Njengesixhobo sokuqina komzimba esikhethekileyo kunye nokuvuselela umzimba, izitendi zezandla ziye zathandwa ngabantu abaninzi ngenxa yempembelelo yazo yokolula umqolo, umqolo we-lumbar kunye nomqolo wesibeleko. Nokuba zezokuqina komzimba ekhaya, okanye kumaziko okuvuselela umzimba, kwiindawo zokuzivocavoca umzimba nakwezinye iindawo, kubalulekile ukukhetha isitendi sesandla esifanelekileyo kuwe. Eli nqaku liza kukunika isikhokelo esibanzi sokukunceda ukhethe isitendi sesandla esifanelekileyo kuwe.
Okokuqala, cinga ngenjongo yokusebenzisa
1. Ukomelela komzimba kunye nokuvuselelwa komzimba
Ukusetyenziswa komzimba: Ukuba ufuna ukolula umzimba wonkeisithende sesandla, yomeleza iqela lemisipha engundoqo okanye uphucule ukuguquguquka komzimba, emva koko ungakhetha i-handstand enemisebenzi eyahlukeneyo kunye nohlengahlengiso lwe-Engela oluguquguqukayo. Umzekelo, ezinye ii-handstand zibonelela ngeendlela ezahlukeneyo ze-handstand, ukusuka kwi-Engela enganzulu ukuya kwi-handstand epheleleyo, efanelekileyo kumanqanaba ahlukeneyo eemfuno zempilo.
Ukusetyenziswa kokubuyisela umzimba kwimeko yesiqhelo: Ukuba ufuna ukunciphisa uxinzelelo lomqolo nokuphucula iingxaki zomqolo wesibeleko okanye wesibeleko ngokuma ngesandla, kuya kufuneka ukhethe ukuma ngesandla okunenkxaso elungileyo kunye nentuthuzelo. Umzekelo, ukuma ngesandla okune-lumbar kunye nee-shoulder support pads kunokusasaza ngcono uxinzelelo lomzimba kwaye kunciphise umthwalo kumqolo.
2. Ukusetyenziswa ekhaya nakwezorhwebo
Ukusetyenziswa ekhaya: Abasebenzisi basekhaya badla ngokunika ingqalelo engakumbi ekuthwaleni lula, ukusetyenziswa lula kunye nokhuseleko lwezitendi zezandla. Izitendi zezandla ezigoqekayo zilungele ukusetyenziswa ekhaya kuba kulula ukuzigcina nokuzigcina ngaphandle kokuthatha indawo eninzi. Ukongeza, abasebenzisi basekhaya banokukhetha isitendi sezandla esingabizi kakhulu.
Ukusetyenziswa kwezorhwebo: Kwiindawo zorhwebo ezifana neejimu kunye namaziko okuhlaziya, ukuqina kunye nozinzo lweendawo zokuma zezandla zezona zinto zibalulekileyo. Iindawo zokuma zezandla zorhwebo kufuneka zikwazi ukumelana noxinzelelo lokusetyenziswa rhoqo kunye neentlobo ezahlukeneyo zabasebenzisi, ngoko ke ukuqina kwezinto kunye nolwakhiwo kubaluleke kakhulu. Kwangaxeshanye, iindawo zokuma zezandla zorhwebo zihlala zifuna amandla aphezulu okuthwala umthwalo.
Okwesibini, gxila kwimisebenzi ephambili
1. Umsebenzi wohlengahlengiso lwe-engile
Umsebenzi wokulungisa ii-engile ze-handstand yenye yezona zinto ziphambili. Ii-engile ezahlukeneyo ze-handstand zifanelekile kwiimfuno ezahlukeneyo zomsebenzisi kunye nezigaba zokusetyenziswa. Umzekelo:
Abaqalayo: Ungaqala nge-engile enganzulu (efana ne-30°-45°) uze kancinci kancinci uqhele ukuvakalelwa kukubaisithende sesandla.
Abasebenzisi abaphambili: Ungakhetha i-Engile enkulu (efana ne-60°-90°) okanye nokuba yi-handstand epheleleyo ukuze ufumane isiphumo esibanzi sokuzolula.
Abasebenzisi bokubuyisela umzimba kwimeko yesiqhelo: Ungakhetha i-handstand enomsebenzi wokulungisa kakuhle, enokulungiswa kwi-Angle ye-handstand ekhululekileyo ngokwendlela umzimba osabela ngayo.
2. Isixhobo sokhuseleko
Ukhuseleko lolona qwalaselo luphambili xa ukhetha i-handstand. Nazi ezinye zezixhobo zokhuseleko eziqhelekileyo:
Ibhanti yokhuseleko: Ukuqinisekisa ukuba umsebenzisi akayi kutyibilika ngexesha lokuma kwesandla, nto leyo enika ukhuseleko olongezelelweyo.
Iqhosha lokumisa ngexesha likaxakeka: Kwimeko kaxakeka, umsebenzisi unokumisa ngokukhawuleza intshukumo yesandla sakhe aze aphephe ukwenzakala.
Iinyawo ezixhasayo ezizinzileyo: Qinisekisa ukuba isixhaso asizukushukuma okanye sigungqe ngexesha lokusetyenziswa, nto leyo enika inkxaso ezinzileyo.
