Indlela Yokusebenzisa Amashini Wezinhlamvu Ezivamile
Ukuzulazula indlela yakho ngokusebenzisa ama-aisles wemishini yokuzivocavoca esindayo emakwe ngamacu, ukuphatha, amapulisi, kanye nezintambo zingazizwa okungaphezu kokwesabisa kancane. Labo "abasolwazi" benza ukuqeqeshwa kwamandla kule mishini kubonakala bengenakuzikhandla, kodwa uma usanda kushaye i-gym, kufanele wazi kanjani ukuthi ungahlala kuphi, kanjani ukuhambisa, noma yikuphi ukulungiswa okufanele ukwenze?
Ukuqeda inselelo ukuthi wonke umuntu owenza i-gym nomkhiqizo wenza imishini yabo ihluke kakhulu. Zonke imishini yokunyathelisa isifuba izasebenza kangako ngendlela efanayo, kodwa ama-knob, izibambiso, nezinguquko ngeke zifanane uma usebenzisa imodeli ye-Life Fitness noma imodeli ye-Cybex. Lokhu kungenza abadlali abasha be-gym-goers babe nengozi encane. Imishini yokunyathelisa i-Chest izosebenza ngendlela engafani ngendlela efanayo, kepha ama-knob, ukuphatha, nokulungiswa ngeke kube okufanayo uma usebenzisa imodeli ye-Life Fitness noma imodeli ye-Cybex. Lokhu kungenza abadlali abasha be-gym-goers babe nengozi encane.
Izinkombandlela eziyisisekelo zokusetha izakhiwo zokudlala
Izindaba ezinhle, ukuqeqeshwa amandla emishini akuyona isayensi ye-rocket. Ama-machine aklanyelwe ukwenza ukuqeqeshwa kwamandla ngendlela elula ngokuqondisa umzimba wakho ngezigaba ezihambayo zokuhamba, kunokukuphoqa ukuba ulawule ukunyakaza kwakho ngezinsimbi zamahhala . Futhi abakhiqizi bokuzikhandla bafuna ukwenza inqubo ibe lula ukuba ulandele ngangokunokwenzeka, ngakho gcina lawa amathiphu amakhulu:
- Amashini ahambisana nemiyalelo . Bheka iphaneli yemiyalo kuwo wonke umshini wokulinganisa okhethiwe oya kuwo. Lezi ziqondiso ziyakutshela ukuthi yimaphi ama-muscle amaqembu omshini oklanyelwe ukukhomba, ukuthi umshini usebenza kanjani, nokuthi amaphuzu okulungisa asemshini. Uma ungabaza, funa le miyalo futhi uthathe isikhathi sokufunda ngabo. Uma uzizwa ungakhululekile ukufunda imilayezo emshinini, faka isithombe semilayezo ngefoni yakho, hamba uhambe ufunde nabo, bese ubuyela kumshini uma usulungile.
- Amaphoyinti okulungiswa ngokuvamile umbala ogqamile . Umzimba womuntu awunjalo-abanye abantu bade, abanye bancane, abanye banemilenze ende nemilenze, abanye banama-short torsos. Umphumela wukuthi ukuhamba komuntu wonke nemishini yomsebenzi othile akufanele kube okufanayo-kufanele kulungiswe ngokusekelwe ezidingo zomuntu siqu. Abakhiqizi bemishini bazama ukwamukela abantu bazo zonke izinhlobo nobukhulu ngokunikeza amaphuzu okulungisa emishini. Ngokuvamile, la maphuzu okulungiswa angatholakala ezihlalweni, esihlalweni sobukhosi, noma kuye ngokuthi umshini ungowomzimba ophezulu noma ophansi, indawo yezingxenye ezihambayo. Ukwenza lezi zinguquko zivelele ngangokunokwenzeka, zivame ukuphawulwa ngezandla ezikhanyayo zokukhomba okusheshayo.
- Qala ngesisindo esincane sokuhlola ububanzi bokuhamba . Imishini ekhethiwe, konke okwenzayo ukukhetha isisindo kukhishwa iphini ku-stack yesisindo bese uyifaka esitokisini esilinganisweni somthamo ofuna ukuphakamisa. Uma ungajwayele umshini, noma ungaqiniseki ukuthi wenze izinguquko ezifanele kumshini wokuphakama kwakho, khetha isisindo esincane futhi uhlole ububanzi bokuhamba.
