Ukuqinisa ukuqinisa imizwa

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Isandiso se-Wrist nge-Dumbbell

Uma ubheka ukuthuthukisa noma ukugcina amandla ezandleni zakho, umhlahlandlela wesinyathelo ngesinyathelo ungakusiza ukufundisa umzimba olula ukwenza ekhaya. Zidinga nje isisindo esincane kanye netafula ukuze ziphumule phambili. Uma ungenayo i-dumbbell, ungasebenzisa i-can of soup noma ibhodlela lamanzi. Lezi zivivinyo zingenziwa ngeqembu lokumelana nalo.

Ama-wrists akho angama-complex ama-bones amaningi, okunamathiselwe kwe-muscular, nezinzwa ezihamba ngale ndawo. Imisipha eshukumisa ama-wrists nezimpande zakho zande ukusuka ezindaweni ezingaphezulu kwegqeni lakho nasesiswini sakho kuya eminwe yakho.

Uma uke wabhekana nokulimala okuphezulu futhi udinga ukwelashwa ngokomzimba ukusiza ukubuyela ezingeni lakho langaphambilini lomsebenzi, khona-ke umhlinzeki wakho wezinto ezingokwenyama angase abeke imizimba yokuqinisa isibindi ukuze akusize uphinde uphinde uthole umsebenzi wesihenqo nesandla.

Ukulimala okuvamile okungase kudingeke ukuba wenze izivivinyo zokuqinisa isibindi kuhlanganisa, kepha akukhawulelwe ku:

• I-Carpal tunnel syndrome
• Ukuphuka kwe-Boxer
• Ukuphuka kwama-Colles
• Ukuphuka kukaSmith
• I-Humerus iphuka
• Ngemuva kwehlombe, u-elbow, noma ukuhlinzwa kwesikhumba
• Ngemuva kwesifo

Uma ungumgijimi ohlanganyela emdlalweni odinga ukuphonsa noma ukuphambana ngaphezulu, njenge-baseball, i-tennis, noma i-volleyball, khona-ke ungase ufise ukufaka izivivinyo zokuqinisa isibindi ohlelweni lwakho lokuqinisa ukulimala. Izikhali ezinamandla nazo ziyadingeka ukuqedela ukugeleza kwegalofu ephumelelayo.

Ngaphambi kokuqala lokhu noma olunye uhlelo lokuzivocavoca, kufanele uhlole nodokotela wakho ukuqinisekisa ukuthi kuphephile ukuba uqhubeke. Ukuze uqale umzimba wokuqinisa isibindi, uhlale esihlalweni nesiphambano sakho siphumula etafuleni. Hlanganisa isandla sakho bese ubeka phezu komkhawulo wetafula.

Bamba isigubhu samamitha angu-2-3 esandleni sakho ngesandla sakho sibheke phansi, futhi kancane kancane phakamisa isandla sakho emuva kwalokho isandla sakho sigibela esihlahleni. Ingaphambili yakho kufanele ihlale etafuleni.

Uma isikhumba sakho siphelelwe ngokugcwele, ubambe isikhundla sokuphela imizuzwana embalwa, bese wehlisa isandla sakho kancane phansi. Phinda lesi sinyathelo sokuphindaphindiwe kuka-10-15, futhi wenze amaseti angu-2-3.

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I-Dumbbell Wrist Flexion

Ngemuva kokwenza isandiso sesibindi, ukuqhubeka nokuphumula isikhala sakho esithebula, bese uphendulela isandla sakho ukuze isundu sakho sibheke esigangeni.

Ngenkathi ugcina isikhala sakho esibhekene netafula, faka isikhumba sakho phezulu ukuze isandla sakho siqhubekele esiqongweni. Uma isikhumba sakho siphenduka ngokugcwele, ubambe isikhundla semasekhondi angu-2-3. Khona-ke, kancane kancane wehlisa isandla endaweni yokuqala.

Phinda ukuvivinya umzimba we-wrist for 2-3 amasethi wokuphindaphindiwe kuka-10-15. Bese uqhubekela phambili ekusebenziseni okulandelayo.

