I-expander yisimiso esincane esayizi-simulator, okuyi-absorber ye-rubber shock nge-handle. Isenzo saso sihlose ukudala ukumelana, okwenza umuntu enze umzamo omkhulu ngesikhathi sokuqeqesha. Kunezivivinyo eziningi ezihlukene nge- expander ye-expander eyenzelwe ukwenza izingxenye ezihlukene zomzimba. Kumele uqaphele ukuthi izivivinyo zenzelwe ukuze umthwalo wamukele amaqembu amaningana e-muscle ngesikhathi esisodwa. Ngalunye lwezivivinyo ezansi ngezansi kufanelekile ukwenza izikhathi ezingu-15-25, ukwenza izindlela ezintathu. Ungakhohlwa ukuthi kufanele uqale ukuzivocavoca kwakho okufudumele, okumele kuhlale imizuzu engu-10-15.
Ukuzivocavoca nge-expander ye-expander yabesifazane
- Ukuzivocavoca inombolo 1 . Esibambeni se-expander, faka izinyawo bese ubeka izinyawo zakho kude ukusuka emahlombe, uvula amasokisi kancane ezinhlangothini. Bamba ibhande le-rubber esandleni sakho eduze kwesifuba sakho. Ingabe ama-squats, ngenkathi eqondisa izingalo zakho, ephakamisa. Emva kwalokhu, vuka, wehlisa izandla zakho, wenze okuphindaphindiwe okulandelayo. Lokhu kusebenza nge-expander kwabesifazane kunika umthwalo omuhle emafokeni, emahlombe nasezintweni.
- Ukuzivocavoca inombolo 2 . Njengokusebenza kokudlulile, kubalulekile ukubeka izinyaweni ezinyaweni zomqhudelwano, kodwa ukuqina kufanele kuphonswe phezu kwentamo. Amandla abamba ukuqina, ebambe ibhulashi eduze kwesifuba. Thatha izinyathelo zakho emuva, uncike phambili, ugcine umhlane wakho uqonde, kodwa amadolo akho kufanele akhululeke. Ngemva kwalokho, buyela esimweni sokuqala.
- Ukuzivocavoca inombolo 3 . Lokhu kusebenza nge-expander kuhloswe ku- press kanye nokusebenza nge-biceps. Hlanganisa i-gomamu kufanele ibe phakathi kwezinga lika-60 cm ukusuka phansi. Hlala phansi, uguqa ngamadolo. Izimbambo ze-expander zibambe phambi kwakho ukuze izandla zakho zikhomba phezulu. Amandla ukugoba, ukuphazamisa i-biceps yakho. Hamba emuva ngokuphansi ngangokunokwenzeka, bese ubuyela esimweni sokuqala.