Isixhobo sokuqinisa imiSebenzi

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Ukongezwa kweWrist nge-Dumbbell

Ukuba ukhangele ukuphucula okanye ukugcina amandla kwisigqeba sakho, isicatshulwa-nyathelo-sinyathelo sinokukunceda ukuqeqesha okulula ukuyenza ekhaya. Zifuna kuphela isisindo esincinane kunye netafile ekuphumleni. Ukuba awunayo i-dumbbell, unokusebenzisa isobho okanye ibhotile yamanzi. Ezi zifundo zingenziwa kunye neqela lokumelana nalo.

Izibilini zakho zinamalungu amaninzi kunye namathambo amaninzi, izithintelo ze-muscular, kunye neentsholongwane ezihamba kuloo ndawo. Iimisipha ezihambisa izibilini zakho kunye neziphambili zivela kwimimandla engaphezulu kwekholeji yakho nakwimphambili yakho ukuya kwiminwe yakho.

Ukuba uye wafumana ubunzima bokuphela kwengozi kwaye ufuna ukuba unyango lonyango luze uncede ukubuyela kwinqanaba lakho langaphambili lomsebenzi, ngoko umguqirha wakho wezilwanyana unokumisela ukuqeqeshwa kwesandla sokunceda ukubuyisela kwakhona isisindo somsebenzi wesandla kunye nengalo.

Ukulimala okuqhelekileyo okungafuna ukuba wenze imisebenzi yokuqiniswa kwesandla kubandakanya, kodwa akukhawulelwanga:

• I-Carpal tunnel syndrome
• Ukuqhekeka kwebhokisi
• Ukuhlukana kwamabala
• Isithwathwa sikaSmith
• I-Humerus iphuka
• Emva koxinzelelo, umlenze, okanye utyando lwentsimbi
• Emva kwesifo

Ukuba ungumdlali othabatha inxaxheba kwimidlalo efuna ukuphosa okanye ukuphinda ubambelele kwi-baseball, i-tennis, okanye i-volleyball, ngoko unokuba unqwenela ukubandakanya ukuqeqeshwa kwekhono lokuqinisa isistim kwinkqubo yakho yokuqiniswa kokulimala. Izibonda ezinamandla nazo ziyimfuneko ukugqiba ukuhamba kwegalufa efanelekileyo.

Ngaphambi kokuba uqalise oku okanye nayiphi na inkqubo yoqeqesho, kufuneka uhlolwe kunye nogqirha wakho ukuqinisekisa ukuba ukhuselekile ukuba uqhubeke. Ukuqala ukuqeqeshwa kwesandla somnxeba, hlalani esihlalweni kunye nendawo yakho yokuphumla etafileni. Hlenga isandla sakho uze unike phezu komda wetafile.

Bamba i-dumbbell yesigidi esesandleni sakho esandleni sakho nesandla sakho sibheke phantsi, kwaye uphakamise isandla sakho ngokukhawuleza ukuze emva kwesandla sakho uhambele esihlalweni. I-frontarm yakho kufuneka ihlale etafileni.

Xa isandla sakho siphelile ngokupheleleyo, gcina indawo yokuphela kwemizuzwana embalwa, uze uhlawule isandla sakho phantsi. Phinda le nkqubela ngokuphindaphindiweyo kwe-10-15, kwaye wenze isethi 2-3.

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I-Dumbbell Wrist Flexion

Emva kokwenza isandiso sesandla, ukuqhubeka nokuphumla isikhokelo sakho kwitafile, kwaye uphendule isandla sakho kangangokuba isandla sakho sibhekene nesilitye.

Ngethuba ugcina ingxowankulu yakho etafileni, gcobhoza ikhwepha yakho ukuze isandla sakho sitshintshe esiqongweni. Emva kokuba isandla sakho sitshintshile ngokupheleleyo, ubambe isikhundla sesibini imizuzwana. Emva koko, unciphise ngokukhawuleza isandla kwisithuba sokuqala.

Phinda usebenze ngesandla sekhanda sesandla se-2-3 isethi ye-10-15 yokuphindaphinda. Emva koko qhubela phambili kumsebenzi olandelayo.

