Yenza isisu isisitye kwaye ufezekise ukukhululeka, unako nokuba ungahambi ukuya kwindawo yokuzivocavoca. Ukuze wenze oku, funda indlela yokupompa ngokufanelekileyo nangempumelelo ngempompo ekhaya. Kufuneka kuthathelwe ukuba oku akuyona into elula, kuba iinqatha ezivela kule ndawo zinzima kakhulu. Ukuze usebenze izihlunu zenkcazelo, kunokwenzeka ukwenza imisebenzi ehlukeneyo, umzekelo, ukuguqula, ukuphakamisa imilenze, ukuphakamisa i-pelvis, "ibhasikidi", njl njl. Ungakwazi ukuguqula umshicileli kungekhona kuphela kwindawo egciniweyo, kodwa kwakhona, umzekelo, ukubamba ibha engqambileyo nokuphakamisa imilenze yakho esiswini.
Indlela yokushicilela ngokufanelekileyo umshicileli?
Ukuba ukhangele imimiselo yokusebenzela umshicileli, zonke zilula kwaye zifikeleleke, kodwa ukuba awukwazi kwaye ungayiqwalasela ezinye zeengxaki, kodwa umphumo wokuqeqeshwa awuyi kuba. Awukwazi ukuphosakela iphuzu elibalulekileyo - akuvumelekile ukuba uqale uqeqesho ukuba kukho naziphi iingxaki zempilo.
Indlela yokushicilela ngokufanelekileyo umshicileli wamadoda nabasetyhini:
- Ukuqala ukuqeqeshwa kusemlonyeni ongenalutho, ukwenzela ukuba akukho ntlungu, kwaye isiphumo siphumelele ngokukhawuleza.
- Qinisekisa ukwenza ukufudumala ukufudumala izihlunu, njengoko oku kuza kulungiselela umzimba umthwalo, oya kunika ithuba lokufumana umphumo omuhle.
- Imisipha yamaphephandaba ibuyiselwa ngokukhawuleza, ngoko ke unokubakholisa imihla. Ixesha loqeqesho likhethwe ngokuzimela, kuxhomekeke kwimoya yakho.
- Ukwenza umzimba kuphela kwindawo ekhuni, ngoko isitya sokujika asifaneleki. Kungcono ukubeka umtya phantsi kwaye uqale uqeqesho.
- Yenza konke ngokuhamba ngokukhawuleza, okuza kuziva zonke izihlunu. Gwema ukunyakaza ngokukhawuleza kunye neenyoka, njengoko oku kungakhokelela ekulimaleni. Ngexesha elifanayo, kubalulekile ukuthetha ukuba kubalulekile ukugcina ijubane elithile ekwenzeni izivivinyo.
- Elinye iphuzu elibalulekileyo - indlela yokuphefumula ngokufanelekileyo xa ugxininisa umshicileli, ngoko ke xa uphakamisa umzimba, oko kukuthi, umthwalo ophezulu, kulungile ukuxilongoza, kwaye xa ukhulula-uphazamise.
- Ukuba ngethuba loqeqesho uvakalelo oluvuthayo kummandla wokushicilela luvakalelwa, oku kubonisa ukuba yonke into yenziwa ngokuchanekileyo kwaye isiphumo siya kufezwa ngokuqinisekileyo.
- Ukufumana indlela yokushicilela ngokufanelekileyo umshicileli kwi-bench sloping okanye kwi-plane engqamlekileyo, kubalulekile ukusho ukuba kuyimfuneko ukugcina ulotho luxinzelele phantsi, ukuphakamisa nokunciphisa umzimba we-vertebra emva kwe-vertebrae. Oku kuya kukuvumela ukuba ugxininise umthwalo kwimisipha efanelekileyo kwaye unciphise umngcipheko wokulimala.
- Ngoku malunga nomthwalo, omele ukhule kancane kancane. Kufuneka uqale ngenani elincinci lokuphindaphinda, akukho ngaphezu kwe-15-20. Kukulungele ukwenza iimvavanyo kwiindlela ezi-3, phakathi kweyiphi i-break breaks.
- Iisisu zomzimba zahlulwa zibe zilungele kwaye zenzeke, ukuze ukwazi ukufumana iziphumo ezilungileyo, kufuneka uqokelele ukuqeqeshwa kweqela ngalinye. Kubalulekile ukulandela inkqubo yokuqeqesha, kwaye uqale nge-press ephantsi (ukuphakamisa imilenze), uze uhambe kwii-muscle ze-oblique (ukuphika kwelinye icala)
siphelo kunye nomgca ophezulu (ukuphakamisa i-hull). - Xa uqhuba ukuzivocavoca kwisimo esifanelekileyo, akufanele ubeke izandla zakho emva kwentloko yakho, ngenxa yoko, umthwalo entanyeni ukwanda. Kukulungele ukubeka kufuphi neendlebe. Phakamisa isikhuhlane uze ubhekise i-chin kwi-plailing.
Kubalulekile ukuba ungazi nje indlela yokupompa kakuhle i-press engaphantsi nephezulu, kodwa uqwalasele nesidingo sokondlo olufanelekileyo , kuba isiphumo se-70% sincike kulowo umntu adlayo. Omnye akufanele akhohlwe ngokugcina umlinganiselo wamanzi emzimbeni, ukusela ubuncinane 1.5 ilitha ngosuku. Phuza ngamanzi kufuneka kwaye ngexesha lokuqeqesha, faka ibhotile yamanzi kufuphi nawe.