Isisu esinamahloni kanye nesigqoko siphupho ngamaphupho amantombazane amaningi. Ukuze uphumelele kulo mphumela, kuzodingeka uchithe isikhathi futhi wenze imizamo emikhulu, kodwa umphumela uwufanele. Kunezivivinyo ezikhethekile zomshini wokuzivocavoca , okunikeza umthwalo omuhle emisipha yomzimba. Ukuqeqesha kuyadingeka ngezinye izimiso ezibalulekile engqondweni.
Izivivinyo eziyinkimbinkimbi ze-press for girls
Ngaphambi kokuqeqesha, udinga ukudla amahora amabili ngaphambi kokuba uqale, ngoba kufanelekile ukuma esiswini esingenalutho. Thatha izivivinyo zakho eziyinkimbinkimbi kuzo zonke imisipha yomshini wesisu, ukuze umthwalo usatshalaliswe ngokulinganayo. Lapho wenza umzimba wokunyathelisa ehholo, kufanele uqaphele ukuphefumula okufanele. Kubalulekile ukuthi ungabambeli umoya, uphumelele ukwenza umzamo. Yiya ejimini kathathu ngeviki, bese ukhokha ukupompa umshini wokugcina umzuzu 15-20. Kubalulekile ukukhulisa kancane kancane umthwalo ukuze ubone intuthuko. Ukuphinda ukuvivinya umzimba emshini wokuzivocavoca kubalulekile ngezindlela ezintathu, ukwenza izikhathi ezingu-10-20. Kunconywa ukuba ushintshe ngezikhathi ezithile izivivinyo noma ukwandise umthwalo, ngoba imisipha ingasetshenziswa bese umphumela ovela ekuqeqesheni ngeke ube.
Izindlela eziphumelelayo zokupompa umshini:
- Ukuphikisana nebhentshi elincane . Ake siqale ngokuzivocavoca okulula, eklanyelwe ukusebenza phezulu kocingo. Lala phansi ebhentshini elithambekeleyo, ulungise izinyawo zakho ngemuva kwe-roller. Gcina izandla zakho eduze kwezindlebe zakho, kodwa ungafaki amakhanda abo futhi ungazifaki enqabeni. Izindwangu zisakazehlukana. Phakamisa ikhanda lamahlombe kanye phezulu komzimba, ukwenza ukuphikisa, bese ubuyela ku-FE.
- Ukukhulisa imilenze ebhentshini elithambekele . Le nguqulo yomsebenzi yenzelwe ukusebenza emshinini ophansi . Ngenkathi uhlala ebhentshini elihle, lungisa izandla zakho phezulu, ukuze umzimba ungahlali futhi uhambe. Phakamisa imilenze yakho ukuze ihambisane nephansi. Lokhu kuzokuvumela ukuthi uhlale ugcine umthwalo. Imilenze kufanele igcinwe ndawonye kancane ibheke ngamadolo. Ukukhipha umoya, uphakamise imilenze yakho phezulu, uchithe isikhumba esikhwameni bese uthinta amadolo esifuba sakho. Vala isikhundla futhi, ukuphefumula, buyela ku-FE.
- Ukuphikisana ebhodini eliphezulu . Lo msebenzi we-press on the simulators ikuvumela ukuba usebenze hhayi nje kuphela, kodwa futhi namaqembu omzimba wangaphakathi. Hamba ngamadolo akho bese ubamba isibambo se-simulator. Gcina umhlane wakho uphahla futhi ungafaki emhlane ongezansi. Ingabe ama-slope aya phansi ekuphumuleni, bese-ke, ubuyela ku-FE.
- Ukukhulisa imilenze ngeso lengqondo . Ukuzivocavoca okukhulu ekusebenziseni umshini wokunyathelisa kanye ne-hip flexers. Ukuqonda ibha ngokubamba okujwayelekile noma okujwayelekile. Phakamisa imilenze yakho phezulu, ukuphefumula, ukuze kube khona ibanga elifanele phakathi kwabo nomzimba. Faka, buyela ku-FE. Uma uphakamisa imilenze eqondile, khona-ke umthamo utholakala ngemisipha eqondile yamathanga kanye nabasizi bezingxenyana ezinkulu. Lapho wenza umzimba nokuguqa ngamadolo, umsebenzi uhlanganisa imisipha eqondile ne-oblique yomshini.
- Ukuphikisana ne-fitball . Kukhona izinguqulo ezihlukene zalolu hlelo lokusebenza kumaphephandaba ehholo lamantombazane, siphakamisa ukuthi sicabangela inguqulo eyinkimbinkimbi. Thatha ukugcizelela amanga, ubeke izinyawo zakho ebhola, futhi izandla zakho zizohlala phansi. Bend umzimba, umdonsa ibhola kuye. Ekugcineni, ibhola kufanele liphumule ngezinzwane ezinyaweni, futhi izintende kufanele zibe ngaphansi kwamahlombe. Isihlanganisi se-hip kufanele sibe ne-angle engakwesokudla. Gcina umhlane wakho uqonde. Buyela ku-IP bese uphinda futhi.
- Izintambo ezinezinqunu . Lo msebenzi uzolayisha imisipha ye-oblique yomshini. Sukuma uqonde bese ubamba izimbongolo eziseduze nasezinkalweni zakho ezandleni ezithwetshiwe. Ingabe izintanjeni, uzama ukwehla phansi ngangokunokwenzeka, okokuqala zibe munye, bese kuthi ngakolunye uhlangothi.