Umatshini wokuma ngesandla ungabonakala ulula, kodwa ukuba awusetyenziswanga kakuhle, unokubangela uxinzelelo olukhulu entanyeni, emagxeni okanye esinqeni, kwaye ude ukhokelele ekwenzakaleni. Ke ngoko, kubaluleke kakhulu ukuba nolwazi oluchanekileyo malunga neendlela zokuma ngesandla kunye namanyathelo okhuseleko.
1. Uqeqesho lokuziqhelanisa okokuqala
Ukuba ungumntu osaqalayo kwizihlalo zesandla, kucetyiswa ukuba uqale ngexesha elifutshane (imizuzwana eli-10-15) kwaye uqinisekise ukuba umzimba wakho uqinile nxamnye nephedi yokuxhasa yesixhobo.umatshini wokuma ngesandlaukuphepha ukuthembela ngokupheleleyo kumandla engalo. Njengoko ukuziqhelanisa kuphucuka, ixesha lokuma ngesandla linokwandiswa kancinci kancinci ukuya kumzuzu omnye ukuya kwemithathu.
2. Indlela echanekileyo yokuma ngesandla
Xa usenza ukuma ngesandla, gcina umongo wakho uqinile, amahlombe akho ehlisiwe, kwaye uphephe ukutyhala amahlombe akho okanye ukuthambekisa intloko yakho phezulu kakhulu. Iinyawo zakho zinokunqunyulwa okanye zolulwe ngokwendalo, kodwa ungatyhali ngamandla ukuze unganyusi uxinzelelo kumqolo wakho wesibeleko. Ukuba uziva unesizungu okanye ungaphili kakuhle, kufuneka uyeke ngoko nangoko kwaye ubuyele kancinci kwindawo yokuma.
3. Amanyathelo okhuseleko
Kuphephe ukubambelela izandla ngokupheleleyo (intloko ijonge ezantsi). Ngaphandle kokuba kukhokelwa yingcali, kuyacetyiswa ukusebenzisa isiqingatha sokubambelela izandla (umzimba ujikeleze i-engile engama-45° ukuya kuma-60° emhlabeni) ukunciphisa umthwalo entanyeni.
Izigulana ezine-hypertension, i-glaucoma okanye i-cervical spondylosis kufuneka zibonane nogqirha ngaphambi kokuba zisetyenziswe ukuze kuthintelwe ukunyuka ngesiquphe koxinzelelo lwegazi okanye uxinzelelo olugqithisileyo emehlweni ngenxa yokuba izandla zimile.
Qinisekisa ukubaumatshini wokuma ngesandla izinzile kwaye isetyenziswa kumhlaba othambileyo, njenge-yoga mat, ukuthintela ukutyibilika okanye ukuwa ngengozi.
4. Uqeqesho oluphindaphindayo kunye nesiphumo
Kucetyiswa ukuba wenze uqeqesho lokuma ngezandla izihlandlo ezi-2 ukuya kwezi-3 ngeveki, ngalo lonke ixesha imizuzu e-1 ukuya kwemi-3. Ukuba luqhubeka ixesha elide, lunokuphucula kakhulu amandla egxalabeni nasemva, ukuma kakuhle kunye nokujikeleza kwegazi.
Ngendlela efanelekileyo yokusebenzisa, umatshini wokuma ngesandla unokuba sisixhobo esinamandla sokuphucula ulawulo lomzimba kunye nempilo.
Ixesha lokuthumela: Agasti-21-2025