ukuba ulahlekelwe sisisu akukho nto ilunge ngakumbi kunemithambo kunye nemisebenzi eyenziweyo. Ukuba ufuna ukuphulukana namanqatha esisu kunye nezihlunu kule ndawo ngaxeshanye, imithambo esiswini ibalulekile. Kwabaqalayo, qala nge isisuyokugqibela crunch. Ukwenza oku, kuyacetyiswa ukuba wamkele le ndawo ilandelayo, elele ngasemva, imilenze igobile, iinyawo emhlabeni kunye nezandla emva kwentloko. Ukuphelelwa ngumsebenzi kubuyela umva. Iphefumlelwe ngokubuyela kwindawo yokuqala, kwaye iphinde iqalwe kwakhona malunga namaxesha angama-20.
Uqala ngeeseti ezi-4 ezingama-20 esiswini kathathu ngeveki, lisanda inani nenani njengoko inkqubela phambili isenziwa. Ukuphulukana nesisu kuyimfuneko ukuziqhelanisa neplank abs. Yenziwe ngokuchanekileyo, lo msebenzi uzikhathaza ngokukodwa izibilini ze-oblique, oko kukuthi, izihlunu zangaphandle zesisu, ezenza umdla ngakumbi xa zidityaniswe nezihlunu zesisu. esiswini ziwe.
Kukulungele ukwamkela esi sikhundla, ulele kwimethi yokuzivocavoca, enobuso phambi komgangatho, iingqiniba neengalo zangaphantsi kwesifuba. Umzimba uphakanyisiwe ungqiyame ezinzwaneni kwaye isikhundla sigcinwa sibulela kuxinzelelo lwe izihlunu zomthi. Kuya kufuneka ugcine umqolo wakho uthe tye kwaye ugcine isinqe sakho singashukumi. Isikhundla sibanjelwe imizuzwana engama-30, emva koko siqaliswe kwakhona.
Los esiswini ngebhayisekile Ziyaziwa ngokusebenza kwazo, kwaye ziyakuvumela ukuba usebenze i-oblique abs. Ngumthambo ofanelekileyo wokuphulukana nesisu ngokufanelekileyo.
Isikhundla esiza kwamkelwa ngolu hlobo lulandelayo, silele ngasemva, iminwe iphumle kancinci kwiitempile. Amadolo aphakanyisiwe esifubeni ecela izihlunu zomthi kwaye ezi zihlunu zisetyenziselwa ukuphakamisa amagxa emhlabeni. Emva koko umlenze wasekunene uthi nkqo kwaye ingqiniba yasekhohlo isondele edolweni lasekunene, emva koko intshukumo iyatshintsha, idolo lengqiniba lasekhohlo kunye nedolo lasekhohlo. Intshukumo nganye kufuneka iphindaphindwe malunga namaxesha ali-15, ukuqala ngeeseti ezi-3 kathathu ngeveki.