Ufuna ukulahla iifumba ezimbi kwisisu sakho kwaye uhlakulele umshicileli, uze ugcine ingqalelo kwi-fold fold. Inika umthwalo kuyo yonke imisipha ye-abdominis muscle, kodwa umva awuxhasi. Ngenxa yobuchule bayo, inkunzi ingathatha indawo ezimbini zeentlobo.
Qalisa ipoliti kwi-press
Ukuzivocavoca kunzima kwaye kubaqalayo kuya kuba nzima kakhulu, njengoko kuya kufuneka kubambe isikhundla, ukuthembela kuphela kwiintsimbi ngenxa yokuxhatshazwa kwemisipha. Ukuba unomdla wendlela yokufunda indlela yokwenza i-fold fold exercise, kubalulekile ukuba udibanise ubuchule obuchanekileyo bokusebenza. Zibeke phantsi, ubeke imilenze eqondileyo kunye neengalo. Ngokukhawuleza ukuphakamisa imilenze yakho kwaye uzame ukuthinta izandla zakho ezinyaweni zakho. Imilenze kufuneka iguqulwe ngamadolo. Iphuzu elibalulekileyo - ukuguquka kufanele kwenzeke ngenxa yecindezelo. Ukusuka kwicala lomzimba liya kubonakala ngathi i-English letter "V". Emva kokulungisa indawo, buyela kancane kwi-PI. Ukuba ufuna ukwandisa umthwalo, thabatha ubunzima obuninzi, umzekelo, isilumkiso . Enye inketho yokwandisa umthwalo, onokuluhlula aba baqeqeshi - unganciphisi iingalo kunye nemilenze yakho emva kokwenza i-crease.
Qalisa ukuma kwefowuni
Olu hlobo lomsebenzi lujoliswe ekululaleni umva nangemva kwemilenze. Ukongezelela, kukho ulwaphulo olulungileyo lomthunzi, oluye lunceda ukulahla intlungu. Ukwenza i-fold, faka iinyawo zakho kunye ukuze amathambo athathane. Cindezela isisu esiswini kwaye ujikezele, uguqe ngamadolo. Gcina amaqhosha akho, kwaye abadlali abaphambili bazama ukubeka iminwe yabo phantsi kwezithende zabo. Ukuqhubeka ukugoba, zama ukuxhuma iinduli kwiimisipha zethole. Kubalulekile ukuba intamo ikhululekile. Yibambe isikhundla de kube ikhululekile, ngaphandle kokuphefumula .