Ukuze uthole umshini wezintambo nezokusiza, kudingeka usebenze ezingxenyeni ezithile zomzimba we-rectus. Okuyinkimbinkimbi kumele kufake ukuvivinya umzimba okuphezulu, kanye nokucindezela okuphansi kanye nemisipha ye-lateral. Ngenxa yalokho, ngokuqeqeshwa okujwayelekile ungazuza umphumela omuhle.
Ukuzivocavoca for the press phezulu abesifazane
Imisipha yomzimba ivela phakathi kwakho konke okusheshayo okubuyiselwe, ngakho ungabaqeqesha ngisho nosuku zonke, ngisho nezikhathi eziningana. Ukuze uthole imiphumela emihle, ukuvivinya umzimba ngamunye kudingeke wenze ngezindlela eziningana, ukwenza izikhathi ezingu-15-20. Kubalulekile ukukhulisa njalo umthwalo ngokukhulisa inani, ngaphandle kwalokho inqubekelaphambili izobe igxiliwe.
Ukuzivocavoca for the press phezulu for girls:
- Ukuphikisana nemilenze ephakanyisiwe . Hlala ngemuva kwakho, ucindezela emuva kwakho phansi. Amandla, ukuze ungangeni endleleni, hamba ngapha esifubeni sakho. Phakamisa imilenze yakho uphinde uwahambise ukuze izinyathelo zihambisane phansi. I-Exhaling, phakamisa ingxenye engenhla yomzimba, futhi ngokuphefumlelwe, wehla, ubuyele ku-FE. Gcina izinyawo zakho zibe zingaphansi.
- Ukuphikisana nebhentshi elincane . Lo msebenzi engxenyeni engenhla yocindezeli yenziwa ebhentshini elikhethekile, elisegayini . Ukuze ukwandise umthwalo, sebenzisa i-expander, okufanelekile ukudlula ngaphansi kwebhedi elithambekele. Lungisa imilenze ngaphansi kwe-roller, bese ugoqa izingalo zakho ezinhlangothini. Ukufudumala, vuka kuze kube yilapho umzimba ophezulu uphazamisa phansi. Lungisa umzimba futhi ku-inhalation ubuyele ku-PI.
- Ukuphikisana ebhodini eliphezulu . Hamba ngamadolo ngaphambi kwe-simulator, thatha intambo bese uyinciphisa kuze kube sezingeni kuze kube yilapho izandla zakho zingaphambi kobuso bakho. Umzimba udinga ukuncika kancane kancane. Ukuphefumula, yenza ukuhlanekezela, ukuqondisa izingxube phakathi kwethanga. Ekuphumuleni, buyela ku-FE.
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