Isibeleko samabhinqa amaninzi yindawo engxaki apho i-fat fat excess is accumulated. Ukulahla akulula kwaye kufuneka wenze umgudu omkhulu ukubona iikhabhi ezixabisekileyo. Kule meko, kuya kuba luncedo ngolwazi malunga nendlela yokushicilela ngokufanelekileyo umshicileli ukwenzela ukuba inqeni ingabikho. Kukho umlinganiselo omkhulu wokuzivocavoca okukuvumela ukuba ube nemiphumo emihle ekuqeqesheni. Unokwenza nanini na ekhaya ekhaya okanye kwindawo yokuzivocavoca, into ephambili kukuba ukwazi indlela efanelekileyo kwaye uqwalasele imigaqo-siseko yoqeqesho olusebenzayo.
Indlela yokucoca ngokufanelekileyo umshicileli ukususa isisu?
Uninzi lwamatye umshicileli ixesha elide, ukwenza inani elikhulu lokuphindaphinda, kodwa akukho mphumo kulo. Yonke into ibangelwa kukuba umntu akaqwalasele iinkcukacha ezibalulekileyo.
Njengeentombazana ngokuchanekileyo ukuguqula umshicileli ekhaya okanye kwiholo:
- Ukuzivocavoca okufuna ukuba uthathe isikhundla esifanelekileyo, zenziwa kuphela kwindawo epholileyo kunye nobunzima.
- Ukuqalisa uqeqesho akukho ngaphaya kweeyure ezingama-2.5-3 emva kokutya.
- Ukuqala, ukufudumala okuncinci kuqhutyelwa, kuhloswe ukufudumala imisipha. Unokwenza imithambeka, ukujika, njl.
- Yenza zonke iintshukumo ozidingayo ngokukhawuleza, ukhuphe i-jerks, kodwa kufuneka uhambelane nesinye isigqi.
- Kukulungele ukupompa umshicileli kwindawo yokuzivocavoca ngaphandle kokunyaniseka okukhulu, kuba, ngaphandle koko, iimisipha zentliziyo ziya kubumba.
- Ukuze uqeqesho lusebenze, kuyimfuneko ukugcina umshicileli ngokukhawuleza ngexesha lokusetyenziswa. Ukwenza oku, ungaziphumli ekupheleni kwamaphuzu.
- Inyaniso yokuba umgijimi owenza ngokufanelekileyo umziselo uya kuveliswa ngumsindo ovuthayo kwindawo yokushicilela. Musa ukuma emva kokuvela kwayo, yenza inani elininzi lokuphindaphinda.
- Kubalulekile ukwazi indlela yokuphefumula ngokufanelekileyo xa ugxininisa umshicileli, kuba oku kuphumela kwisiphumo esibekiweyo. I-Exhale kufuneka ibe ngumgudu, oko kukuthi, xa umzimba uphakanyiswa, kwaye ukuphefumlelwa kwenziwa ngokuphumla.
Ukufezekisa iziphumo, ukuqhuba umzimba rhoqo kubaluleke kakhulu, ngoko ke ubuncinane kathathu ngeveki, kodwa ungacinezeli umshini imihla ngemihla, ngenxa yokuba imisipha ifuna ixesha lokubuyela.
Indlela yokupompa i-press upper?
Umsebenzi wendabuko wokusebenzela le ndawo uphazamisa. Ukuze uyenze, zibeke phantsi phantsi kwaye ucinezele amahlombe akho kunye nesinqe kuwo. Bendela imilenze yakho, kwaye ugcine iingalo zakho zijonge kwiindawo ezikufutshane neendlebe zakho. Ukuqhawula kuphela amacala ehlombe, ukwenza ukuphazamiseka ngelixa ugcina umqolo ophantsi ucindezelwe phantsi.
Indlela yokuguqula umgca wezantsi?
Ukuze usebenze kule ngxenye yecindezelo, umsebenzi olula uphakamisa imilenze yakho. Hlala emva kwakho kwaye welula izandla zakho kunye nomzimba. Khuphula imilenze yakho phezulu ukuze ibe yi-perpendicular to the floor. Ukuyinciphisa phantsi ngaphandle kokuchukumisa umgangatho. Unokunciphisa imilenze yakho. Enye inketho ukuphakamisa imilenze, kwaye uyibothele emahlombe akho, uguqa ngamadolo.
Indlela yokushicilela ngokufanelekileyo umshicileli kwibhentshini yokunyathela?
Kwiindawo zokuhlala kukhona iibhentshi ezizodwa ezikhethiweyo, apho ungakwazi ukuwuhambisa khona umshicileli . Abaninzi bafumana izixhobo zokuqala ekhaya. Beka kwibhentshi kwaye ulungise imilenze eguqa ngamadolo emva kwabaxhasi. Gcina iingalo zakho zigobile kwiindawo ezikufutshane nentloko yakho. Ukuba ufuna ukwenza lo msebenzi ngokunyamezela, yiphathe i-pancake kwi-bar uze uyigcine kufuphi nesifuba sakho. Ukukhupha, ukukrazula amahlombe akho, kwaye emva koko, uze uphakame uze ube nekona elifanelekileyo phakathi komzimba kunye nemilenze. Emva kokulungisa indawo ekuphumuleni, buyela kwi-IP. Kwi-bench incline, unokwenza i-oblique twists ukuphakamisa umzimba kwaye uyiphonse kuqala ngakwesobunxele uze ufike emadolweni.