Abaninzi, becinga ngeprogram yoqeqesho, bayalibala malunga nomva, kodwa ngokwenene izihlunu kule ndawo nazo zifuna ukusebenza. Okokuqala, zibalulekile ekubunjweni kwesithuba esihle. Okwesibini, ukufezekiswa komfanekiso omhle ngaphandle kokuqeqeshelwa ukubuyisela akunakwenzeka. Okwesithathu, izihlunu ezingasemva zomeleleyo zibalulekile ekuphuhliseni kwezinye iindawo zomzimba.
Ukubuya koqeqesho kumantombazana
Inkqubo kufuneka yenziwe ngamanyathelo owenzayo. Ukongezelela, kuyacetyiswa ukuba kwenziwe rhoqo utshintsho ekuqeqeshweni, kuba izihlunu zingasetyenziselwa umthwalo, kwaye ngoko, akusayi kubakho mphumo. Umsebenzi ngamnye kufuneka uyenziwe ngo-2-3 iiseti ezili-12-15.
Ukuzivocavoca ukuqeqeshwa komva:
- Hyperextension . Yenza lo msebenzi usebhentshini ekhethekileyo, ulungise phantsi kweenyawo ezihambayo. Hlela ukwenzela ukuba ugxininiso lukwinqanaba eliphezulu lethanga, kwaye uwele iingalo esifubeni. Umsebenzi: ukuphefumula, ukuxhomekeka phambili uze ugcine umqolo wakho uphelele. Ukufudumala, buyela kwindawo yokuqala. Yenza konke ngokukhawuleza ukuze ungalimazi.
- Planck . Ekuhambeni koqeqesho ekhaya, kulufanelekile ukubandakanya lo msebenzi, kuba awunzima, kodwa unika umphumo omuhle. IP - faka iingalo zakho phantsi kwamagxa akho, kwaye ubeke iinyawo zakho umgama omfutshane ngaphandle. Umzimba kufuneka wenze umgca ochanekileyo, amahlombe akufanele aphakanyiswe ezindlebeni. Gcina ibha ubuncinane ubuncinane ngomzuzu. Ukunyanzelisa umsebenzo, unokuphakamisa umlenze wakho okanye welula ingalo yakho phambi kwakho.
- Ukuphosa intonga kwintlambo . Ukuqeqesha imisipha emva ekhaya kwaye igumbi lifanelekile lo msebenzi. Azikho zonke izindlu ezinebar, ngoko unokusebenzisa i-dumbbells. I-IP: thabatha ibha ukwenzela ukuba iintendelezo zijongene phantsi, kwaye imilenze yakho iyagoba emadolweni. Umsebenzi ukukhupha, ukukhupha i-bar, ukugoba iingalo zakho kwiingqungquthela, ezifanele zixinzeleleke kakhulu emzimbeni. Kwinqanaba eliphezulu, ubambe isibini kwaye ubuyele ekuphefumleleni kwindawo yokuqala.
- Superman . Ekuqeqesheni emva ekhaya, ungaphinda udibanise lo msebenzi osebenzayo, apho kufuneka ulale khona esiswini sakho. Ukunxilisa, ngokukhawuleza ukuphakamisa imilenze yakho kunye neengalo kwaye ulungise indawo malunga nemizuzwana emibini. Ukukhupha, unciphisa umzimba phantsi. Kukho lo msebenzi kunye nenye indlela - pha kamisa ingalo yakho nomlenze ochaseneyo, kwaye ke, utshintshe. Kule meko, ukunyakaza kuya kufana nalabo abenziwe ngumntu ngexesha lohambo.