- Isikhundla sakho kufanele uzizwe ukhululekile . Uma uzizwa sengathi amajoyina akho aphikisayo ngenkathi enza uphakamiso, noma uma uzizwa sengathi kufanele uphazamise umhlane wakho ngokuphambene ukuze uqhubekele esihlalweni, noma uma uzizwa sengathi izisindo zibopha kwi-stack yesisindo ngaphambi kokuba uhambe ukuhamba okugcwele okugcwele, noma uma uzizwa sengathi amaphuzu omshini ahlasela amalunga akho endaweni engakhululekile, amathuba okuba umshini udinga ukulungiswa ukuze ulungise umzimba wakho. Umzimba wakho kufanele uzizwe ukhululekile futhi ukhululekile ngenkathi wenza umsebenzi ngamunye, ngakho hlola amaphuzu okulungisa futhi uzame indawo ehlukile ukuze ubone ukuthi kuyasiza yini. Futhi, uma ungabaza, cela umqeqeshi noma umqeqeshi wokuzivocavoca usizo.
Indlela Yokusebenzisa Imishini Ngokufanele
Uma usubeke umshini ngendlela efanele, khetha isisindo esicabanga ukuthi siyinselele. Kumele ukwazi ukwenza okuphindaphindiwe okungu-10 kuya ku-12 emgqeni, lapho okugcina noma okubili kokuphindaphindiwe kukucindezela khona. Uma ukwazi ukuhamba ngezinyawo ezingu-12 ngaphandle kwenkinga, sekuyisikhathi sokwandisa inani lesisindo ophakamisayo. Uma kunzima ukuphindaphinda izikhathi ezine noma ezinhlanu, ungase uthande ukucabangela ukuhamba kancane. Uma kungenjalo, gcina lezi zeluleko zokuphakamisa engqondweni:
- Gcina ukunyakaza kwakho kulawulwa futhi kuzinzile . Akufanele uguqule umzimba wakho noma usebenzise ukuthutha amandla okunyakaza. Futhi, lawula izigaba zokuphakamisa nokunciphisa ngokulingana-okuhlose isigaba ngasinye ukuthatha cishe imizuzwana emibili ukuqedela.
- Exhale njengoba uphakamisa, bhala njengoba uphansi . Ukuphuza kubalulekile ngesikhathi sokuqeqeshwa kwamandla-ufuna ukugcina ukuphefumula kwakho kujulile futhi kuzinzile. I-Exhale njengoba uphakamisa izisindo, uphinde ubhale njengoba uwaphuzisa.
- Ungafaki izisindo . Uma izisindo zishaya isisindo somthwalo nge "loud" enkulu ekupheleni kokuphindaphindiwe ngakunye, khona-ke enye yezinto ezintathu ingase ibekwe icala. Okokuqala, amaphuzu okulungisa angeke ahlelwe kahle kumshini wakho, futhi kungenzeka ukuthi awutholi uhla olugcwele lokuphakama nge-lift ngayinye, okubangela ukuba uthinte isiteji sesisindo ngokushesha. Uma kunjalo, yima, wenze izinguquko kumshini ngaphambi kokuqhubeka. Uma umshini ulungiswa ngendlela efanele, khona-ke kungenzeka ukuthi kungenzeka ukuthi uphakamisa ngokushesha noma usebenzisa isisindo esiningi kakhulu, noma yikuphi okungaholela ekulahlekeleni ukulawula ukunyakaza njengoba unciphisa isisindo. Zama ukunciphisa ukunyakaza kwakho noma ukhethe isisindo sokukhanya.
- Qala ngemisebenzi yokuhlanganisa ngaphambi kokwenza ukuzivocavoca umzimba . Izivivinyo eziyinkimbinkimbi yizo ezikhomba amaqembu amaningi ama-muscle ngesikhathi esifanayo. Izibonelo zihlanganisa umshini wegundane, umshini we-chest, umsizi wokudonsa umsizi, nomshini wokudonsa umzila. Qala ngalezi zinhlobo zemishini eyinkimbinkimbi ngaphambi kokuba uqhubekele kulabo abahlukanisa amaqembu e-muscle ethize , njengokwandiswa komlenze, i-curl yomlenze, ama-biceps, noma imishini ye-triceps.
