Emakethe yemishini yokufaneleka, i-handstand, njengethuluzi lokuqeqesha elisebenza kahle nelisebenza ngezindlela eziningi, kancane kancane iba yithuluzi elibalulekile kokubili ezindaweni zokufaneleka ekhaya kanye nezindawo zokuqeqeshwa zobungcweti. Ikakhulukazi i-handstand esebenza kanzima, enekhono layo elivelele lokuthwala imithwalo kanye nokuqina kwesakhiwo, ayihlangabezani nje kuphela nezidingo zabadlali abangochwepheshe kodwa futhi ingavumelanisa nabasebenzisi bezinhlobo ezahlukene zomzimba kanye namazinga okuqeqesha. Lesi sihloko sizohlola ukuthi ikhono lokuthwala imithwalo le-handstand esebenza kanzima liyenza kanjani imishini yokufaneleka esetshenziswa kabanzi, futhi sihlaziye izinzuzo zayo ezimweni ezahlukene zokusetshenziswa ukuze sikusize uqonde ukuthi kungani imikhiqizo enjalo ithandwa kangaka emakethe yomhlaba wonke.
Okokuqala, amandla okuthwala imithwalo yezitendi eziguquliwe ezisindayo: izinkomba zokusebenza eziyinhloko
1. Incazelo kanye nokubaluleka kwamandla okuthwala umthwalo
Umthamo wokuthwala umthwalo wesitendi esiguquliwe ubhekisela esisindweni esiphezulu somsebenzisi esingathwalwa yimishini ngaphansi kwesisekelo sokusetshenziswa okuphephile. Kuma-handstand asebenza kanzima, lesi sibalo sivame ukufinyelela amakhilogremu angu-150 (amakhilogremu angu-330) noma ngaphezulu, okudlula kakhulu umthamo wokuthwala umthwalo wama-handstand avamile (ngokuvamile amakhilogremu angu-100-120).
Ukubaluleka komthamo omkhulu wokuthwala imithwalo kubonakala ku:
• Ukuphepha: Qinisekisa ukuthi imishini ngeke iguquguquke noma idilike ngenxa yamandla amakhulu lapho abasebenzisi benza izenzo ezifana nokuthiizitendi zesandla futhi kuyasekela.
• Ukuzinza: Umklamo wesakhiwo onzima ungamelana nemithelela eguquguqukayo ngesikhathi sokuqeqeshwa futhi unciphise ingozi yokuzamazama.
• Ukuqina: Ingagcina ubuqotho besakhiwo futhi yandise impilo yesevisi ngisho nangaphansi kwemithwalo ephezulu isikhathi eside.
2. Izinto ezibalulekile ezithinta amandla okuthwala imithwalo
Umthamo wokuthwala umthwalo wesitendi esijiyile esinomthwalo osindayo unqunywa ndawonye yizinto eziningi zokuklama:
• Izinto zohlaka: Amapayipi ensimbi anamandla aphezulu (njengobukhulu bodonga lwepayipi lensimbi ≥3mm) noma i-aluminium alloy yezinga lendiza asetshenziswa ukuqinisekisa ukuqina okuphelele.
• Umklamo wesisekelo: Isisekelo esikhulu esingasheleli (ngokuvamile esingu-≥50cm ububanzi) sinikeza indawo yokusekela enkulu, kunciphisa ingozi yokuwa.
• Isakhiwo samalunga: Amahinji aqinisiwe kanye nohlelo lokukhiya kuqinisekisa ukuzinza lapho kulungiswa i-Angle eguquliwe.
• Ipulatifomu yokusekela: Indawo ebanzi engasheleli (ngokuvamile ≥40×60cm), efanelekile ngobukhulu obuhlukene bezinyawo, okuthuthukisa ukuphepha kokuqeqeshwa.
Okwesibili, abantu abaningi abasebenzayo: Kungani ama-handstand aqinile kuyisinqumo esikhethwayo ezimweni eziningi?
1. Abadlali abangochwepheshe kanye nabathandi bokuzivocavoca
Kumaqembu okuqeqesha anamandla aphezulu njengabaqeqeshi bamandla, abadlali be-gymnast, kanye nochwepheshe be-yoga, i-handstand esindayo inikeza:
• Ukusekelwa okuthwala imithwalo ngokweqile: Ingakwazi ukumelana nokunyakaza kwemithwalo ephezulu njengezitendi zezandla kanye nokuqeqeshwa okuphakathi okwenziwa abasebenzisi abanesisindo esikhulu somzimba.
