Kubomi banamhlanje obukhawulezayo, abantu banikela ingqalelo ngakumbi kwimpilo nokhathalelo lomzimba. Njengohlobo lwezixhobo zokomeleza umzimba zasekhaya ezisebenza ngeendlela ezininzi, umatshini wokuma ngesandla awunakunceda abasebenzisi kuphela ukuba benze uqeqesho lokuma ngesandla, kodwa ukwahlangabezana neemfuno zokomeleza umzimba ezahlukeneyo. Eli nqaku liza kuhlola nzulu ukuguquguquka komatshini wokuma ngesandla, lihlalutye indlela yokuhlangabezana neemfuno zokomeleza umzimba ezahlukeneyo zabasebenzisi kwaye liphucule ixabiso elongezelelweyo leemveliso.
Okokuqala, imisebenzi esisiseko yeumatshini wokuma ngesandla
Umsebenzi ophambili womatshini wokuma ngesandla kukunceda abasebenzisi benze uqeqesho lokuma ngesandla. Uqeqesho lokuma ngesandla lunokunciphisa ngempumelelo uxinzelelo kumqolo wesibeleko nowesinqe, lwandise indawo yomqolo, kwaye lunciphise uxinzelelo lomqolo olubangelwa kukuma okanye ukuhlala ixesha elide. Ukongeza, uqeqesho lokuma ngesandla lunokuphucula ukujikeleza kwegazi, luphucule ukuhamba kwegazi ukuya engqondweni nakwamanye amalungu omzimba, luncede ekuphuculeni inkumbulo kwaye lunciphise ukudinwa.
Okwesibini, uyilo olunemisebenzi emininzi lomatshini wokuma ngesandla
(1) Uqeqesho lokutsala
Iimatshini ezininzi zokuma ngezandla zenzelwe umsebenzi wokutsala phezulu, kwaye abasebenzisi banokwenza uqeqesho lokutsala phezulu kumatshini wokuma ngezandla. Ukutsala phezulu ikakhulu kusebenzisa iqela lemisipha yamalungu aphezulu (amandla okubamba isandla nengalo), izihlunu zesinqe nesisu, izihlunu zomqolo kunye nezihlunu ezinkulu ze-pectoralis. Ngomsebenzi wokutsala phezulu womatshini wokuma ngezandla, abasebenzisi banokwenza lula uqeqesho lwamandla omzimba ongasentla ekhaya ukonyusa amandla emisipha kunye nokunyamezela.
(2) Uqeqesho lokuzolula
Umatshini wokuma ngezandla ungasetyenziswa njengesixhobo esincedisayo soqeqesho lokuzolula. Ukuzilolonga kozolula kunceda ukuphumza izihlunu nokunciphisa ubuhlungu nokudinwa emva kokuzilolonga. Umzekelo, abasebenzisi banokwenza ukolula ingalo, ukolula umqolo ongasentla, ukolula amagxa kunye nokolula isifuba kwisandla ukuze kuphuculwe ukuguquguquka kunye nokuchacha.
(3) Ukuhlala phantsi kunye nokutyhala ii-push-up
Ezinye izitendi zezandla zenzelwe izihlalo ezihlengahlengiswayo kunye neebhari zokuxhasa apho umsebenzisi anokwenza khona uqeqesho lokuhlala phantsi kunye nokutyhala. Olu qheliselo luqinisa ngempumelelo izihlunu zesisu nezesifuba kwaye luqinisa umbindi. Umzekelo, isitendi sezandla esinemisebenzi emininzi se-JTH R502SAT senza iindlela ezahlukeneyo zoqeqesho ezifana nokuhlala phantsi kunye nokutyhala kunye nezinye izixhobo ezongezelelweyo.