1 - Uhlezi Umshini Wokunyathelisa Womlenze Okhethiwe
Umshini wokunyathelisa umlenze ohleliwe uyindlela enhle yokukhomba ama-quads akho, ugwetshiwe, nezintambo ngendlela elawulwa kakhulu kunokwenza izikwele noma amaphaphu . Iqhinga libeka umshini phezulu ngendlela efanele.
- Hlala emshinini wegundane bese ubeka izinyawo zakho ngokumelene nephasi lesinyawo ngakho-ke zilula kancane kune-shoulder-width ngaphandle, izinzwane zakho zazingena ngaphandle.
- Esikhundleni sokuqala, amadolo akho kufanele akhokhwe ngama-degrees angu-90, noma kancane kancane, namadolo akho akufanele aqhubekele phezu kwezinzwani zakho. Kufanele uzizwe ukhululekile ukucindezela ngokusebenzisa izithende zakho ukuze uqale ukudluliswa kwamadolo akho. Uma kufanele uqhubekele ngezinyawo zezinyawo zakho, zama ukuhambisa izinyawo zakho phezulu kwi-footplate.
- Uma wenza lo msebenzi, kufanele ukwazi ukunweba ngamadolo akho ngokugcwele, usebenzisa izithende zakho ukuze uzifakelele ekukhulisweni okugcwele.
Ungakwazi ukwenza izinguquko endaweni yendawo yokuhamba ngezinyawo noma isihlalo ukuze ubeke izindawo eziphakeme. Ungase futhi ukwazi ukulungisa isihlalo emuva ukuze uvumele i-body body ekhululekile.
2 - Umshini we-Press Press usebenzisa Izisindo Ezamahhala
Imishini yokulinda isisindo esisindayo yilezi ezinye izinketho ezithandwa futhi ezifinyelelekayo kubadlali abasha be-gym-goers, kodwa kunezinto ezimbalwa ezibalulekile okufanele zizikhumbule:
- Qala ngesisindo esincane sokuqinisekisa ukuthi ukhululekile ngokunyakaza.
- Unomthwalo wemfanelo wokuthatha "ukuphepha" futhi ukuyibuyisela futhi ekuqaleni nokuphela kwesethi ngayinye. Imishini eminingi yokunyathelisa umlenze ine-handle manual yokuphepha okumele uhambe endleleni yokuqala umsebenzi. Uma usuqedile isethi, kubalulekile ukuthi uthuthele ukuphepha kokuphatha endaweni ukuze uvimbele izisindo zingakuhlezi.
- Unesibopho sokuvala izisindo zakho ngemuva kokuthi usuqedile ngemishini. Ungacabangi ukuthi omunye umuntu uzokukwenza.
Imishini yokunyathelisa imilenze elayishiwe i-Plate ayinzima ukuyisebenzisa, futhi iningi alikho izinguquko eziningi ongacabanga ngazo.
- Buyela emuva ekhadini elingemuva ne-gliti yakho esihlalweni sobuhlalo bese ubeka izinyawo zakho esitepheni.
- Lungisa izinyawo zakho ngakho-ke zilula kancane kune-shoulder-distance eceleni, ngezinyawo zakho zibekwe ukuze ukwazi ukucindezela ngokusebenzisa izithende zakho ukuze uhambise isicathulo sezinyawo njengoba udlulisa amadolo akho.
- Cindezela ngokusebenzisa izithende zakho bese wandisa imilenze yakho ngokugcwele njengoba uhambisa ukuphepha endleleni.
- Gwema njalo amadolo akho, uwagcine ehambisana nezinzwane zakho, njengoba wehlisa isisindo phansi, uguqa ngamadolo akho esifubeni sakho.
- Uma usinciphisa isisindo ngangokunokwenzeka, cindezela ngokusebenzisa izithende zakho bese wandisa imilenze yakho ngokugcwele.
3 - Umshini wokwandisa umlenze
Umshini wokwandisa umlenze uhlukanisa imisipha yakho ye-quadriceps. Ukunyakaza ngokwayo kuqondile, kepha umshini ungaba nzima kakhulu ukulungisa.
Umgomo wukuthi i-backrest ibekwe endaweni evumela ukuthi idolo lakho ligobe nje lidlule ngaphambili kwesihlalo-awufuni ukuthi amathanga akho ahambe kakhulu kakhulu emkhawulweni wesihlalo, futhi awufuni isihlalo sokuthi siphonseke emuva kwamathole akho.
