Abantu abaninzi bafuna ukutshintsha nokuphumeza iziphumo ezithile kwimidlalo ngexesha elifutshane. Sincoma ukuba siqonde, nokuba ingaba iiveki ezi-2 ukupompoza umshicileli, kwaye yiyiphi into eyenziwa ukwenza ngcono. Ixesha, eqinisweni, lincinci, kodwa ukuba unomsebenzi onzima kwaye ngokwemiqathango, unokufumana iziphumo eziphawulekayo.
Indlela yokupompa i-press kwiiveki ezimbini?
Masiqale ngemimiselo ekufuneka ithathelwe ingqalelo ukuze iphumelele iziphumo ezifunwayo:
- Ukuchukumisa imisipha yomshicileli kukulungele kwisisu esingenalutho, ngoko ke xa kunokwenzeka, yenze ekuseni.
- Imisipha yenkampani yokushicilela ihluke ngoxa ibuyiselwa ngokukhawuleza, ngoko-ke, ngexesha elithile, unokuziqhelanisa imihla ngemihla, kakuhle okanye yonke imihla.
- Ukuhlamba umshicileli kwiiveki ezi-2 kubandakanya ukusebenzela lonke iqela lemihlunu, ngoko iinkathazo kufuneka zibandakanye ukusetyenziswa okungafaniyo okubandakanya okuthe ngqo, kwangaphandle, oblique kunye nemisipha yangaphakathi.
- Ekubeni ufuna ukuphucula ukukhululeka, ngoko kufuneka usebenzise ukuzilolonga ngokukhawuleza, ukulibazisa umthwalo ophezulu kwimigqa emibini.
- Ukuba kunokwenzeka, kucetyiswa ukuba usebenzise ubunzima obongezelelweyo, oya kuphucula umphumo.
- Qalisa uqeqesho ngokufudumala , okujoliswe ekufudumiseni imisipha. Ngenxa yale njongo, i-cardiorage iyona nto ibhetele. Ekupheleni komsebenzi, yenza umsebenzi owelula.
Ukongezelela, kuyacetyiswa ukuba ihambelane nesondlo esifanelekileyo, kwaye uphinde uphuze amanzi amaninzi, oko kukuthi, angaphantsi kwe-1.5 ilitha amanzi.
Ukuzivocavoca
Ngoku makhe siqhube kwiimvavanyo zokupompoza umshicileli kwintombazana kwiiveki ezimbini. Zifanele zenziwe ngeendlela ezintathu kuma-25-30 maxesha:
- Hlala emhlane wakho, uguqa ngamadolo uze uphakamise ukuze izikhwepha zakho zilandele phantsi. Beka izandla zakho kunye nomzimba. Xa uphumelela, pha kamisa i-pelvis ngaphezulu komgangatho, ubonisa imilenze yakho phezulu. Emva koko, yehla ukuya kwindawo yokuqala.
- Beka ecaleni lakho, ubeke ingalo yakho engezantsi eceleni komzimba wakho, kwaye ubambe elinye icala emva kwentloko yakho. Ngokukhawuleza uphakamise imilenze yakho nomzimba, ubeke i-elbow yakho kufuphi nemilenze yakho, ngaloo ndlela wenze i-twist latists.
- Kunokwenzeka ukuba usebenze kakuhle umshicileli kwibha engqamlekileyo. Ukuqonda umgca we-crossbar ngokukhawuleza, ngokokuba umgama phakathi kwezandla ufana namagxa. Phakamisa imilenze yakho uze uthinte umnqamlezo, uze uyinciphise. Enye inketho i-"pendulum". Phakamisa imilenze yakho, uze ubencitshise ukuya ngakwesobunxele nakwesokudla.
- Zibeke phantsi uze uphakamise imilenze ukwenzela ukuba i-perpendicular to the floor. Kwizandla zakho, thabatha i-dumbbell uze ubambelele kwizandla ezizityiweyo. Ukuphakamisa umzimba ophezulu ngokuqondisa iindlebe ezinyaweni.