(4) ukolula idiski ephakathi kwe-intervertebral disc
Umsebenzi womatshini wokuma ngesandla ungasetyenziselwa ukolula iidiski. Ngokusebenzisa i-handstand, abasebenzisi banokusebenzisa amandla abo okutsala idiski, ukunciphisa uxinzelelo lweediski, ukunciphisa iimpawu ezifana nokuqhekeka kweediski ze-lumbar. Olu phawu luluncedo kakhulu kubantu abachitha iiyure ezininzi kwiidesika zabo.
(5) Uncedo lweYoga
Ezinye izitendi zezandla zingasetyenziswa njenge-yoga AIDS. Umzekelo, abasebenzisi banokwenza ii-handstand yoga poses kumatshini we-handstand ukuphucula ibhalansi kunye nokuguquguquka. Olu yilo oluguquguqukayo lwenza ukuba isitendi sezandla singafaneleki nje kuphela kubathandi bomzimba, kodwa sikwafanele nakwabasebenza kwi-yoga.
Okwesithathu, ixabiso elongezelelweyo loyilo olunemisebenzi emininzi
(1) Ukuhlangabezana neemfuno ezahlukeneyo zempilo yomzimba
Ukuguquguquka kweumatshini wokuma ngesandlaiyenza ikwazi ukuhlangabezana neemfuno ezahlukeneyo zokomelela komzimba zabasebenzisi. Nokuba kukuqeqesha amandla, ukolula kunye nokuphumla okanye ukuziqhelanisa neyoga, umatshini wokuma ngesandla unokubonelela ngenkxaso yokusebenza efanelekileyo. Olu yilo lwemisebenzi emininzi lunciphisa isidingo sokuba abasebenzisi bathenge izixhobo ezahlukeneyo zokomelela, oko konga indawo kunye neendleko.
(2) Ukuphucula amava omsebenzisi
Uyilo olunemisebenzi emininzi luphucula amava omsebenzisi womatshini wokuma ngesandla. Abasebenzisi banokukhetha iindlela ezahlukeneyo zoqeqesho ngokweenjongo zabo zokomelela kunye neemeko zomzimba, ukuze umthambo ngamnye ufumane iziphumo ezilungileyo. Umzekelo, uyilo lokuphakama kwesihlalo oluhlengahlengiswayo lwe-JTH R502SAT handstand luvumela abasebenzisi ukuba balungelelanise indawo ekhululekileyo ngokwemeko yabo, nto leyo ephucula intuthuzelo yokusetyenziswa.
(3) Ukwandisa ukuthandeka kweemveliso
Kubathengi abathengisa ngobuninzi, ukuguquguquka kwee-handstands yeyona nto ibalulekileyo ekuthengiseni. Uyilo olunemisebenzi emininzi alugcini nje ngokuphucula ixabiso elongezelelekileyo lemveliso, kodwa lukwanyusa nomtsalane wemveliso. Abathengi banokubonisa abathengi imisebenzi eyahlukeneyo yomatshini we-handstand ukuhlangabezana neemfuno zabathengi abahlukeneyo, ngaloo ndlela kuphucula ukhuphiswano lwemarike lwemveliso.
Ukuguquguquka kwe-handstand kwenza ukuba ibe sisixhobo esifanelekileyo sokuqina ekhaya. Ukongeza kumsebenzi osisiseko we-handstand, umatshini we-handstand unokwenza neentlobo ngeentlobo zemithambo efana nokutsala, uqeqesho lokuzolula, ukuhlala phantsi, ukutyhala kunye nokuzolula idiski. Olu yilo olunemisebenzi emininzi alupheleli nje ekuhlangabezaneni neemfuno ezahlukeneyo zokuqina zabasebenzisi, luphucula amava omsebenzisi, kodwa lukwanyusa ixabiso elongezelelweyo lemveliso.
Ndiyathemba ukuba oku kungasentla kuya kukunceda uqonde ngcono ukuguquguquka kunye nexabiso elongezelelekileyo lomatshini wokuma ngesandla. Ukuba unemibuzo okanye ufuna ulwazi oluthe kratya, nceda unxibelelane nathi.
Ixesha leposi: Epreli-16-2025