• Ukulungiswa kwe-engeli okunembile: Kuhlangabezana nezidingo ezahlukene zokuqeqesha (njengezitendi zezandla eziqondile ezingama-90°, izisekelo zomthambeka ezingama-45°).
• Ukuqina okuguquguqukayo: Kuhlala kuzinzile ngesikhathi sokushintsha kwesenzo okusheshayo ukunciphisa ingozi yokulimala.
2. Abasebenzisi abakhuluphele ngokweqile (BMI≥28
Izitendi zezandla zendabuko zingase zingahlangabezani nezidingo zokuphepha zabantu abanesisindo esikhulu somzimba, kuyilapho ukwakheka kwezitendi zezandla ezithwala imithwalo ephezulu (≥150kg) kuzenza zibe ukukhetha okuhle kakhulu.
• Ukusatshalaliswa kwamandla okufanayo: Isisekelo esibanzi kanye nohlaka olujiyile kunciphisa ingcindezi yendawo futhi kuvimbele ukuguguleka kwemishini.
• Umklamo ophansi wesikhungo samandla adonsela phansi: Kunciphisa amathuba okuwa futhi kukhulisa ukuzethemba kokuqeqeshwa.
• Ukusekelwa kokuqeqeshwa okuqhubekayo: Kufanelekela abasebenzisi abashintsha kusuka ezisekelweni eziyisisekelo kuya ezinyakazweni ezithuthukisiwe.
3. Abasebenzisi basekhaya nabaqalayo
Nakubaisitendi esijiyile esinomthwalo osindayoiklanyelwe ngokukhethekile amandla aphezulu okuthwala imithwalo, ukuqina kwayo kufanelekile nasezindaweni zasekhaya:
• Izingane kanye nentsha: Ngaphansi kokugadwa ngabantu abadala, ingasetshenziswa ekuqeqeshweni okuyisisekelo kokulinganisela.
• Abantu asebekhulile: Izitendi zezandla ezine-engeli ephansi (ezifana no-30°-60°) ziyasiza ekukhuthazeni ukujikeleza kwegazi, futhi ukuzinza kwemishini kunciphisa ingozi yokuwa.
• Abaqalayo: Ipulatifomu yokusekela ebanzi kanye nomklamo wokungasheleli kusiza abasebenzisi ukuthi bazivumelanise kancane kancane nokuqeqeshwa kokuma ngezandla.
4. Amaqembu okuvuselelwa kanye nokwelashwa ngokuzivocavoca
Uma kukhulunywa ngokwelashwa ngokomzimba, ukuzinza okulawulwayo kwezinduku ezisindayo kwenza zifanelekele:
Ukuqeqeshwa kokunciphisa ukucindezeleka komgogodla: Ngokwenza ama-handstand, kunciphisa ingcindezi kumathambo omgogodla futhi kufaneleka kubantu abahlala isikhathi eside emsebenzini.
Ukuvuselelwa okuqhubekayo: Odokotela noma ochwepheshe bezokuzivocavoca umzimba bangaqondisa iziguli ukuthi ziqale ngokuma ngezandla eziqinile futhi zibuyisele kancane kancane imisebenzi yazo yomzimba.
Okwesithathu, uhla olubanzi lwezimo zokusetshenziswa kwezitendi zezandla ezisindayo
1. Ukufaneleka ekhaya
• Ukusebenza kahle kwesikhala: Izitendi zanamuhla ezijiyile eziqinile zinemiklamo egoqekayo noma emincane, okwenza zifaneleke ukugcinwa ezindaweni zasekhaya.
• Ukuzivumelanisa nabasebenzisi abaningi: Idivayisi efanayo ingahlangabezana nezinhlobo ezahlukene zomzimba nezidingo zokuqeqeshwa kwamalungu omndeni.
2. Ijimu kanye nesitudiyo
• Ukuzivumelanisa nezimo kwezimoto ezihamba ngezinyawo eziningi: Izindawo zezentengiselwano zidinga imishini engakwazi ukumelana nokusetshenziswa njalo. Ukuqina kwezitendi eziguquliwe ezisindayo kunciphisa izindleko zokulungisa.
Ukusekelwa kwezifundo zeqembu: Abaqeqeshi bangaqondisa abafundi bamazinga ahlukene ukuthi basebenzise imishini efanayo, okuthuthukisa ukusebenza kahle kokufundisa.
