Kwimarike yezixhobo zokuqina komzimba, i-handstand, njengesixhobo soqeqesho esisebenzayo nesisebenza ngeendlela ezininzi, kancinci kancinci iba sisixhobo esibalulekileyo kwiindawo zoqeqesho lokuqina komzimba ekhaya nakwiindawo zoqeqesho zobungcali. Ingakumbi i-handstand enzima, enomthamo wayo obalaseleyo wokuthwala umthwalo kunye nozinzo lwesakhiwo, ayihlangabezani neemfuno zabadlali abangochwephesha kuphela kodwa inokuziqhelanisa nabasebenzisi beentlobo ezahlukeneyo zomzimba kunye namanqanaba oqeqesho. Eli nqaku liza kujonga indlela umthamo wokuthwala umthwalo we-handstand enzima ozenza ngayo zibe zizixhobo zokuqina zomzimba ezisetyenziswa kakhulu, kwaye lihlalutye izibonelelo zazo kwiimeko ezahlukeneyo zokusetyenziswa ukuze likuncede uqonde ukuba kutheni ezi mveliso zithandwa kangaka kwimarike yehlabathi.
Okokuqala, amandla okuthwala umthwalo weendawo eziguquliweyo ezisindayo: izalathi zokusebenza eziphambili
1. Inkcazelo kunye nokubaluleka komthamo wokuthwala umthwalo
Umthamo wokuthwala umthwalo wesitendi esiguquliweyo ubhekisa kubunzima obukhulu bomsebenzisi obunokuthwala isixhobo phantsi kwesiseko sokusetyenziswa ngokukhuselekileyo. Kwisitendi esinzima, eli nani lidla ngokufikelela kwiikhilogram ezili-150 (iikhilogram ezingama-330) nangaphezulu, lidlula kakhulu umthamo wokuthwala umthwalo wesitendi esiqhelekileyo (ngesiqhelo iikhilogram ezili-100-120).
Ukubaluleka komthamo ophezulu wokuthwala imithwalo kubonakala kwezi zinto zilandelayo:
• Ukhuseleko: Qinisekisa ukuba izixhobo aziguquki okanye aziguquki ngenxa yamandla agqithisileyo xa abasebenzisi besenza izinto ezifanaizitendi zezandla kunye neenkxaso.
• Uzinzo: Uyilo olunzima lwesakhiwo lunokumelana neempembelelo ezitshintshayo ngexesha loqeqesho kwaye lunciphise umngcipheko wokungcangcazela.
• Ukuqina: Ingagcina ulwakhiwo lwayo lusemgangathweni kwaye yandise ubomi benkonzo nokuba iphantsi kwemithwalo ephezulu ixesha elide.
2. Izinto eziphambili ezichaphazela amandla okuthwala imithwalo
Umthamo wokuthwala umthwalo wesitendi esinomthwalo onzima oguqulweyo umiselwa ngokudibeneyo zizinto ezininzi zoyilo:
• Izinto zesakhelo: Iipayipi zentsimbi ezinamandla aphezulu (ezifana nobukhulu bodonga lwepayipi yentsimbi ≥3mm) okanye i-aluminium alloy ye-aviation-grade zisetyenziselwa ukuqinisekisa ukuqina ngokubanzi.
• Uyilo lwesiseko: Isiseko esibanzi esingatyibilikiyo (ngobubanzi obuqhelekileyo buyi-≥50cm) sibonelela ngomphezulu omkhulu wokuxhasa, nto leyo enciphisa umngcipheko wokuwa.
• Ulwakhiwo lwamalungu: Iihinji eziqinisiweyo kunye nenkqubo yokutshixa ziqinisekisa uzinzo xa kulungiswa i-Angle eguquliweyo.
• Iqonga lokuxhasa: Umphezulu obanzi ongatyibilikiyo (odla ngokuba yi-≥40×60cm), ofanelekileyo kwiisayizi ezahlukeneyo zeenyawo, nto leyo ephucula ukhuseleko loqeqesho.
Okwesibini, uluhlu olubanzi lwabantu abafanelekileyo: Kutheni ii-handstands ezisebenza nzima ziyindlela ekhethwayo kwiimeko ezininzi?
1. Abadlali abaziingcali kunye nabathandi bomzimba
Kumaqela oqeqesho oluphezulu njengabaqeqeshi bokuqina, abadlali bejimnast, kunye neengcali zeyoga, i-handstand enzima inikezela:
• Inkxaso ethwala umthwalo omninzi: Iyakwazi ukumelana neentshukumo zomthwalo omninzi ezifana nee-handstands kunye noqeqesho oluphambili olwenziwa ngabasebenzisi abanobunzima obukhulu bomzimba.
