Ukuzivocavoca emaphephandabeni - izakhiwo eziphumelela kunazo zonke zokuzivocavoca kwemisipha yomzimba

Iphupho nomgomo wabesifazane abaningi ukukwenza umzimba wakho ube mnandi futhi uhlolwe. Ukuthola okufunayo, udinga ukwenza izinguquko ekudleni nokuzivocavoca njalo. Ukuze umshini ube mnandi, kuyadingeka ukulayisha imisipha ephansi, engenhla kanye neyamuva .

Ukuzivocavoca for the press for abesifazane

Kunemithetho eminingi okufanele icatshangelwe ukuze isebenze kahle imisipha yomzimba:

1. Izindlela ezinhle kakhulu zokunyathelisa kufanele zenziwe ekuseni, uma kunezinkampani futhi ungasebenzela ukuphakama.
2. Ungakwenza kuphela uma sekudliwe amahora ambalwa adlula.
3. Ngesikhathi usebenzisa, buka umoya wakho, njengoba kuvunyelwe ukuwugcina.
4. Yenza imizimba kancane kancane uzizwe.
5. Ungaziqhelisi kuze kube yilapho ukhulelwa, okwanele izikhathi ezintathu ngesonto.
6. Ukuzwa komlilo esiswini kuyobonisa ukuthi umzimba uyenziwa ngendlela efanele.
7. Kunconywa ukuba ukhethe inombolo enjalo yokuphindaphinda, ukuze isikhathi sokugcina senziwe kusukela kumandla wokugcina.

Ukuzivocavoca emaphephandabeni ngama-dumbbells

Ukusebenzisa isisindo esengeziwe, ungandisa umthwalo emisipha, okuzosheshisa inqubo yokuthola umphumela. Kwabaqalayo okwanele ama-dumbbells anesisindo esingu-3 kg. Izindlela eziphumelelayo zocingo kumele zenziwe izikhathi ezingu-15-20.

1. Ngenkathi umile, thatha i-dumbbell eyodwa bese uyibeka eceleni. Hlanganisa, yenza i-tilt kanye nokuyeka kokuphela kwesibili bese uqondisa umzimba. Yenza zombili izinhlangothi.
2. Zibeke phansi bese uphakamisa kancane eceleni ohlangothini olunemilenze encane. Umzimba kumele udale incwadi "V". Dumbbell ngezandla zombili bese uzidonsa phambili, ekwenzeni indandatho. Hamba ngawo imilenze.

Ukuzivocavoca for the press kwi bar enezingqimba

Okuphumelela kakhulu ekusetshenziseni imisipha yomzimba kungukuzivocavoca ebhasini , ngoba ungakwazi ukufezekisa ukulinganisa okungenakwenzeka phakathi kwezinye ukuhamba. Ukuze usebenze umshini kubha engqimba, kubalulekile ukuphakamisa imilenze yakho hhayi ngezindleko zangemuva. Yenza okungenani izikhathi ezingu-20 ngalunye.

1. Ukuzivocavoca komshini ophansi, bamba ibha ngokubamba isilinganiso. Ukukhipha umoya, phakamisa imilenze yakho egobile, uzama ukuwathinta esifubeni sakho. Ekupheleni kokunyakaza, lungisa isimo bese unciphisa imilenze.
2. Ukuqonda i-crossbar bese uphakamisa imilenze, uguqa umzimba. Emva kwalokhu, faka imilenze yakho ngakwesobunxele, bese ngakwesokudla, uphinda ukunyakaza kwe-pendulum. Ungabambeli umoya wakho, umzamo wokuphefumula.

Ukuzivocavoca ebhentshini ye-press

Ngama-gyms, ukuhlaziywa kwemisipha yomzimba ezikhathini eziningi kwenziwa ebhentshini. Ukuqeqesha emaphephandabeni kungathatha indawo enqenqemeni futhi eqondile. Udinga ukwenza okungenani izikhathi ezingu-25 ngezinga ngalinye.

1. Lala phansi ebhentshini bese ubambelela ekugcineni ngezandla zakho. Izembatho, ukuguqa ngamadolo, ukuphakamisa esifubeni, okwenza ukukhipha umoya. Ukuhamba kufanele kuqhubeke kuze kube yimilenze engekho esifubeni. Buyela ku-IP ngokuphefumulelwe.
2. Ngokuzivocavoca olulandelayo emshinini wokuvivinya umzimba kuzodinga i-expander ezokwenza izisindo ezengeziwe. Kumelwe kudluliselwe ngaphansi kwebhentshisi elithambekele. Lungisa imilenze yakho, thatha izingalo ze-expander bese uwabamba eduze kwama-clavicles. Ukukhipha umoya, phakamisa umzimba ngaphambi kokuthi ube yi-perpendicular to the floor. Ngemuva kokulungisa isikhundla, kancane kancane shiya ebhentshini.

Ukuzivocavoca emshinini ku-fitball

Ukusebenza ekhaya ekhaya i-fitball inkulu, ngoba phakathi nokuqeqeshwa umzimba uzobe uhlale unenkinga yokulondoloza ibhalansi. Ukuze uqoke kahle ibhola, hlala kuyo bese ubona ukuthi imilenze iyafana yini phansi. Ukuzivocavoca okungcono kakhulu kumaphephandaba kwenza izikhathi ezingu-15-20 ngezinga ngalinye.

