Uyini umphumela wokudonsa abafileyo, futhi yiliphi imisipha iqembu sibangelwa?

Isizini lolwandle isendleleni, ukuba angaweli ubuso ebhuqwini, kudingeka ubheke ezikhexisayo. Ngaphambi ukuqala kwenkathi abesifazane asebenzayo ulahlekelwe isisindo, kodwa guys akhishwa up imisipha yakho. umzimba Basic, okuzokwenza ukuthi kutholakale ukuze isisindo sakhe sithi nokulolonga umzimba silingo efile. Kulokhu abathintekayo imisipha ezilandelayo: engxenyeni engenhla futhi phakathi kwethanga nezinqe.

kufanele basondele kanjani lesi sivivinyo? Isimiso akahlukile eziyinkimbinkimbi kakhulu:

1. Kuyadingeka ukuthatha okuthunyelwe. Kuheleza kumele kube njalo phezulu, kancane ebanzi kuka ububanzi ehlombe. Izintende kufanele ithunyelwe emuva ubekwe ngaphandle, ne izinhlangothi emathangeni. Kulesi isikhundla udinga ukuba babe nemilenze ngqo. Badinga ukuba lumiswe ngesikhathi ububanzi ehlombe. Standing sesimweni kancane bend okhalweni, thatha emahlombe emuva bend esifubeni sakhe. I kwesilevu ibekwe parallel phansi.
2. Njengoba ephethe isikhundla ngenhla kufanele kancane kancane uthathe emuva ukhalo sitsheke umzimba phambili.
3. Phakathi ukubulawa kwabo enyakazayo futhi lift, ibha kumele ubanjwe eduze kobuso imilenze ukugibela phezu kwabo, ngokuthinta shins, amadolo kanye okhalweni.
4. Emthambekeni ekwenzeni lo msebenzi onjalo, njengomuntu silingo efile, kufanele wenze i-inqobo nje uma umzimba ayithathi parallel isikhundla phansi. Usizi kulesi sifundazwe kufanele ibe sezingeni okungenani maphakathi no-shin.
5. Uma lokhu isikhundla kufinyelelwe, kubalulekile ukuba ngokushesha ukushintsha isiqondiso. Ngakho kubalulekile ukuba siqhubeke kuka. Lapho oqeda esifubeni kuyadingeka ukuze ngokushelela ukuhambisa izibunu zakho phambili. Lifting kumele kwenziwe kuze kube isikhathi lapho angeke amukelwe ukuqala isikhundla. Lapho kuyoba ukunqoba siyisinqumo esinzima kunazo zonke ingxenye, kufanele exhale.

Uma wenza lokhu, njengoba silingo efile, kufanele liqine ukuze ukugoba yomgogodla, ngaphandle kokushintsha isimo salo. Ukugoba imilenze yakhe, kwehlisa ikhanda lakhe akukwazi kunoma isiphi isimo. Kufanele uzame ukugcina isizinda ngaphansi izithende.

Esimweni lapho kunzima ukukugcina imilenze yakho eqondile, kungaba kancane bent, ngenkathi isikhundla ukuphumula. Kuze kube sekupheleni umsebenzi isikhundla wemikhawulo aphansi akudingekile ukushintsha. Sikhishwe zonke izinyathelo ezingenhla, ke kungenziwa bazitshela ukuthi abafileyo uzimisele imilenze ngqo kuzokwenziwa ngendlela efanele.

Kunezindlela amathiphu ambalwa ofuna ukulalela lapho ukwenza ukuzivocavoca. Okokuqala, akudingekile elizofinyezwa emuva yakho ngesikhathi yonke inqubo ekusebenziseni. Uma kunzima ukwenza, kungcono ukuyeka umsebenzi. Uma kumelwe iqhubeke, ungakwazi bayalimala emuva sina.

Okwesibili, uma wenza silingo efile, akufanele buyisela kusuka entanyeni kwehle. Uma kungenjalo, ngeke neze ekusebenziseni, ngakho imisipha beyobe behileleke azifani.

Okwesithathu, kumele imilenze igcinwe ngqo. Lokhu kuzokhulisa ukusikwa kwemisipha.

Okwesine, musa donsa barbell ngezandla zakho noma loin. Zonke ukunyakaza kufanele kwenziwe ngemizamo ezingemuva imisipha ethangeni nezinqe. Zonke ezinye amalunga omzimba okufanele kulungiswe.

Futhi okubaluleke: lapho enza lesi sivivinyo nge esindayo isisindo ibhande kumele kusetshenziswe, okuzokwenza ukuvikela ukulimala.