- Lungisa isihlalo emuva uma kudingeka ukuze uxhomeke ngokuqinile ngokusekela emuva.
- Uma usuhambise kahle isihlalo ngokufanelekile, qiniseka ukuthi indawo ye-shin pad ikuvumela ukuthi uhambise imilenze yakho ngokusebenzisa uhla olugcwele lokuhamba. Ukuvivinya ngesisindo esincane-uma izisindo zihamba ngokumelene nesitoreji sesisindo ngaphambi kokuthi uzizwe sengathi uhambele uhla olugcwele lokunyakaza, lungisa i-shin pad emuva.
- Imishini ethile ikuvumela ukuthi usebenzise i-knob ukuze udonsa i-shin pad kuze kube phezulu ngakho-ke ifakwe kahle kakhulu ngaphesheya kwezingqimba zakho kunezingxenyeni zakho. Lokhu kulungiswa kungase kungangeni endaweni. Kunalokho, kungase kudingeke ucindezele ama-shins akho ngokumelene nedep ukuze uhlale lapho uthanda khona.
Ngemuva kokulungiswa okufanele kwenziwe ngokumane uhlezi emshinini, khetha isisindo, futhi wenze umsebenzi ngokuphakamisa ngamadolo akho ngokugcwele, bese uguqa futhi ukuze unciphise izisindo. Lawula ukunyakaza ngokusebenzisa isandiso nokunciphisa izigaba.
4 - Umshini we-Curling Leg Leg
Umshini womlenze womlenze wokulala unqamula izintambo . Njengomshini wokwandisa umlenze, ukuvivinya umzimba kuqondile, kepha ukulungisa umshini kungaba yinkinga enkulu.
Umgomo wukuthi uqambe amathumbu esiswini sakho emiphaketheni yomshini ngepini lezinyane elibekwe ngaphezu kwezinyawo zakho ekuphakameni okwenza ukuthi amadolo akho azizwe sengathi ayenama-hyperextending. Esikhundleni sokuqala, imilenze yakho kufanele iqonde kusuka ezinqulwini zakho kuya ezithendeni zakho.
Ngokuvamile kukhona amaphuzu amabili okuguqula emshinini wekhanda lomlenze-eyodwa lapho kudonswa khona ikhanini, elikuvumela ukuba ulihambise eduze komzimba wakho noma kude, kuye ngokuphakama kwakho, elinye lisemgodleni wesondo elikuvumela ukuba susa ithole elikhuphuka phezulu noma phansi njengoba kudingeka.
Uma wenze izinguquko ezifanele, lo msebenzi ulula:
- Themba emshinini ngephini lenkonyane elibekwe ngaphezu kwezinyawo zakho.
- Bhonqa ngamadolo, udwebe izithende zakho ngokuseduze ne-gliti yakho ngangokunokwenzeka.
- Ngokucophelela wehlisa izisindo emuva endaweni yokuqala.
5 - Ukudonsa Ukusizwa kanye Nemishini YeDip
Umshini wokudonsa uphinde udilize ngokuvamile umshini ohlangene, lapho kuxhomeke kulokho ophethe khona ngesikhathi sokuzivocavoca, ushintsha amaqembu omzimba owawukhomba kuwo. Uma ubamba izingxenyana eziphakeme phezulu kwekhanda lakho, uqondisa okuphezulu, amahlombe, ama-biceps, kanye nomgogodla wangasese, njengoba wenza ukudonsa okusiziwe. Uma ubamba izibambo ezibekwe eceleni nje kwezintambo zakho, uqondisa ama-triceps akho, amahlombe, kanye nomgogodla wakho, njengoba wenza udiphozi olusiziwe.
Into esemqoka okumele uyikhumbule ngalomshini ukuthi ukukhetha isisindo kuqhathaniswa nendlela oyikhetha ngayo isisindo. Emishini eminingi ekhethiwe, isisindo osikhetha esitokisini sinani lesisindo osiphakamisayo. Emshinini osizwayo kanye nomshini wokugcoba, unesibopho sokuphakamisa umzimba wakho wegazi, ngakho isisindo osikhethile esitokisini sinani lesisindo osizwa ngaso .