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Ukuphakama kwesandla nge-Dumbbell

Ukuphakama kwesandla kubhekisela ekuhambeni kokuguqula isandla sakho phezu kwesandla sakho. Imisipha eyinhloko esiza ukuguqula isandla sakho yi-biceps muscle engxenyeni yakho engaphezulu nemisipha encane engaphambili.

Ukwenza lo msebenzi, hlalani esihlalweni nesiphambano sakho siphumula etafuleni. Qiniseka ukuthi isibindi sakho nesandla ziphezu kwetafula.

Bamba i-dumbbell encane engamakhilomitha angu-3 esandleni sakho ngophelo olulodwa entendeni yesandla sakho, njengokubamba isando. Vumela kancane kancane isandla sakho nesandla ukuze ujikeleze phezu kwesandla sakho sibheke phezulu. Bamba isikhundla sokuphela kwamasekhondi ambalwa, bese uphenduka kancane kancane isandla sakho phezulu ukuze i-dumbbell iqonde futhi.

Ungavumela isandla sakho nesandla sakho ukujikeleza kancane kancane ukuze isundu sakho sibheke phansi (isikhundla esibizwa ngokuthi ukubiza). Bamba lesi sikhundla okwesibili noma ezimbili, futhi ujikeleze kancane kancane isandla sakho phezulu ukuze isisindo sikhombise ophahleni.

Phinda lokhu kusetshenziselwa ukuphindaphinda kuka-10-15. Amaqoqo amabili kuya kwabathathu alo msebenzi angenziwa izikhathi ezimbalwa ngesonto ngalinye. Umsebenzi wokugcoba uvame ukuhlanganiswa nokuvivinya umzimba okuchazwe kwisinyathelo esilandelayo.

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Ukumemezela Kwamazwi nge-Dumbbell

Ukumemezela kwesibindi kubhekisela esimweni sesandla sakho sibheke phansi njengokungathi uthulula imbiza yamanzi.

Ukuqinisa abakhiqizi bakho bekhanda, hlalani esihlalweni esinesibopho sakho esisekelwa etafuleni nasesandleni sakho bese ubeka isandla. Bamba umkhawulo owodwa we-dumbbell yesigidi esingu-1-3 nesisindo esibhekisela phezulu.

Shintsha kancane isandla sakho ngakho isibindi sakho nesandla sakho zibheke phansi. Bamba lesi sikhundla ngamasekhondi ambalwa, bese uphenduka kancane kancane isandla sakho emuva kokuqala ngesisindo esikhombisayo.

Vumela kancane kancane isihenqo sakho ukuba sishintshe ekugqaseni ngesandla sakho sibheke phezulu. Uma isundu sakho sibheke phezulu, ubambe isikhundla sokuphela kwamasekhondi ambalwa, bese ubuyela kancane kancane esihlalweni sakho ekuqaleni.

Yenza amaqoqo angu-2-3 okuphindaphindiwe okuphindwe ngu-10-15 okubhaliwe. Ukuzivocavoca umzimba kungahlanganiswa nomsebenzi wokugcoba kwisinyathelo esedlule.

Ngemuva kokulimala esikhwameni sakho, i-elbow, noma ihlombe ungase uzuze ekwelapheni ngokomzimba emsebenzini ukuze uthuthukise uhla lokuhamba kanye namandla esandla sakho. Ukuzivocavoca ukuqinisa isibindi kungase kuyingxenye yaloluhlelo lwezokwelapha.

Uma ungumdlali owenza okuningi ukuphonsa noma ukuguqula, umhlinzeki wakho womzimba angakusiza ukuba uthuthukise uhlelo oluqinisayo lokukusiza ukuvimbela ukulimala ngenkathi uhlanganyela emdlalweni wakho.

Hlola nodokotela wakho noma uchwepheshe wezinto zomzimba ngaphambi kokuqala lolu hlelo lokuqinisa isibindi ukuze uqiniseke ukuthi lezi ziphephile kuwe.