3. Inkxaso kunye nentuthuzelo
Uyilo lwenkxaso yesandla luchaphazela ngokuthe ngqo intuthuzelo kunye nokhuseleko lokusetyenziswa:
Ukuxhasa isinqe: Ukuxhasa isinqe kakuhle kunokunciphisa uxinzelelo esinqeni kwaye kuthintele ukugoba okugqithisileyo okanye uxinzelelo olungalinganiyo esinqeni.
Inkxaso yamagxa: Inkxaso yamagxa inokusasaza uxinzelelo lwamagxa kwaye ithintele ukudinwa okanye ukwenzakala kwamagxa.
Izinto ezifakelwa iinyawo: Qinisekisa ukuba iinyawo zihlala zizinzile ngexesha lokuma kwesandla kwaye azityibiliki okanye zigungxule.
Okwesithathu, izinto kunye nokuqina
1. Izinto eziphambili
Izinto eziphambili zesandla sokuma zichaphazela ngokuthe ngqo ukuqina kwaso kunye nokhuseleko lwaso. Izinto eziqhelekileyo ziquka:
Intsimbi enamandla aphezulu: Yomelele kwaye ihlala ixesha elide, iyakwazi ukumelana nobunzima obukhulu kunye nokusetyenziswa rhoqo, ifanelekile ukusetyenziswa kwezorhwebo.
I-alloy ye-aluminiyam: Ilula kwaye iqinile, ifanelekile kubasebenzisi basekhaya, kulula ukuyihambisa nokuyigcina.
2. Izinto eziphezulu
Izinto ezisetyenziswa phezu kwesandla (ezifana neepadi zokuxhasa, izigqubuthelo zeenyawo, njl.njl.) nazo zibaluleke kakhulu:
Igwebu elinoxinano oluphezulu: linika isiseko esihle kunye nenkxaso, linciphisa uxinzelelo lomzimba.
Isikhumba se-PU: asigugi kwaye kulula ukusicoca, sifanelekile ukusetyenziswa ixesha elide.
Okwesine, ukuphatheka lula kunye nokugcinwa
1. Uyilo olugoqekayo
Kubasebenzisi basekhaya, ukuphatheka lula kunye nokwamkelwa kweendawo zokumamela zibaluleke kakhulu. Uyilo olugoqekayo lwendawo yokumamela lunokugcinwa lula xa lungasetyenziswa, nto leyo egcina indawo. Umzekelo, ezinye iindawo zokumamela zinokugoqeka eludongeni ngaphandle kokuthatha indawo eninzi kakhulu.
2. Uyilo olukhaphukhaphu
Ukuba ufuna ukuhambisaisithende sesandlarhoqo, kuya kuba lula ngakumbi ukukhetha imveliso enoyilo olukhaphukhaphu. Umzekelo, ezinye izitendi zesandla zixhotyiswe ngamavili okanye iziphatho ukuze kube lula ukuziphatha.
Okwesihlanu, uhlahlo lwabiwo-mali kunye nokusebenza kweendleko
1. Ububanzi bebhajethi
Uluhlu lwamaxabiso ee-handstands lubanzi, ukusuka kumakhulu ambalwa eedola ukuya kumawaka ambalwa eedola. Xa ukhetha, kufuneka wenze ukhetho olufanelekileyo ngokwebhajethi yakho:
I-handstand yomgangatho wokuqala: Ifanelekile kwabaqalayo kunye nabasebenzisi abanebhajethi encinci, umsebenzi ulula ngakumbi, kodwa unokuhlangabezana neemfuno ezisisiseko ze-handstand.
I-handstand ephakathi nephezulu: iimpawu ezityebileyo, uyilo olulula ukuyisebenzisa, lufanelekile kubasebenzisi abaneemfuno eziphezulu zesiphumo se-handstand.
2. Ukusebenza kweendleko
Xa ukhetha i-handstand, cinga kungekuphela nje ngexabiso, kodwa kunye nokusebenza kwayo, ukuqina kwayo kunye nokhuseleko lwayo. I-handstands ezingabizi kakhulu zibonelela ngeempawu ezingaphezulu kunye namava angcono ngexabiso elifanelekileyo.
Ukukhetha i-handstand ekufaneleyo kufuna ukuqwalaselwa ngokubanzi kwezinto ezininzi ezifana nenjongo yokusetyenziswa, iimfuno zokusebenza, ukhuseleko, izixhobo, ukuphatheka lula, uhlahlo-lwabiwo mali kunye novavanyo lomsebenzisi. Ngesikhokelo esingentla, ungayiqonda ngcono indlela yokukhetha i-handstand ekulungeleyo, ukuze ukwazi ukuphucula amava kunye neziphumo.
Nokuba ungumqali okanye ungumsebenzisi ophucukileyo, ukukhetha indlela yokuma echanekileyo kunokukunceda ufezekise iinjongo zakho zokomelela okanye zokubuyisela impilo yakho esiqhelweni. Ndiyathemba ukuba iingcebiso ezikweli nqaku ziyakunceda!
Ixesha leposi: Epreli-08-2025