• Uhlengahlengiso oluchanekileyo lwe-Engile: Ihlangabezana neemfuno ezahlukeneyo zoqeqesho (ezifana nee-handstands ezithe nkqo ezingama-90°, izixhasi ze-slope ezingama-45°).
• Uzinzo oluguquguqukayo: Luhlala luzinzile ngexesha lotshintsho olukhawulezayo lokunciphisa umngcipheko wokwenzakala.
2. Abasebenzisi abatyebe kakhulu (BMI≥28
Izitendi zezandla zemveli zisenokungahlangabezani neemfuno zokhuseleko zabantu abanobunzima obukhulu, ngelixa uyilo oluphezulu (≥150kg) lwezitendi zezandla ezinzima luzenza zibe lukhetho olufanelekileyo.
• Ukusasazwa kwamandla okufanayo: Isiseko esibanzi kunye nesakhelo esityebileyo kunciphisa uxinzelelo lwendawo kwaye kuthintele ukuguguleka kwezixhobo.
• Uyilo oluphantsi lwe-gravity embindini: Lunciphisa amathuba okuwa kwaye lukhulisa ukuzithemba koqeqesho.
• Inkxaso yoqeqesho oluqhubekekayo: Ifanelekile kubasebenzisi abatshintsha ukusuka kwiindawo zokubeka izandla ezisisiseko ukuya kwiindawo zokutshintsha eziphucukileyo.
3. Abasebenzisi basekhaya nabaqalayo
Nangonaisitendi esijijekileyo esinomthwalo onzimaYenzelwe ngokukodwa ukuba ithwale umthwalo omninzi, uzinzo lwayo lukwafanelekile nakwiindawo zasekhaya:
• Abantwana kunye nabakwishumi elivisayo: Phantsi kweliso lomntu omdala, ingasetyenziselwa uqeqesho olusisiseko lokulinganisela.
• Abantu abadala: Izitendi zezandla ezineekona ezisezantsi (ezifana ne-30°-60°) zinceda ekukhuthazeni ukujikeleza kwegazi, kwaye ukuzinza kwezixhobo kunciphisa umngcipheko wokuwa.
• Abaqalayo: Iqonga lenkxaso elibanzi kunye noyilo oluchasene nokutyibilika lunceda abasebenzisi ukuba baqhelane kancinci kancinci noqeqesho lokuma ngezandla.
4. Amaqela okubuyisela kwimeko yesiqhelo kunye ne-physiotherapy
Kwimeko yonyango lomzimba, ukuzinza okulawulwayo kwezandla ezinzima kwenza ukuba zilungele:
Uqeqesho lokunciphisa uxinzelelo lomqolo: Ngokwenza ii-handstands, kunciphisa uxinzelelo kwi-lumbar vertebrae kwaye kufanelekile kubantu abahlala ixesha elide emsebenzini.
Ukuvuselelwa okuqhubekayo: Oogqirha okanye iingcali zonyango lomzimba zinokukhokela izigulana ukuba ziqale ngokuma ngezandla ezingasebenzisi mandla aneleyo kwaye zibuyisele kancinci kancinci imisebenzi yazo yomzimba.
Okwesithathu, uluhlu olubanzi lweemeko zokusetyenziswa kwezitimela zezandla ezinzima
1. Ukomelela komzimba ekhaya
• Ukusebenza kakuhle kwendawo: Izitendi zanamhlanje eziguquliweyo eziqinileyo zinezakhiwo ezigoqekayo okanye ezincinci, nto leyo ezenza zifaneleke ukugcinwa kwiindawo zasekhaya.
• Uhlengahlengiso olusetyenziswa ngabasebenzisi abaninzi: Esi sixhobo sinye sinokuhlangabezana neentlobo ezahlukeneyo zomzimba kunye neemfuno zoqeqesho zamalungu osapho.
2. Ijimu kunye nestudiyo
• Ukukwazi ukuhamba ngeenyawo ezininzi: Iindawo zorhwebo zifuna izixhobo ezinokumelana nokusetyenziswa rhoqo. Ukuqina kwezitendi eziguquliweyo ezinzima kunciphisa iindleko zokulungisa.
Inkxaso yezifundo zamaqela: Abaqeqeshi banokukhokela abafundi bamanqanaba ahlukeneyo ukuba basebenzise izixhobo ezifanayo, nto leyo ephucula ukusebenza kakuhle kokufundisa.
