromyography isetshenzisiwe, eyalinganisa umthwalo emisipha ephezulu, ephansi futhi ephansi yomshini wokunyathelisa. Kubalulekile ukuphawula ukuthi "phezulu" kanye "nokucindezela phansi" empeleni ukuhlukaniswa okunemibandela, ngoba kuyisisindo esifanayo. Futhi imisipha ye-lateral yesisu isakhiwo esihlukile, ngakho-ke ezinye izivivinyo zibonisa ukusebenza kahle kakhulu. Imiphumela yezingqinamba yabhalwa amaphuzu ahlobene nama-classical twists. I-score ephakeme, ukusebenza kahle kakhulu, ngoba umthwalo emisipha uphakeme.
Ngakho-ke, uma ucabanga ukuthi yiziphi izenzo zocingo ozenzayo, bhekani kulolu hlu (izivivinyo zihlelwe ngendlela yokunciphisa ukusebenza):
- "Ibhayisikili" - 248.
- Imilenze iphakanyiswa ngokucacile - 212.
- Ukuphikisana ne-fit-more - 139.
- Ukuphikisana nemilenze ephakanyisiwe phezulu - 129.
- Ukuphikisana ne-roller - 127.
- Ukuphikisana ngezingalo ezikhishwe - 119.
- Ukulinganisa emuva - 109.
- Ukuphikisana ne-Ab Roller - 105.
- I-rack on the elbows ("ibha") - 100.
- Ukuguquka kwe-Classic - 100.
Kukhona ukulinganisa okufanayo kwamakilasi nakumisipha ye-oblique ye-press , okumele ifakwe ohlelweni lokuzivocavoca lwe-press:
- Imilenze iphakanyiswa ngokucacile - 310.
- "Ibhayisikili" - 290.
- Ukulinganisa emuva - 240.
- Ukuma emahlangothini ("ibha") - 230.
- Ukuphikisana nemilenze ephakanyisiwe - 216.
- Ukuphikisana ne-fit-bol - 147.
- Ukuphikisana ne-roller - 145.
- Uphikisana ngezandla ezithunyelwe - 118.
- Ukuphikisana ne-Ab Roller 101.
- Ukuguquka kwe-Classic - 100.
Njengoba manje uyazi izinkomba zangempela zokusebenza kwezenzo ezithile, ungenza kalula uhlelo lokuzivocavoca oluzosebenza.
Isethi esebenzayo yokuzivocavoca
Esikhathini samakilasi, ungafaka kuphela lezo zivivinyo ezimbalwa ezinamaphuzu angaphezu kuka-200 futhi lokhu kuzokwanele kakade ukuthola umshini omuhle. Cabanga ngemithetho yokusetshenziswa kwazo.
Ibhayisikili (amaphuzu angu-248 omshini)
Isikhundla sokuqala: ulele phansi, izandla ngemuva kwekhanda, amadolo aguqulwe kancane, imilenze ephakanyisiwe ukusuka phansi kuze kufike ukuphakama cishe ngamasentimitha angu-30, i-loin igxiliwe phansi. Thatha izinyawo zakho njengokungathi uhamba ngebhayisikili. Yenza amaqoqo amathathu omzuzu owodwa ngamunye.
Ukuhlanekezela emuva (amaphuzu angama-240 wemisipha ye-lateral)
Isikhundla sokuqala: ulele ngemuva, izandla phansi, imilenze yaguqa ngamadolo futhi yakhula. Ukuhlunga imisipha yabezindaba, uqondise amadolo esifuba, uchithe izintambo ukusuka phansi. Buyela esimweni sokuqala. Yenza izinqola ezingu-3 zokuphindaphindiwe ezingu-10-15.
Ukuphakanyiswa kwemilenze ngokucacile kwibha yezingqimba (amaphuzu angu-310 emisipha ye-lateral)
Yenza i-classic hang ku-bar enezingqimba bese uguqa ngamadolo (ama-degree angama-90). Thululela amadolo akho esifubeni sakho ngokuphezulu ngangokunokwenzeka. Uma lokhu kulula, hamba "ekhoneni" - ukuphakamisa imilenze eqondile engxenyeni engama-90 degree. Yenza izinqola ezingu-3 zokuphindaphindiwe ezingu-10-15.
I-Planck (amaphuzu angu-230 omshini)
Ukulala phansi ngesisu sakho, ukugoba izintambo zakho bese uya endaweni yokulala ezintendeni nezinzwane. Umzimba kufanele wenze umugqa oqondile kusuka phezulu kwekhanda kuya kwesithende sezinyawo. Bamba isikhathi eside ngangokunokwenzeka. Phinda izikhathi ezingu-3.
Ukuphikisana nemilenze ephakanyisiwe (amaphuzu angu-216)
Ukulala emhlane ematendeni, izintende ezisezingeni phansi, imilenze eqondile ndawonye, ephakanyisiwe. Ungadabuli phansi wakho phansi phansi, uphakamise isifuba sakho, uzama ukuthinta imilenze. Yenza izikhathi ezingu-3 zezikhathi ezingu-10-15.
Izivivinyo zansuku zonke ze-press zizokuvumela ukuba ube mnandi futhi ube mncane ngesikhathi esifushane.
Isethi ephumelelayo yokuzivocavoca nsuku zonke: