Xa kuziwa ekusebenzeni, sihlala sigxininisa kwimisipha emikhulu njengesifuba, umva, kunye nemilenze.Nangona kunjalo, sihlala singakujongi ukubaluleka kwezandla zethu, ezidlala indima ebalulekileyo kwimithambo emininzi.Iintambo zesandla sisixhobo esilula kodwa esisebenzayo esinokuphucula amava akho okuzilolonga kunye nokuthintela ukwenzakala okunokwenzeka.Kweli nqaku, siza kuphonononga izibonelelo zokusebenzisa imitya yesihlahla kwaye kutheni kufuneka ibe yinxalenye ebalulekileyo yendlela yakho yokomelela.
1. Ukomelezwa kokubamba ukomelela
Olunye lolona ncedo luphambili lokusebenzisa imitya yesihlahla ngexesha lokuzilolonga ngamandla akho okubamba aboneleleyo.Nokuba uphakamisa iintsimbi ezinzima okanye wenza umthambo ofuna ukubamba ngokuqinileyo, njengokutsalwa okanye ukuphakamisa iintambo, imitya yesihlahla inokuphucula kakhulu ukusebenza kwakho.Ngokukhusela izibonda zakho, zinceda ukuhambisa umthwalo ngokulinganayo, ukunciphisa uxinzelelo lwezandla neminwe yakho.Oku kukuvumela ukuba ugxininise kwiimisipha ezijoliswe kuzo ngaphandle kokukhathazeka malunga nokubamba kwakho ukusilela.
2. Ukuthintela Ukwenzakala
Esinye isizathu esibalulekileyo sokubandakanya iintambo zesihlahla kwindlela yakho yokuzilolonga kukuthintela ukwenzakala.Ukuzivocavoca okuninzi, okunje ngee-barbell curls okanye imiqolo, kubeka inani elikhulu loxinzelelo ezihlahleni zakho.Ngaphandle kwenkxaso eyiyo, oku kunokukhokelela ekungakhululeki, iintlungu, okanye ukwenzakala okumandundu okunje nge-sprains okanye i-sprains.Iintambo zesandla zibonelela ngokuzinza kunye nokunciphisa umngcipheko wokugqithiswa okanye i-hyperflexion, ukuqinisekisa ukuba iingalo zakho zihlala zikhuselekile kwaye zingathathi hlangothi kulo lonke ixesha lokuzilolonga.Ngokunciphisa uxinzelelo ezihlahleni zakho, unokunqanda ukwenzakala okunokwenzeka kwaye uqhubeke noqeqesho ngaphandle kokuphazamiseka.
3. Ukwandiswa koMsebenzi
Ukusebenzisa imitya yesihlahla nako kunokukhokelela ekusebenzeni okwandisiweyo kumsebenzi wakho.Xa amandla akho okubamba ingengomda, unokugxila ekuphakamiseni iintsimbi ezinzima okanye uphindaphindo olungakumbi.Oku kukuvumela ukuba ujolise imisipha yakho ngokufanelekileyo kwaye uvuselele ukukhula okukhulu kwemisipha.Ukongeza, ngokunciphisa uxinzelelo ezihlahleni zakho, unokugcina imo kunye nobuchule obufanelekileyo, ukwandisa ukusebenza kakuhle komthambo ngamnye.Ngokusebenza okuphuculweyo, unokufikelela kwiinjongo zakho zempilo ngokukhawuleza kwaye utyhale imida yakho ngakumbi.
4. Ukuguquguquka kunye nokuLula
Imitya yasesihlahleni iguquguquka ngendlela emangalisayo kwaye inokusetyenziswa kwimithambo eyahlukeneyo kunye neendlela zoqeqesho.Nokuba ukwi-weightlifting, ukwakha umzimba, i-powerlifting, okanye i-CrossFit, iintambo zesihlahla zinokuba lulongezelelo oluxabisekileyo kwisixhobo sakho.Zikhaphukhaphu, ziyaphatheka, kwaye kulula ukuzisebenzisa, zizenza zilungele zombini ijim kunye nokuzilolonga kwasekhaya.Ukongeza, iintambo zesihlahla ziyalungelelaniswa, zikuvumela ukuba ufumane ukulingana okufanelekileyo kwezandla zakho, uqinisekisa inkxaso kunye nentuthuzelo efanelekileyo.
5. Ukubuyisela kwisimo sangaphambili kunye noBuyiselo
Okokugqibela, iintambo zesihlahla zinokuba luncedo kubantu abachacha kukwenzakala esihlahleni okanye abo banezandla ezibuthathaka.Ngokubonelela ngenkxaso eyongezelelweyo kunye nokuzinza, banokunceda kwinkqubo yokubuyisela kunye nokunceda ukubuyisela amandla kunye nokuhamba.Iintambo zesihlahla zinokusetyenziswa ngexesha lokuzilolonga ezibeka uxinzelelo oluncinci ezihlahleni, ezivumela abantu abaneengxaki zesihlahla ukuba baqhubeke noqeqesho ngaphandle kokuyenza mandundu imeko yabo.Nangona kunjalo, kubalulekile ukubonisana nochwepheshe bezempilo ngaphambi kokuba usebenzise iintambo zesandla ngeenjongo zokubuyisela kwisimo sangaphambili ukuqinisekisa ukuba zifanelekile kwimeko yakho ethile.
Ukuqukumbela
Ukubandakanya iintambo zesihlahla kwindlela yakho yokuzilolonga kunokuba neenzuzo ezininzi, kubandakanya ukomelezwa kokubamba, ukuthintela ukwenzakala, ukusebenza okwandisiweyo, ukuguquguquka, kunye nokulula.Nokuba uyimbaleki enamava okanye usaqalayo, iintambo zesihlahla zinokukunceda ukuba ulongeze uqeqesho lwakho kwaye ufezekise iinjongo zakho zempilo ngokufanelekileyo.Nangona kunjalo, kubalulekile ukukhumbula ukuba iintambo zesihlahla akufuneki zisetyenziswe njengentonga kodwa njengesixhobo sokuxhasa kunye nokuphucula ukusebenza kwakho.Ke, kwixesha elizayo xa ufika kwindawo yokuzivocavoca, ungalibali ukubopha umtya kwaye uzivelele umahluko.
Ixesha lokuposa: Jun-15-2023