3. Izikhungo zokuqeqesha zobungcweti
• Ukuqeqeshwa kwe-gymnastics kanye nobuciko bokulwa:Izitendi zezandlakuyizinyathelo eziyisisekelo kwezemidlalo eminingi, futhi izitendi ezisindayo zinikeza ipulatifomu yokuqeqesha ezinzile.
Isikhungo sokuvuselela: Sihlanganiswe nesiqondiso sezokwelapha, sisetshenziselwa izinhlelo zokuvuselela umgogodla kanye namalunga.
Okwesine, ungakuhlola kanjani ukusebenza kwezindawo ezithwala imithwalo ezinzima eziguquliwe?
1. Hlola amapharamitha asemthethweni okuthwala umthwalo
Qinisekisa umthamo omkhulu womthwalo omile wemishini (isisindo esiphezulu uma umile unganyakazi).
Naka izincomo ezishintshashintshayo zokuthwala umthwalo (njengobubanzi besisindo obunconywayo uma ubheke phansi noma uhamba).
2. Qaphela imininingwane yokwakheka kwesakhiwo
• Ububanzi besisekelo: Isisekelo esingu-≥50cm singathuthukisa kakhulu ukuzinza.
• Imininingwane yamapayipi: Amapayipi ensimbi anobukhulu bodonga obungu-≥3mm noma izinto ze-aluminium zezindiza ngokuvamile amelela amandla aphezulu.
• Indlela yokukhiya: Izinkinobho zokukhiya ezimbili noma ezingasheleli zingavimbela ukuphambuka kwe-Engela ngengozi.
3. Ukuzivumelanisa nezimo kohlobo lomzimba womsebenzisi
• Ukuhambisana nokuphakama: Qinisekisa ukuthi kunesikhala esanele phakathi kwekhanda nengaphezulu ledivayisi uma wenza ukuma kwesandla (ngokuvamile okungu-≥20cm we-margin).
• Ukusekela izinyawo: Ububanzi beplatifomu yokusekela kufanele bukwazi ukwamukela izimo ezahlukene zezinyawo (kunconywa ukuthi kube ngu-≥30cm).
Okwesihlanu, izitayela zesikhathi esizayo: Ukuthuthukiswa okuqhubekayo kwezitendi eziguquliwe ezisindayo
1. Ukuthuthukiswa okuhlakaniphile
Amanye amamodeli aphezulu aseqalile ukuhlanganisa imisebenzi efana ne-Angle prompts kanye nesikhathi sokuqeqesha ukusiza abasebenzisi ukuthi baqeqeshe ngokwesayensi.
2. Umklamo we-Modular
Isitendi esiguquliwe esinokuphakama okulungisekayo noma izesekeli ezengeziwe (njengezindawo zokuxhumanisa amabhande okumelana) singazivumelanisa nezimo zokuqeqesha ezengeziwe.
3. Ukusetshenziswa kwezinto ezinobungani nemvelo
Sebenzisa insimbi ephinde isetshenziswe noma i-alloys elula ukuze unciphise umthelela wekhabhoni ngenkathi ugcina amandla okuthwala umthwalo.
Umthamo ovelele wokuthwala umthwalo we-handstand esindayo wenza kube yimishini yokuzivocavoca efanelekela abantu abaningi. Kungakhathaliseki ukuthi abadlali abangochwepheshe, abasebenzisi abakhuluphele ngokweqile, noma abathandi bokuzivocavoca ekhaya, bonke bangazuza kukho. Ukuqina kwayo okuphezulu, ukwakheka kokuphepha kanye nokuzivumelanisa nezimo eziningi akugcini nje ngokuhlangabezana nezidingo zokuqeqeshwa zabasebenzisi abahlukene, kodwa futhi kunciphisa ingozi yokulimala futhi kuthuthukise ulwazi lokuqina komzimba. Kubathengi abafuna imishini yokuma ehlala isikhathi eside, ephephile futhi enemisebenzi eminingi, izitendi zokuma ezisindayo ngokungangabazeki ziyindlela ekhethwayo okufanele itshalwe kuyo. Ngokukhula okuqhubekayo kwemakethe yokuzivocavoca yomhlaba wonke, imikhiqizo enjalo izoqhubeka nokugcina isidingo esinamandla emhlabeni jikelele.
Isikhathi sokuthunyelwe: Novemba-04-2025