Abesifazane bahlelwe ngokwezakhi zofuzo ukuze amafutha anqwabelene emzimbeni afakwe ngokuyinhloko okhalweni nasezinkalweni. Inkinga yokulahlekelwa isisindo esiswini isokukhathazeka kakhulu. Kukhona izinkolelo eziningi nezincomo ezingenasisekelo, kunzima kakhulu ukuqonda ukuthi yiziphi izikhathi ezingakalungi. Ngakho-ke namhlanje sizokutshela mayelana nezindlela eziphumelelayo kakhulu zokuzivivinya umzimba ongakwenza kalula ekhaya.
Izinkolelo, noma ukuthi ungacindezela kanjani isidingo sokudumaza
Inkolelo yenombolo ye-1 "Ufuna isisindo esincane futhi unciphise isisu - swayipha umshini." Kuyiphutha ukukholelwa ukuthi uma uqeqesha kakhulu, ngokushesha ukukhululeka kuzovela. Lapho uqeqesha imisipha yomshini kunzima ukufeza umphumela wokulimaza ngokushesha esiswini. Amafutha asatshalaliswa ngokufanayo emzimbeni wonke, futhi akunakwenzeka ukuwushisa endaweni, kunoma iyiphi indawo. Ngakho-ke, ukucatshangelwa okungenangqondo kuyisithembiso sabathengisi bemishini yamangalisa kanye namabhande ahlukahlukene okwehlisa isisindo ukunciphisa uhlaka lwe-fat emathunjini, emathangeni noma emaceleni. Indlela engcono kakhulu yokunciphisa isisu ukulahla ufulawa nokumnandi, kanye nokuhleleka kokuhle. Ngokuvamile lokho okuthiwa isisu kususiwe, kubalulekile ukuqondisa amahlombe. Ukuze wenze lokhu, udinga ukuphakamisa isikhumba sakho futhi ugcine amahlombe ehlangothini ndawonye, udonse isisu sakho kancane. Ukulawula ukuhlala okuhlala njalo kungomunye wezivivinyo ezinhle kakhulu ezinqeni nasezinhlangothini.
Inkolelo yenkolelo yesibili "Ukwakhiwa kwesiqhwa esihle kusizwa ukuqeqeshwa kwemisipha yomzimba oblique." Imisipha yomzimba i- Pumped oblique iyamnandi kakhulu, kodwa ingcono ukukhulisa umlenze wakho ngevolumu. Ngakho-ke, izincomo ezihlukahlukene kulokho okusetshenziselwa ukuzivivinya okungcono kunakho konke okuyizintambo ezinama-dumbbell kanye nezinye izivivinyo ezifanayo, kudingeka uhlolisise ngokucophelela. Yiqiniso, lokhu kuqinisa isakhiwo semisipha futhi kukhuthaza ukwakha isimo esihle, kodwa ungabeki ithemba elikhethekile kulezi zivivinyo.
Inkolelo yenkolelo 3 "Ukuzivocavoca okuhlukene kwemisipha yomshini ophezulu nephansi." Ama-cubes ahloniphekile esiswini ayingxenye yesisindo esisodwa esikhulu, ngakho-ke akunakwenzeka ukwakha kuphela ama-cubes angaphezulu noma nje aphansi. Njengomthetho, ukungafani kokukhululeka kubangelwa ukuqoqwa okuncane kakhulu kwamanoni angaphansi kwesikhumba kwabesifazane esiswini ngaphansi kweveli. Ngenkathi ngenhla inkaba, ngaphansi kwezimbambo, amafutha athathwa kancane. Ngakho-ke, ukubonakala kokuntuleka kwe-press kusuka ngezansi kudalwe. Izingxube ezihlukahlukene zemilenze namagumbini zikuvumela ukuba usebenze kangcono ingxenye engezansi ye-press. Ngenkathi izishintshi ezivame kakhulu zizokwenza umthwalo ophezulu kakhulu kokubili kwesisu nangaphansi kwesisu.
Ukuzivocavoca ngesisindo sendlu
Isimo esidingekayo sokuphumelela ekwenzeni ngisho nokuzivocavoca okulula kwesisindo kuyoba isikhathi sabo. Imisipha yesisu isinzima ukuqeqesha kunabanye. Ngesikhathi esifanayo, nomphumela wokuqeqeshwa uhlala isikhathi eside, ngisho noma uyeka ukuzivocavoca. Ngokudla okunempilo nokuqeqeshwa okuqhubekayo, ngisho noma kungenamandla kakhulu, imiphumela yokuqala kanye nama-cubes omshini uzobonakala emva kwamasonto ayisithupha.
Ukuphulukisa kanye nebhayi yizivivinyo eziphumelela kakhulu zesisindo sabesifazane. Basiza ekusebenzeni hhayi nje imisipha yabezindaba, kodwa futhi nokuqinisa imisipha ye-oblique yesisu, isifunda se-lumbar.
Ukuphindaphinda kwenziwa kanje. Kudingekile ukuba ulale endaweni ephezu komhlaba, imilenze iguqa ngamadolo. Beka izandla zakho ngemuva kwekhanda lakho, uphakamise isitho sakho. Khona-ke kuyoba nokushintsha kwezingcindezi kusukela emisipha yentamo kuya emasipha omzimba, yilokhu esizama ukukufeza. Ama-blades ahlanganiswa kancane futhi aphakanyiswe ngenhla. I-loin isondelene eduze phansi. Ekuphumeni kwamanzi kancane kancane ukuvuka futhi ngangokunokwenzeka ukuletha ikhanda emadolweni. Emnyango wokucwilisa phansi, ngenkathi ungaphumuli kuze kube sekupheleni. Uma lo msebenzi usebenza kahle izikhathi ezingu-10-15, uzozizwa unomsindo ovuthayo esiswini. Lokhu kuyinkomba yokuphumelela kokuqeqeshwa. Ukuphindaphinda okuphindaphindiwe kusukela ekuqaleni kokushisa emisipha oyifisayo, kungcono umphumela uzoba ngcono. Kubantu abangakulungele, izindlela ezingu-2-3 zokuphindaphindiwe ezingu-20 zinconywa. Uma umzimba usetshenziselwa umthwalo (emva kwamasonto angaba ngu-4), inani lokuphindaphinda lingakhuphuka.
Ibha yenziwe kahle phambi kwesibuko. Okusemqoka kokuzivocavoca kuyilula: ukuthembela ezinqeni zakho kanye namasokisi isikhathi eside ngangokunokwenzeka ukuze ugcine isikhundla ngisho nomzimba. Kodwa-ke, kubalulekile ukuqinisekisa ukuthi isibuno asikhothameli noma siphakamise, futhi ama-shoulder blade ahlangene. Ingenhla engenhla akumele idale idome. Okungcono, kusukela phezulu kuya ezithende, ungathola umugqa oqondile. Ngemuva kwemizuzwana engu-15-20 ephethe lesi sikhundla, uzozwa nomuzwa ovuthayo emisipha. Lesi isignali sokuthi umsebenzi uyenziwa ngendlela efanele. Kubantu abangakulungele, kunconywa ukuba wenze amaseti amabili wamasekhondi angu-30 ngamunye. Ngokuhamba kwesikhathi, ungakwazi ukwandisa isikhathi kumasekhondi angu-90, nenombolo yokuphindaphinda ku-3-4.