Ngelishwa, kodwa abafazi abaninzi abanokuziqhayisa ngeendlela ezihle abazuze njengefa. Oku kubangela ukuphuthuma kwesihloko - indlela yokunyusa amaqhosha , ukwenzela ukuba ibe yintlambo kwaye ijikelezwe. Ngokukhawuleza ndingathanda ukuthetha ukuba lo msebenzi awulula, kodwa ngokuqeqeshwa rhoqo nokuqiniswa kuya kukwazi ukuphumeza umphumo omuhle.
Unokukhawuleza njani ukwandisa amatye emakhaya?
Ngaphambi kokuqwalasela ukuqhuba kakuhle, ndingathanda ukunika iingcebiso ezifanelekileyo. Okokuqala, kucetyiswa ukujongana nobunzima obongezelelweyo, obuya kuthintela umphumo. Okwesibini, isantya somsebenzi sibalulekile. Ukwandisa umthamo kunconywa ukuba wenze yonke into ngokukhawuleza. Ngaphambi kokuba wenze ukuzivocavoca, kufuneka wenze ukufudumala ukufudumala izihlunu.
Indlela yokunyusa amaqhosha ngoncedo lokuzilolonga:
- Squats . I-IP - yima ngokukhawuleza, thabathe i-dumbbells kwaye uyibambe. Umsebenzi - udibanise, udibanise izikhwelo emva, phambi kokuba i-angle efanelekileyo yenziwe ngamadolo. Intloko phambili phambili ukwenzela ukuba umva ungagungqiwe, kwaye ugcine iinyawo zinyanzelwe phantsi. Ngelixa ukhuphuka, zama ukucima iifolo. Ukulahla, ukukhupha, kunye nokunyuka-ukuphuma.
- Ukuwa . Ukuthetha ngendlela yokunyusa intombazana entombazana, akunakwenzeka ukuphosakela lo msebenzi, osebenza kakuhle. I-IP iyafana nokusebenza kwangaphambili. Umsebenzi - yenza umlenze omnye uphambane kwaye uphononise ekubunjweni kwekona elifanelekileyo emadolweni. Amadolo aphikisayo akufanele achukumise phansi. Emva koko, buyela kwi-IP. Ukunciphisa, ukukhupha, kunye nokukhuphuka-ukungena.
- Ukuhamba eludongeni . Lo msebenzi uthathwa nzima, kuba kuyimfuneko ukugcina imali. I-IP - i-perpendicular ukuya eludongeni, ugoba imilenze yakho emadolweni uze uphumule phezulu kunye nezwane zakho. Umsebenzi kukuthatha amanyathelo amancinci eludongeni, ugxininise ubunzima kumagxa asegxeni. Ukugcina ibhalansi yakho, faka izandla zakho phantsi. Ephezulu, yenza uguqa ngeenyawo zakho.
- UMakhi unyawo . Ukuba unomdla kwindlela yokunyusa amaqhosha ngokuvolisa, ke uqaphele lo msebenzi . IP - emi phezu kwazo zonke ezine, faka izandla zakho phantsi kwesifuba sakho. Umsebenzi wukuthatha umlenze omnye emva koko ukuze udale umgca ochanekileyo kunye nomzimba, uze uwususe kwisifuba.
Ngamanye amanyathelo athatyathwayo kufuneka ayenze amaxesha angama-15-20 kwiindlela ezi-2-3. Ukufikelela kwiziphumo ngokukhawuleza, hlengisa amandla.