Isibonelo, uma uqhathanisa amakhilogremu angu-150, futhi ukhethe amakhilogremu angama-20 kusuka esitokisini sesisindo, lokho kusho ukuthi uthola nje ukusizwa ngamakhilogremu angu-20 wesisindo, ngakho unesibopho sokuphakamisa amakhilogremu angu-130. Lokhu kusho ukuthi ungumuntu omusha kulowo msebenzi, ufuna ukukhetha isisindo esinzima kakhulu kusuka kwesisindo somzimba-mhlawumbe esisodwa eduze nesisindo sakho somzimba-ngaphambi kokuzama ukuzivocavoca.
Kungakhathaliseki ukuthi usebenza ngani, imingcele eyisisekelo iyafana:
- Khetha isisindo esifanele esitokisini sesisindo.
- Beka amadolo noma izinyawo zakho ekuphumuleni okunikeziwe (kuye ngokuthi uhlobo lwemishini)
- Gamba izibambo ngokuphepha.
- Uma wenza ukudonsa, faka ingqikithi yakho, ugobe izinkinobho zakho, bese udonsa umzimba wakho phezulu ukuze ubheke izibhamu kuze kube yilapho isikhukhula sakho siphuca ibha. Kanciphisa kancane phansi kuze kube yilapho izindebe zakho zinyanyiswa ngokugcwele.
- Uma wenza idiphozi, faka ingqikithi yakho, ugobe izinkinobho zakho ngqo, bese unciphisa isifuba sakho phakathi kwezibambo kuze kube yilapho izimbambo zakho zigobile emazingeni angu-90. Cindezela ngokusebenzisa izintende zezandla zakho bese unwebisa izinkalo zakho ukuze ubuyele esimweni sokuqala.
6 - Umshini we-Lat wokudonsa
Umshini wokudonsa lat uhlose ukubuyela emuva, ikakhulukazi imisipha ye-latissimus dorsi. Imishini eminingi ayinayo amaphuzu amaningi okulungisa, kodwa kungase kudingeke ulungise ukuphakama kwesihlalo noma ipeni lokuthwala ukuze uthole induduzo. Hlola lokhu ngaphambi kokuba uqale umsebenzi. Kumele ukwazi ukutshala izinyawo zakho phansi phansi ngamadolo akho athambile kahle; amathanga akho aphansi, ngaphezu kwamadolo akho, kufanele acindezele ngokuqinile emathangeni.
- Hlala ubheke umshini bese ukhetha isisindo esitokisini. Qondanisa izingxube zomshini wokudonsa lat, bese ubeka izandla zakho ngakho-ke zikhulu kunama-shoulder-distance.
- Hlala phansi esihlalweni bese ubeka izinyawo zakho ukuze izithamela zakho zivikeleke ngaphansi kwekhasi lesenzeni. Izindwangu zakho kufanele zandiswe phezu kwekhanda lakho.
- Hlanganisa ingqikithi yakho bese ubukeka kancane kancane. Uzogcina lesi sikhundla kulo lonke umsebenzi.
- Ukusebenzisa umhlane wakho ongenhla, kunokuba usebenzise izingalo zakho, udonsa isibambo esifuba esifubeni sakho, udwebe amahlombe akho emgodleni wakho njengoba ugoba izinkalo zakho.
- Khulisa kancane kancane izikhala zakho ukuze ubuyele esimweni sokuqala.
I-7 - I-Press Press Machine
Umshini wokunyathelisa isifuba uhlose ama-pecs, amahlombe, kanye ne-triceps. Isihluthulelo ukwenza ukulungiswa esihlalweni, isipredishithi, nesikhundla sezintambo ukuqinisekisa ukuthi ujabulela uhla olugcwele lokunyakaza.
- Hlala esihlalweni bese ubamba izingcindezi zesifuba esifubeni. Izibambo kufanele zibekwe emahlombe ngalinye, izimbambo zakho zibuyele kancane kancane. Yenza izinguquko ekuphakameni kwesihlalo, isipredishithi noma ukuphatha, njengoba kudingeka. Izinguquko ezidingekayo zizohluka kumshini kumshini.
- Uma umshini ulungiswa ngendlela efanele, mane ucindezela izingodo zakho kude nawe, ukhulise izimbambo zakho phambi kwesifuba sakho.
