Abaninzi banomdla wokufumana ukuqeqeshwa okunempumelelo kwenkcazelo, kodwa ngoku kutsho bafanele bathembele kuphela kwiingcebiso zabaqeqeshi kunye nokuzibona kwabo. Ngethamsanqa, lo mbandela uthathwe ngabaqeqeshi: Unjingalwazi waseMerika uPeter Francis wenza isifundo esikhulu, ngexesha apho kwakunokwenzeka ukuphonononga ukuphumelela kwezifundo ezidumileyo. Ngenxa yoko, i- exercises efanelekileyo kunye neyona ndlela ibhetele yokushicilela ipapashwe.
Imisebenzi efanelekileyo yokushicilela
Ngethuba lovavanyo, lusetyenziswe ukufumanisa ukusetyenziswa ngokusemgangathweni komzimba wokushicilela, icandelo le-electromyography lisetyenzisiwe, elilinganisa umthwalo kwimisipha ephezulu, esezantsi kunye neyaphantsi. Kubalulekile ukuba uqaphele ukuba "phezulu" kunye "nomgca wezantsi" ngokwenene ulwahlulo olunemiqathango, ngenxa yokuba yinto efanayo. Kwaye izidumbu ezisisigxina zesisu zisisakhiwo esahlukileyo, ngoko ke ezinye izivivinyo zibonisa ukuphumelela okuphezulu kubo. Iziphumo zemiqathango zabhalwa kwiingongoma ezinxulumene neengcali zeklasi. Ukuphakamisa amanqaku, ukusetyenziswa ngokugqithiseleyo, kuba umthwalo kwiimisipha uphezulu.
Ngoko ke, ukuba ucinga malunga naluphi uhlobo olwenziwe kumaphephandaba, bhe kolu luhlu (uqeqesho luhlelwe ngenjongo yokunciphisa ukusebenza kakuhle):
- "Ibhasikidi" - 248.
- Imilenze iphakanyiswa kwisigxina - 212.
- Ukugxotha kwi-fit-more - 139.
- Ukuphikisana nemilenze ephakamiswe phezulu - 129.
- Ukuxubusha nge-roller - 127.
- Ukuxubusha ngeengalo ezichongiweyo - 119.
- Ukubuyisela ukubuyisela - 109.
- Ukuphikisana ne-Ab Roller-105.
- Ukukhwela kwii-elbows ("ibha") - 100.
- Iintshukumo ze-Classic - 100.
Kukho ukulinganisa okufanayo kweeklasi kunye neentlobo ze- oblique ze-press , okufuneka zifakwe kwakhona kwinkqubo yokuzivocavoca:
- Imilenze iphakanyiswa kwisigqibo - 310.
- "Ibhasikidi" - 290.
- Ukubuyisela ukubuyisela - 240.
- Ukuma kuma-elbows ("ibha") - 230.
- Ukuphikisana nemilenze ephakanyisiwe - 216.
- Ukugxotha kwi-fit-bol - 147.
- Ukuxubusha nge-roller - 145.
- Ukuphikelela ngeengalo ezigqityiweyo - 118.
- Ukunyuka kwi-Roller 101.
- Iintshukumo ze-Classic - 100.
Ngoku ukuba uyazi izibonakaliso zangempela zokusebenza kwezenzo ezithile, unokwenza lula inkqubo yoqhagamshelwano oluza kusebenza.
Iseti efanelekileyo yokuzilolonga komshicileli
Kwinqanaba leeklasi, ungabandakanya kuphela ezo zenzo ezimbalwa ezineengongoma ezingaphezulu kwama-200 kwaye oku kuya kubakho okwaneleyo ukufumana i-press efanelekileyo. Cinga ngemigaqo yokuphunyezwa kwayo.
Iibhayisikili (amanqaku angama-248 omshicileli)
Isiqalo sokuqala: ulele phantsi, izandla emva kwentloko, amadolo aphelile, imilenze ephakanyisiwe ukusuka kumgangatho ukuya kuphakama malunga no-30 cm. Yithwala iinyawo zakho ngokungathi uhamba ngebhayisekile. Yenza iiseti ezi-3 zomzuzu omnye ngamnye.
Ukuguqula emva (ii-240 iingongoma zeemisipha zangasemva)
Isikhundla sokuqala: ukulala ngasemva, izandla phantsi, imilenze iguqa ngamadolo kwaye ikhulile. Ukucoca izihlunu zenkampani yokushicilela, gxotha ngamadolo kwisifuba, uchithe izibonda ezivela phantsi. Buyela kwisikhundla sokuqala. Yenza iiseti ezi-3 zokuphindaphinda 10-15.
Ukuphakanyiswa kwemilenze kwisigxina kwi-bar engqamlekileyo (amanqaku angama-310 emisipha yangasemva)
Yenza i-classic ixhomekeke kwibha engqambileyo kwaye uguqe ngamadolo (ama-degree angama-90). Gxotha amadolo akho kwisifuba sakho ngokuphakamileyo kunokwenzeka. Xa oku kulula, hamba "kwikona" - ukuphakamisa imilenze eqondileyo kwii-90 degree degree. Yenza iiseti ezi-3 zokuphindaphinda 10-15.
I-Planck (ama-230 amanqaku omshicileli)
Ukulala phantsi kwisisu sakho, ukugoba iindlovu zakho uze uye kwindawo yokulala emacaleni kunye neenzwane. Umzimba kufuneka wenze umgca ochanekileyo ukusuka phezulu kwentloko ukuya kwisithende seenyawo. Bamba ixesha elide kunokwenzeka. Phinda kathathu.
Ukuphikisana nemilenze ephakanyisiweyo (amanqaku angama-216)
Ukulala emva kumatshini, iintende ezisezantsi, imilenze eqondileyo kunye, ephakanyisiwe. Musa ukudiliza umqolo wakho osezantsi phantsi, phakamisa isifuba sakho, uzama ukuthinta imilenze. Ngaba iiseti ezi-3 zamaxesha angama-10-15.
Imihla ngemihla yokushicilela izakuvumela ukuba ube mnandi kwaye ube mncinane ngexesha elifutshane.
Isethi efanelekileyo yokuzilolonga yonke imihla: