Phakathi kwamantombazane nabesifazane, kuvame ukuzwa izingxoxo mayelana nendlela yokwenza umshini wokugcoba noma izintambo, kepha indlela yokupaka kahle imisipha yangemuva ayidlangalaleni. Amantombazane amnandi, asebenza ekuthuthukiseni kwanoma iyiphi ingxenye yomzimba wakho omuhle, ungakhohlwa ngezinye izingxenye zawo. Kunoma yimuphi umsebenzi, kuyadingeka indlela eyinkimbinkimbi, akunakwenzeka ukuthi umshini uzobheka okuhle ngokumelene nesifuba samabele, noma, isibonelo, izintambo ezigxilwe ngokumelene nokubuyisa emuva. Ukuze udale umzimba omuhle, udinga ukusebenza isikhathi eside futhi unzima kuzo zonke izingxenye zawo, njalo wenze izivivinyo ezidingekayo futhi udle ngokufanele. Ungakhohlwa ukuthi impumelelo engu-50% ixhomeke ekutheni okunomsoco.
Ukuhleleka okuhle kwakubaluleka ngaso sonke isikhathi, esikhathini esedlule, isibonelo, amantombazane ahamba nezincwadi emakhanda abo, futhi kwamanye amazwe abesifazane basagqoka izinto ezahlukene. Ukwenza umzimba olula nsuku zonke emisipha yangemuva, ungathola ukubuyiswa kombuso futhi ubuke ngokubonakalayo esifubeni.
Namuhla, sizoxoxa ngokuthi intombazane ingamgcoba kanjani futhi imenze ibe mnandi ngangokunokwenzeka. Ngendlela, ukuxubha imisipha emuva ekhaya kuyinto engokoqobo, ngakho-ke ungasheshi ukuya eqenjini lezempilo eliseduzane njalo kusihlwa ukuze wenze umzimba olula. Kodwa uma ungumuntu omusha emdlalweni, kungcono ukubuza umfundisi ukuthi angaphambanisa kanjani emzimbeni wakho, futhi emva kwezinhlelo eziningana uqhubeka nokuqeqesha ekhaya.
Ngaphambi kokuba sijwayele ukuzivocavoca okulula, ake sikhulume ngemisipha esizosebenza ngayo. Ingemuva ingahle ibe ngokomzimba ihlukaniswe zibe izingxenye ezintathu, phezulu, phakathi nophansi. Ingxenye engenhla ihlanganisa trapezoid, muscle rhomboid kanye muscle ephakamisa scapula. Kuyingxenye ephakathi kukhona imisipha ebanzi, eyindilinga (emikhulu neyincane), imisipha enama-spinous neyindilinga, ingxenye ye-muscle eside kakhulu. Ingxenye engezansi iyingxenye yomsila omude kunazo zonke kanye nomsila we-lino-rib.
Isiyinkimbinkimbi sokuzivocavoca
Ake sibheke isethi encane yokuzivocavoca, indlela yokupaka kahle imbuyiselo yakho.
- "Ukubhukuda" . Ulale phansi esiswini sakho, uphakamise imilenze yakho phezulu ngangokunokwenzeka futhi izingalo eziqondile. Ngokushesha ngangokunokwenzeka, qala ukushintsha izandla nezinyawo, isandla sokunxele sisebenza ngonyawo lwesokudla futhi ngokufanayo. Ngesikhathi sokuvivinya umzimba, qiniseka ukuthi isikhungo somzimba sihlala simile, futhi ungabuyeli ikhanda lakho.
- Superman . Salala esiswini, izandla zihamba phambili, ikhanda liyancipha. Kancane kancane ukhulise izingalo nemilenze eqondile kakhulu ngangokunokwenzeka, uhlale kule ndawo imizuzwana 2-3 bese ubuyela esimweni sokuqala. Ngesikhathi sokuzivocavoca, qiniseka ukuthi awunayo ngokweqile-isandiso entanyeni (ungagodli ikhanda lakho emuva). Ukuze ucindezele ukuvivinya umzimba, udinga ukuxhuma imilenze yakho kanye nezandla ndawonye, uma unomthwalo okwanele, gudlulela izingalo nemilenze yakho kancane kunokuba ububanzi bamahlombe akho.
- "Ikati elinesandiso" . Sikhuphuka kuwo wonke ama-four, sihlehlise phansi. Kancane kancane, uphakamise ingalo efanele kanye nomlenze wesokunxele ngendlela ephakeme ngangokunokwenzeka, kodwa ngesikhathi esifanayo qiniseka ukuthi awukhothameli esifundeni se-lumbar, futhi isikhumba sezinwele sihlala singenalutho. Phindela emuva esimweni sokuqala bese uphinda ngokufanayo nangengalo nangemlenze ehlukile. Ngesikhathi sokuzivocavoca, zama ukufinyelela amacebiso eminwe ezandleni nasezinyaweni, uzizwe umsebenzi wemisipha yangemuva.
- "Ukulima" . Ukuze wenze ubuhle buhle, akudingeki nje ukuthi upheme izicubu, kodwa futhi ukudonsa. Beka phansi, faka izandla zakho eceleni kwesiqu. Khulisa kancane imilenze yakho eqondile uphinde uvale kahle ikhanda lakho. Zama ukuphumula ngokuphelele kule ndawo futhi uzizwe umzila womgogodla. Ngesikhathi sokuvivinya umzimba, qaphela kakhulu, ungenzi ukunyakaza okungazelelwe futhi ukhethe isikhundla esisekelwe emandleni okwenyama.