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Ukuphakanyiswa kweNkosi kunye neDumbbell

Ukuphakama kwesandla kubhekisela kwisiphakamiso sokujika isandla sakho phezu kwesundu sakho. Iimisipha eziphambili ezikunceda ukuguqula umkhonto wakho ziyi-biceps muscle kwisalathiso sakho esiphezulu kunye nezihlunu ezincinane kwi-forearm.

Ukuze wenze lo msebenzi, hlalani esihlalweni kunye nesiphambili sakho sokuphumla etafileni. Qiniseka ukuba isandla sakho nesandla ziphezu kwetafile.

Gcina i-bumbbell encinci ye-1-3 engesandleni sakho kunye nesinye isiphelo entendeni yesandla sakho, njengokubamba isando. Vumela kancane isandla sakho nesandla ukuba ujikeleze ngaphezu kwesandla sakho sibheke phezulu. Gcina indawo yokuphela kwemizuzwana embalwa, kwaye ngokukhawuleza uphendulele isandla sakho isiphakamiso ukuze i-dumbbell iqonde kwakhona kwakhona.

Ungavumela isandla sakho nesandla ukuba ujikeleze ngokukhawuleza ngaphezu kwesandla sakho sibheke phantsi (isikhundla esabizwa ngokuthi ukubiza). Gcina lesi sikhundla sesibini okanye ezimbini, kwaye ujikeleze ngokukhawuleza isandla sakho ukuze ubukhulu bubhekise kwisilingi.

Phinda lo msebenzi ukuze uphindwe kwi-10-15. Iisethi ezimbini ukuya kwethathu zolu msebenzi zingenziwa maxesha ambalwa ngeveki. Ukuxhaswa ngokuqhelekileyo kuhlanganisene nomsebenzi wokubhengeza uchazwe kwisinyathelo esilandelayo.

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Isibhengezo seNkosi kunye neDumbbell

Isibhengezo sesandla sibhekisela kwisikhundla sesandla sakho sibheke phantsi ngokungathi uhlamba imbiza yamanzi.

Ukomeleza abaphikisi bakho bamakhanda, hlalani esihlalweni kunye nesonga sangaphambili sakho esisekwe kwitheyibhile kunye nesandla sakho kunye nesandla. Gcina umgca owodwa we-dumbbell yesigidi esingu-1-3 kunye nesisindo esichazela phezulu.

Ukujikeleza ngokukhawuleza isandla sakho ukuze isandla sakho nesundu zijongane phantsi. Gcina le ndawo imizuzwana embalwa, uze ujikeleze ngokukhawuleza isandla sakho kwisimo sokuqala kunye nesisindo esichazela phezulu.

Vumela kancane isandla sakho ukuba sitshintshe kwisinkwa sakho nesundu sakho sibheke phezulu. Emva kokuba isandla sakho sibheke phezulu, gcina indawo yokuphela kwemizuzwana embalwa, kwaye ubuyele ngokukhawuleza isiko sakho kwisikhundla sokuqala.

Yenza iiseti eziyi-2-3 zezihlandlo eziphindwe kwi-10-15 zegama lomkhonto. Ukusetyenziswa kwamagama kungabandakanywa kunye nokunyusa kwinqanaba langaphambili.

Emva kokulimala kwisandla sakho, umlenze, okanye umxhelo unokufumana inzuzo yonyango lomzimba ekusebenzeni ukuphucula uluhlu lwezandla kunye nenamandla yengalo yakho. Izenzo zokuqiniswa kwamandla zingaba yinxalenye yolu cwangciso lwenyango.

Ukuba ungumgijimi owenza ukuphosa okanye ukugxotha ngaphezulu, umphathiswa wakho wenyama ungakunceda ukuba ukhulise inkqubo yokuqinisa ukukunceda ukukhusela ukulimala ngelixa uthatha inxaxheba kwimidlalo yakho.

Hlola kunye nogqirha wakho okanye umphathiswa wezonyango ngaphambi kokuba uqalise le nkqubo yokuqiniswa kwesibindi ukuqinisekisa ukuba ezi khuselekileyo ukuba wenze.