- Kanciphisa kancane kancane ukunyakaza, ukugoqa izingxube zakho njengoba ubuyela izibambo endaweni yokuqala. Uma izisindo zingena ngaphansi kwesitoreji sesisindo ngaphambi kokuthi uzizwe usebenze ngokuhamba okugcwele, ungadinga ukulungisa isihlalo emuva noma isikhundla sokubheka emuva.
8 - Uhlezi Rew Machine Machine
Ukuhlelwa kwemishini yomugqa ohleliwe okuhlongozwayo imisipha emikhulu yephakathi kwakho kuya phezulu, ikakhulukazi i-trapezius yakho, i-rhomboids, nama-lats, kanye ne-biceps yakho. Isihluthulelo ukuqinisekisa ukuthi ukuphumula kwesifuba kulungiswa ngendlela efanele ngakho akudingeki ukuba uguqe amahlombe akho phambili noma uzinge umhlane wakho ongaphezulu ukuze ufinyelele ukuphatha. Kumele ukwazi ukuhlala ubude, izinyawo zakho zibheke phansi, isifuba sakho sigxilile kahle emgodini wesifuba namahlombe akho abuyele emuva uma uphethe izibambo. Lapho kwenziwa izinguquko ezifanele, ukunyakaza kulula:
- Hlala ubude, umgogodla wakho uhlanganyele, bese usebenzisa imisipha yangemuva yakho ukudonsa izibambo kuwe njengoba ugoba izinkalo zakho bese ucindezela amahlombe akho ndawonye.
- Uma izingxube zakho zidonsa nje zidlule isifuba sakho, ziphendulele ukunyakaza futhi unciphise kancane kancane izingalo zakho, uqiniseke ukuthi ungavumeli amahlombe akho aqhubekele phambili noma ubuyele emuva ekuzingeni.
9 - Uhlezi Ikhebula Lombheshri
Umgca wekhebula elihlezile lifana nomsebenzi kanye nenhloso njengomshini wokwahlukanisa okhethiwe, unayo nje ukulawula okungaphezulu kokuma komzimba wakho nokunamathiselwe kwesibambiso ozisebenzisayo, okungashintsha amaqembu omzimba ahlosiwe kancane.
- Ukuze uqalise, mane ukhethe ibha eqondile noma isibambo esenziwe nge-V ukuze ulandelele umkhombisi wesigqoko sekhebula.
- Khetha isisindo kusuka esitokisini sesisindo bese uhlala phansi esihlalweni.
- Beka ukuvala kwakho eduze kwesihlalo ukuze ukwazi ukuqonda kalula okunamathiselwe ngezandla zombili.
- Beka izinyawo zakho ezinyaweni ezihamba ngezinyawo, isisindo sakho ezithendeni zakho.
- Gcwalisa amahlombe akho emuva, faka inhloko yakho, bese udweba amahlombe akho emgodleni wakho. Cindezela ngokusebenzisa izithende zakho bese unwebisa amadolo akho kancane, ulayishe izitshalo zakho kancane emuva esihlalweni.
- Hamba kancane kancane, bese usebenzisa i-middle-to-back back, phonsa izibambo ezibhekene nesifuba sakho njengoba ugoba izinkalo zakho, uzidweba nje umzimba wakho odlule.
- Phinda uhambise futhi ukhulise kancane kancane izingalo zakho.
10 - I-Press Press
Umshini we-shoulder shoulder ubheka okuningi njengomshini wokunyathelisa esifubeni, kodwa esikhundleni sokucindezela ukuphatha ngokuqondile phambi kwakho, uzobe ucindezela izingalo ngokuqondile phezu kwekhanda lakho ukuze uhlose imisipha ye-deltoids yakho . Njengomshini womshini wesifuba, noma kunjalo, iphuzu eliyinhloko lokuguqula ukuphakama kwesihlalo. Ufuna ukubeka isihlalo ukuze izimboni zemishini zihambisane namahlombe akho. Uma wenze izinguquko ezifanele, mane nje:
- Khetha isisindo esivela kwisitoreji sesisindo.
- Hlala esihlalweni bese ubamba isibambo esandleni ngasinye emahlombe akho.
- Cindezela amahlombe akho ngqo phezu kwekhanda lakho, welula ama-elbow akho ngokugcwele.
- Kanciphisa kancane kancane ukunyakaza futhi ubuyekeze ukubhekana nokuphakama kwamapayipi ngendlela elawulwayo futhi eqinile.