Abantu bahlala begxila kwimisebenzi ejolise kumaqela amakhulu emisipha efana nesifuba, umva kunye nemilenze.Ukanti, enye inkalo yoqeqesho edla ngokutyeshelwaukubamba ngesandlaamandla.Iukubamba ngesandlaibalulekile kwimisebenzi yemihla ngemihla.Kwaye idlala indima ebalulekileyo kwimidlalo eyahlukeneyo kunye nemisebenzi.Eli nqaku liphonononga ukubaluleka kweukubamba ngesandlaamandla, iinzuzo zayo, kunye nemithambo esebenzayo ukuyiphucula.
UkuqondaUkubamba ngesandlaAmandla:
Ukubamba ngesandlaamandla abhekisa kumandla asetyenziswa zizihlunu zesandla kunye nomphambili xa ubambe into.Ilinganiswa kusetyenziswa i-dynamometer yesandla.Esi sixhobo sinokulinganisa awona mandla makhulu anokwenziwa ngumntu xa ecudisa isixhobo.Amandla okubamba ngesandla aphenjelelwa zizinto ezininzi, kubandakanywa ukomelela kwezihlunu, ukuzinza kwamalungu, njalo njalo.
Iinzuzo zeUkubamba ngesandlaAmandla:
1. Ukuphuculwa koMsebenzi kwiMidlalo:Ukubamba ngesandlaamandla abalulekile kwimidlalo emininzi.Ukubamba okuqinileyo kuvumela iimbaleki ukuba zigcine ulawulo phezu kwezixhobo, zivelise amandla, kwaye zithintele ukulimala.Ngokomzekelo, umntu okhwela amatye obambe ngamandla unokubambelela ngokukhuselekileyo ematyeni nakwiziphako.Ngelixa i-golfer ene-grip eqinile inokufezekisa ulawulo olungcono lweklabhu kunye nokuzinza kwe-swing.
2. Izakhono zokuSebenza ezongezelelweyo:Ukubamba ngesandlaamandla abalulekile ekwenzeni imisebenzi yemihla ngemihla.Ukubamba okuqinileyo kuphucula i-dexterity, kunciphisa umngcipheko wokulahla izinto, kunye nokuphucula ukusebenza kwesandla.
3. Ukuthintela Ukwenzakala: Ubuthathakaukubamba ngesandlaamandla kunokukhokelela ukungalingani kumzimba ophezulu.Yaye inokwandisa ingozi yokwenzakala ezihlahleni, ezingqinibeni nasemagxeni.Ukomeleza iukubamba ngesandlainceda ukuzinzisa la malungu, ukunciphisa ukubakho kobunzima, i-sprains, kunye nokulimala ngokugqithisileyo.
4. Ukwandiswa kwamandla oku-Omit: Izihlunu zesandla kunye ne-forearm zidibene kunye nemisipha yengalo ephezulu kunye nehlombe.Ngokuphuculaukubamba ngesandlaamandla, abantu ngabanye banokwandisa ngokungangqalanga amandla abo aphezulu omzimba.Ukukhokelela ekusebenzeni okuphuculweyo kwimisebenzi eyahlukeneyo kunye nemisebenzi.
Imithambo yokuPhuculaUkubamba ngesandla Amandla:
1. I-Hand Grippers: I-Hand grippers zixhobo eziphathekayo ezenzelwe ukuqinisa imisipha yesandla kunye ne-forearm.Ziza kumanqanaba ahlukeneyo okumelana.Ivumela abantu ukuba banyuse umceli mngeni ngokuthe ngcembe.Ukucudisa into yokubamba iiseti ezininzi kunye nokuphindaphinda kunceda ukwakha amandla kunye nokunyamezela.
2. Uhambo lomFama: Lo msebenzi ubandakanya ukubamba iintsimbi ezinzima kwisandla ngasinye.Uze uhambe umgama okanye ixesha elithile.Ukubamba kucelwa umngeni njengoko iintsimbi zizama ukutyibilika ezandleni.Kwaye ukunyanzela izihlunu ukuba zisebenze nzima ukugcina ulawulo.
3. I-Plate Pinch: Beka iipleyiti zobunzima ezimbini ezinamacala agudileyo ajonge ngaphandle kwaye uzibambe ngeminwe yakho kunye nobhontsi.Phakamisa amacwecwe phantsi kwaye uwabambe ixesha elithile.Lo msebenzi ujolise kwi-pinch grip.Kwaye kufuneka kwimisebenzi efana nokuthwala iisutikheyisi okanye ukubamba izinto ezibhityileyo.
4. I-Towel-Ups-Ups: Esikhundleni sokusebenzisa ibha yendabuko yokutsala, gcoba ithawula phezu kwebar kwaye ubambe iziphelo.Yenza ukutsalwa ngelixa ugcina ukubambelela ngokuqinileyo kwitawuli.Lo msebenzi unokomeleza ukubamba isandla.Iyakwazi ukubandakanya imisipha yomqolo, iingalo kunye namagxa.
5. I-Wrist Curls: Hlala kwibhentshi kunye ne-dumbbell esandleni, intende ijonge phezulu.Beka i-forearm yakho ethangeni lakho kwaye uvumele i-wrist ukuba yandise, emva koko uyibuyisele kwi-forearm yakho.Lo msebenzi ujolise kwimisipha ye-forearm, ukuphucula amandla okubamba kunye nokuzinza kwesandla.
Isiphelo:
Ukubamba ngesandlaamandla ngumba obalulekileyo kodwa osoloko ungahoywa wokuqina komzimba kunye nokusebenza kwembaleki.Ngokuqinisa imisipha yesandla kunye ne-forearm, unokuphucula amandla okubamba.Kwaye unokuthintela ukwenzakala, kwaye ukongeze amandla kunye nokusebenza kwimisebenzi eyahlukeneyo.Ngoko ke, musa ukuwajongela phantsi amandla esomeleleyoukubamba ngesandla.Inokwenza umahluko wehlabathi kuhambo lwakho lokufaneleka.
Ixesha lokuposa: Jun-21-2023