Ukuphakamisa izandla phambi kwakhe ku-rope exerciser

Phakamisa izandla phambi kwakhe kumqeqeshi wezintambo - indlela yokusebenza yokuzivocavoca:

1. Khetha isisindo esifanele kusifanisi sekhebula. Thatha isibambo sesifanisi bese uhlehla cishe imitha elingu-1.
2. Yima ufulathele isifanisi, ulayishe indawo yesandla ebhandeni. Qondisa umhlane wakho. Bese wehlisa isandla siye phansi (uzozwa ukushuba kwemisipha), bese ukhetha isandla esikhululekile ebhandeni ukuze uzinze isimo somzimba. Lokhu kuzoba indawo yakho yokuqala.
3. Ukugcina umhlane wakho uqondile ephakamisa izandla zakhe phambi kwakhe. Indawo eyeqile ingalo eqondane naphansi. Lokhu kunyakaza kwenziwa ku-exhale. Ekugcineni yibambe imizuzwana engu-1-2.
4. Lapho uhogela, yehlisa isandla sakho siye lapho uqala khona.
5. Ngemva kwenani elidingekayo lokuphindaphinda shintsha izandla.