1. Ukuzilolonga kumphezulu wangaphambili we-hip. Isebenzisa i-quadriceps ngokubanzi, inokubizwa ngokuba ngumlo wokuzilolonga ongcono kumsipha wethanga (ngaphakathi kwe-hip).
I-Natalia iRogenovov
Indlela yokuphucula: Hlala kwi-simulator ukuze i-pelvis icinezelwe ngasemva kwesihlalo. Lungisa imilenze yakho kwisithuba somndilili, kwelona nqaku liphezulu, thatha ikhefu elifutshane. Ukuguqula ukuhamba kancinci, ngaphandle kwejezi. Sukusebenzisa ubunzima obuninzi ukuze ungalimazi i-nint edibeneyo. Yenza iindlela ezingama-3---5, phinda intshukumo kwindlela nganye ubuncinci kangangezihlandlo ezisibhozo. Kucelwa uqaphele ukuba efakwe le kawusi ngakumbi ngaphandle, ngokuqina ugxininiso kwi esihlunwini drip, xa bathe babuya ngaphakathi, iinguqulelo ugxininiso kwicala olungaphandle quadriceps.
I-Natalia iRogenovov
2. Ukuzilolonga kumphezulu wangasemva we-hip. Indlela yokuphucula: Hlala phantsi ngqo, lungisa imeko kwaye ungavumeli ukuhamba kwawo ngexesha lokuzivocavoca. Flex iinyawo zakho kumndilili wesantya esiphakathi, kwindawo esezantsi, lungisa okwesibini kwaye uziva umsipha wokusebenza. Ngexesha lokuhamba kwembuyekezo, lawula ukuphakama, musa ukulungisa idolo elidibeneyo ngokupheleleyo ukuthintela ukwenzakala. Ubunzima kufuneka buvumele ukwenza iindlela ezi-3 kwaye ubuncinci kwii-8 zokuphinda-phinda.
I-Natalia iRogenovov
3. Ukuzivocavoca kumsipha we-ICY Campalavid. Indlela yokuSebenza: Hlala phantsi kakuhle, khetha ubunzima ukuze ungayivumeli izindlu xa ushukuma kwaye ungakhathazeki. Phakamisa iprojectile projectile ngesantya esiphakathi, zama ukwandisa iimfihlakalo ngokulungiswa kwe-1-2 kwimizuzwana, iphantsi kancinci, kwiSigaba sokugqibela-kancinci kwaye solule umsipha weqonga kancinci. Kule msebenzi kungcono ukwenza iindlela ezi-4 amaxesha ama-4 ukuya kwezi-20.
I-Natalia iRogenovov
Nceda uqaphele ukuba umsipha wethole yenye yezona zinto ziqeqeshiweyo, ngenxa yoko ayilula kakhulu ukuba "ikhuphe" ilula.