Qonda ukuthi "u-amateur" nje, ukungena okungahleliwe komshini akukwazi ukuholela emthonjeni oyifunayo, ezimweni ezinjalo umzimba uzobe ugula ngokungapheli, kodwa ngeke kube khona umphumela obonakalayo. Ngokuvamile kaningi ngezimpawu ezinzima zobuhlungu asizange siyeke ekuzivocavoca, sidlulisa izinsizakalo eziningi ezisuka emzimbeni, futhi ngosuku olulandelayo asikwazi ukuphuma embhedeni, njengoba umzimba uhamba ngobuhlungu nobuhlungu. Esikhathini esizayo, sinikeza ukuphumula emisipha futhi siphonsa noma yiziphi izinyathelo zokugcina umshini omuhle, okuthinta kabi yonke imiphumela yangaphambilini.
Phakathi kokuzivocavoca, umshini omuhle uyanconywa ukuba ufeze ama-wraps noju kanye nama-anti-clyulite creams. Kuyinto efiselekayo ekuzivocavoca umzimba okunye nokusikhipha umzimba, kubalulekile ukukhulula ukukhathazeka nokukhathala kwemisipha, futhi ukusikhipha umzimba kukhuthaza ukukhipha amafutha ngegazi.
Uma unesifiso sokuba nesisu esisodwa, kufanele udonsa imisipha esezansi kwesisu, njengoba uyazi, lezi zinhlanzi azigcini nje ukunikeza isisu sethu ubukeka kahle, kodwa sinesibopho ngesikhathi sokukhulelwa kowesifazane.
Uma sifika ekuqeqeshweni, kubalulekile ukupompa yonke imisipha yomshini ngendlela eyinkimbinkimbi, okungukuthi i-lateral, eguquguqukayo futhi eqondile. Ake sibheke izivivinyo zomzimba oqondile, ngakho-ke, sibheke isikhundla esivamile, sikhuphule isifuba kusukela phansi kuze kube sekhoneni lamadireji angamashumi ayisishiyagalolunye, ngoba ukuqala ukusebenza kungenziwa izikhathi ezingu-20. Ngaphezu kwalokho, ukuqamba amanga nje, vusa izinyawo zakho ngamasentimitha angamashumi ayisihlanu ukusuka phansi, ngenkathi ubambe imilenze ndawonye, phinda nokuzivocavoca, futhi, izikhathi ezingu-20. Kunomzimba owodwa we-muscle wangaphakathi, okungukuthi, siwaguqa, sigcine ingxenye engaphezulu yomzimba ngokushelela, bese kancane kancane siphindela emuva ku-30cm. Khona-ke sibuyela esimweni sokuqala, izandla ngalolu hlelo kumele zigcinwe esigodini. Lokhu kusetshenziselwa imisipha eqondile yomshini kufanele kucatshangwe okungenani izikhathi ezingu-15.
Manje sithatha imisipha emihlangothini. Ngakho-ke, sihlala phansi, imilenze kufanele ibe ngaphansi kwamadolo, khona-ke izintambo ezinezimpondo zihamba ezinhlangothini, kwesokunxele-ngakwesokudla, sihlala phansi, ngalesi sikhathi imilenze kufanele ibe sesikhundleni sabo sokuqala, ungasusi izandla ngezansi, . Ukuvivinya umzimba kufanele kuphindwe izikhathi ezingamashumi ayisihlanu. Omunye umsebenzi ongayenza, isibonelo, uhlala phansi, imilenze ihamba phambi kwakho, udinga ukugcina imilenze yakho ndawonye futhi ukhulise amamitha angu-10 ukusuka phansi, emoyeni zama ukudweba izinombolo kanye nezincwadi emoyeni. Futhi waphonsa imisipha ye-lateral nge-push element-up kusukela phansi.
Imisipha eguquguqukayo iyoba nzima kakhulu ukupompa, ngoba ibuthakathaka kakhulu futhi ayincane kakhulu yokuqeqeshwa ekuphileni kwansuku zonke. Siphatha indawo esiyithandayo ngokulala emhlane wethu, izandla ngombhede ngaphansi kwekhanda (njengokungathi sithinta ikhanda ngezandla zethu), futhi siphakamisa ikhanda namahlombe bese sidonsela ngakwesokunxele, futhi umlenze wesobunxele ngaleso sikhathi kufanele uguqe emadolweni, okufanele afinyelele ikhanda lakhe. Inqubo efanayo kufanele yenziwe ngehlangothini olufanele.
Uma usebenza ne-press, kufanele ukhumbule, nzima kakhulu ukuthi sisebenze, hhayi ubuvila, isicathulo siyoba yisisindo sethu, ngoba imisipha yesigqoko nomsakazo ixhunyanisiwe.