3. Amaziko oqeqesho lobuchwephesha
• Uqeqesho lwe-gymnastics kunye ne-martial arts:Izitendi zezandlaziintshukumo ezisisiseko kwimidlalo emininzi, kwaye iingalo ezinzima zibonelela ngeqonga loqeqesho elizinzileyo.
Iziko lokubuyisela umva: Lidibene nesikhokelo sezonyango, lisetyenziselwa iinkqubo zokubuyisela umva kunye namalungu.
Okwesine, ungawuvavanya njani umsebenzi onzima wokubeka izinto ezijijekileyo ezithwala umthwalo?
1. Jonga iiparameter ezisemthethweni zokuthwala umthwalo
Qinisekisa ukuba amandla omthwalo ozinzileyo aphezulu kangakanani na kwisixhobo (ubunzima bokugqibela xa simile).
Nika ingqalelo kwiingcebiso ezitshintshayo zokuthwala umthwalo (ezifana noluhlu lobunzima olucetyiswayo xa ujonge phantsi okanye uhamba).
2. Jonga iinkcukacha zoyilo lwesakhiwo
• Ububanzi besiseko: Isiseko esingaphezulu kwe-≥50cm sinokuphucula kakhulu uzinzo.
• Iinkcukacha zepayipi: Iipayipi zentsimbi ezinobukhulu bodonga obuyi-≥3mm okanye izixhobo ze-aluminiyam zeenqwelo-moya zihlala zimela amandla aphezulu.
• Indlela yokutshixa: Iiknob ezitshixwa kabini okanye ezingatyibilikiyo zinokuthintela ukuphambuka kwe-Engela ngengozi.
3. Ukuguquguquka kohlobo lomzimba womsebenzisi
• Ukuhambelana nokuphakama: Qinisekisa ukuba kukho isithuba esaneleyo phakathi kwentloko nomphezulu wesixhobo xa usenza i-handstand (ngesiqhelo i-≥20cm yomda).
• Inkxaso yeenyawo: Ububanzi beqonga lokuxhasa kufuneka bukwazi ukwamkela iimilo ezahlukeneyo zeenyawo (kucetyiswa ukuba zibe yi-≥30cm).
Okwesihlanu, iindlela zexesha elizayo: Ukuphuculwa okuqhubekayo kwezitendi eziguquliweyo ezinzima
1. Uphuculo olukrelekrele
Ezinye iimodeli ezikumgangatho ophezulu ziqalile ukudibanisa imisebenzi efana nee-Angle prompts kunye nexesha loqeqesho ukunceda abasebenzisi baqeqeshe ngakumbi ngokwesayensi.
2. Uyilo lweModular
I-inverted stand enobude obuhlengahlengiswayo okanye izixhobo ezongezelelweyo (ezifana neendawo zokudibanisa ii-resistance bands) zinokuziqhelanisa nezinye iimeko zoqeqesho.
3. Ukusetyenziswa kwezinto ezinobuhlobo nokusingqongileyo
Sebenzisa intsimbi ephinda isetyenziswe okanye ii-alloys ezikhaphukhaphu ukunciphisa umngcipheko wekhabhoni ngelixa ugcina amandla okuthwala umthwalo.
Umthamo obalaseleyo we-handstand enzima othwala umthwalo wenza ukuba ibe sisixhobo sokomelela esifanelekileyo ngokwenene kubantu abaninzi. Nokuba ngabadlali abaziingcali, abasebenzisi abatyebileyo, okanye abathandi bokomelela ekhaya, bonke banokuzuza kuyo. Uzinzo lwayo oluphezulu, uyilo lokhuseleko kunye nokuguquguquka kwiimeko ezininzi akupheleli nje ekuhlangabezaneni neemfuno zoqeqesho zabasebenzisi abahlukeneyo, kodwa kukwanciphisa umngcipheko wokwenzakala kwaye kuphucule amava okomelela. Kubathengi abafuna izixhobo zokuma eziqinileyo, ezikhuselekileyo nezinemisebenzi emininzi, ii-handstand ezinzima ngokungathandabuzekiyo ziyindlela ekhethwayo efanelekileyo yokutyala imali kuyo. Ngokukhula okuqhubekayo kwemarike yokomelela yehlabathi, iimveliso ezinjalo ziya kuqhubeka nokugcina imfuno enamandla kwihlabathi liphela.
Ixesha leposi: Novemba-04-2025