Linegunya, osisi kumaphephandaba kunye obliques

twist Side - ngeyona ndlela kwezihlunu ngaxeshanye uqeqesho cofa kunye obliques. Kukho ukwahlukahlukana ezininzi lo msebenzi, kodwa ke yonke indlela enye okanye omnye ekuthini esiswini caba kunye nokwanda unyamezelo nokomelela dystrophy.

reverse side Ukucofa press

• Lala phantsi ukunwenwa emethini kumgangatho qete. Ngasemva kufuneka kulala ngokupheleleyo phantsi. Somknite imilenze uze ugobe amadolo akho.
• Vula icala umlenze. Ukulungiselela le njongo, eshiya amadolo kwindawo kruthu, jikani, ukususela esinqeni, imilenze walala phantsi, elinye ukuya kwelinye. Yabe kunye umva eliphezulu kufuneka siqhubeke kulala phantsi, yima.
• Landela le linegunya, ecaleni. Fumana izandla emva intloko yakho okanye bachukumise nje iindlebe kunye eminweni yakhe. Uyaqaphela abahluza cinezela, ngokucotha phakamisa amagxa zakho phantsi. Khumbula, amagxa kufuneka straight and agudileyo, ngathi umthambo eqhelekileyo. A imizuzwana embalwa babambe isikhundla enjalo, ngoko ngokucotha ziyekelele izihlunu zakho ukulala ngomqolo phantsi.
• Akufunekanga ubunzima izihlunu entanyeni okanye entloko baxhasa iingalo. Gcina ezintendeni ezintlafunweni; linegunya lateral elibonisa ukuba ngexesha umthambo isebenza cinezela kuphela.
• Lo msebenzi khetho kulula ukuba uwele iingalo zenu, okanye nzima, ukuba ndibanyothule emva kwentloko yakho.

Ukugoba kwicala lakhe

• Balale phantsi ngasekunene okanye icala ngasekhohlo, kangangokuba omnye umlenze ngaphezulu kwelinye. Agobe amadolo akho.
• Beka isandla ngokulandelelanayo ekunene okanye ekhohlo emva intloko yakhe, okanye ukuba zeminwe uthinte Nape. Beka enye isandla sakho phezu esisu okanye ethangeni.
• Landela icala ukujiwuza, uwukhuphe wonke izihlunu esisu kunye nokuphakamisa ukuba umntla eliphezulu. Zama ukuba uthinte hip ingqiniba. Kule ndawo, bahlale okomzuzwana phambi kwenu nize nibuyele yokuqala.

Bemile

• Yima nkqo, onokolula amagxa, iinyawo babeka phezu ibhanti nobubanzi ngaphandle, ugobe amadolo kancinane. Beka isandla sokunene emva kwentloko yakho.
• Landela ukujiwuza lateral, wawaphakamisa umlenze wakhe wasekunene kwindawo esinekona sasekunene kunye etyekayo. Ubunzima kunye izihlunu esiswini kwaye itshintshe kwisiqingatha aphezulu umzimba phantsi.
• Xa lo msebenzi uyibhekise yayichukumisa edolweni. Zama ukuba ukugoba umzimba wakhe phambili.
• linegunya, osisi kwi indawo emi ezilungele abantu ukuhamba elinganiselweyo, abakwazi ukuba balale phantsi kuqeqesho zoqobo.