1. Lala phansi ku-fitball, ucindezela emuva kuye futhi ugcine ngesikhathi sokuqeqesha. Ukuze kube lula, gcina izingalo zakho zawela esifubeni sakho, futhi uguqe ngamadolo. Ngokusebenzisa imisipha yomshini wokucindezela, ukuphefumula, ukuphakamisa, nokunyusa umzimba ophansi.
2. Thatha ukugcizelela amanga ngokubeka umlenze ophansi ku-fitball. Gcina imilenze yakho futhi ubuyele ngokuqondile. Ukukhipha amandla, phonsa amadolo akho esifubeni sakho, wenze ukuguquka. Ibhola kufanele lihambisane namazinyo. Buyela ku-IP ngokuphefumulelwe.

Ukuzivocavoca ngesondo lokushicilela abesifazane

Phakathi kwama- simulators asekhaya atholakalayo , ungahlukanisa isondo lokuzivocavoca. Ukuzivocavoca komshini wokugcoba nge-roller kusebenza kahle emshinini wezansi. Lokhu kuyindlela enhle kakhulu yabesifazane abafuna ukunciphisa isisindo ngemuva kokubeletha. Imiphumela ingabonwa ngenyanga, uma wenza ukuvivinya ngesondo ukuze ucindezele okungenani izikhathi ezingu-15 ngezinga ngalinye.

1. Hlala emadolweni akho, thatha i-roller ezandleni zombili bese uyibeka phambi kwakho. Kudingekile ukuthi uqhubekele kancane kancane ukuqhubekela phambili. Okufanelekile, uma ungakwazi ukufeza isikhundla esiphezulu. Ukuhamba kufanele kwenziwe nge-inhalation. Khiya isikhundla futhi ekuphumuleni ukubuyela ku-FE. Ukuhamba kufanele kwenziwe kuphela ngenxa yenkinga yokucindezela. Yenza izikhathi ezingu-15-20.
2. Ngokuzivocavoca olandelayo, udinga ukulungisa izinyawo ezithwalweni zamasondo bese ubeka izandla zakho phansi. Ngenxa yalokho, umzimba kufanele udale incwadi "L". I-roller kufanele ihanjiswe eduze nezindwangu ngangokunokwenzeka, kanti izinyathelo zibheke phezulu. Khipha kancane kancane isondo ngenxa yamandla emisipha yesisu namathanga. Yenza lo msebenzi izikhathi ezingu-15.

I-vacuum yokuzivocavoca ye-press

Kukhona abesifazane abakhononda ukuthi ukuqeqeshwa okujwayelekile akusebenzi, futhi imisipha yomzimba isalokhu ivulekile. Kulesi simo, ukuvivinya umzimba emshini wokunyathelisa, okusiza ukukhipha imisipha yangaphakathi, kuzosiza. Imiphumela ingabonakala emavikini amathathu. Ukwenza umsebenzi wokunyathelisa amantombazane, lemithetho elandelayo kufanele icatshangelwe:

1. Beka izinyawo zakho emazingeni ehlombe, bese ugcina izandla zakho ezinqulwini.
2. Gxilisa kakhulu emakhaleni ukuze uthole inani eliphakeme lomoya emaphashini. Ngakho-ke kubalulekile ukuthelela isisu.
3. Khipha ngokucacile ngomlomo wakho ukukhulula wonke umoya. Phakathi nalokhu, kubalulekile ukucindezela isisu emuva ngangokunokwenzeka. Kulesi sikhundla, hlala imizuzwana engu-10-15. bese uphumelela emoyeni. Udinga ukukwenza izikhathi ezingu-10-15 kuziphindaphinda ezintathu.

Ukuzivocavoca for the strap press

Umthwalo oqinile usebenza ngokugcwele emisipha futhi ubangele ukuba amafutha ashise ngentshiseko. Ukuphatha ibha ngendlela efanele awukwazi nje ukuqinisa isisu, kodwa futhi ulayishe imisipha yangemuva, imilenze, izandla nezintambo. Ukuzivocavoca okufanayo komshini wokucindezela esiswini kwenziwa ngesikhathi, kanti isikhathi eside kuthatha ukubamba isikhundla, kungcono.

1. Hlala phansi, bese ugoba izingalo zakho ezinhlangothini, ukuze kugcizelelwe emabandleni. Phakamisa i-casing ukuze iqonde. Kubalulekile ukuthi izintambo zingaphansi kwamahlombe, azosusa umthwalo wokugcina.
2. Imilenze namathanga kufanele kube nzima, okuzosiza ukugwema ukuguquguquka emhlane ongezansi, futhi uzogcina umthwalo esiswini.
3. Umzimba kufanele ube sesikhundleni esiphambili. Bamba isikhathi esiningi kakhulu. Ungakhohlwa ukuphefumula.

Uhlelo lokuqeqesha ucindezela

Ukuze uhambise amafutha kusuka endaweni yesisu futhi usebenzise kahle umshini, akufanele nje ucabangele indlela yokuzivocavoca, kodwa futhi wenze uhlelo olufanele futhi alwenze ngaphandle kokubuyela emuva. Izakhiwo eziyinkimbinkimbi ze-press kufanele zihlanganise nokuphumula, ukuze imisipha ibe nethuba lokubuyiselwa, ngoba ngaphandle kwalokhu, umphumela ngeke uphumelele. Kudingeka ushintshe izivivinyo ngezikhathi ezithile futhi ucindezele ukusebenza, ngoba ngaphandle kwalokhu ngeke kube khona inqubekela phambili.