Empilweni yanamuhla esheshayo, abantu banaka kakhulu impilo nokunakekelwa komzimba. Njengohlobo lwemishini yokuzivocavoca yasekhaya enemisebenzi eminingi, umshini wokuma ngesandla awukwazi nje ukusiza abasebenzisi ukuthi benze ukuqeqeshwa kokuma ngesandla, kodwa futhi uhlangabezane nezidingo zokuzivocavoca ezahlukahlukene. Lesi sihloko sizohlola ngokujulile ukuguquguquka komshini wokuma ngesandla, sihlaziye ukuthi singahlangabezana kanjani nezidingo zokuzivocavoca ezahlukahlukene zabasebenzisi futhi sithuthukise inani elengeziwe lemikhiqizo.
Okokuqala, imisebenzi eyisisekelo ye-umshini wokuma ngesandla
Umsebenzi oyinhloko womshini wokuma ngesandla ukusiza abasebenzisi ukuthi benze ukuqeqeshwa kokuma ngesandla. Ukuqeqeshwa kokuma ngesandla kunganciphisa ngempumelelo ingcindezi emgogodleni wesibeletho kanye nowe-lumbar, kwandise isikhala somgogodla, futhi kunciphise ingcindezi yomgogodla ebangelwa ukuma noma ukuhlala isikhathi eside. Ngaphezu kwalokho, ukuqeqeshwa kokuma ngesandla kungathuthukisa nokujikeleza kwegazi, kuthuthukise ukugeleza kwegazi ebuchosheni nakwezinye izitho zomzimba, kusize ekuthuthukiseni inkumbulo nokunciphisa ukukhathala.
Okwesibili, umklamo wemisebenzi eminingi womshini wokuma ngesandla
(1) Ukuqeqeshwa kokudonsela phezulu
Imishini eminingi yokuma ngesandla yakhelwe umsebenzi wokudonsa phezulu, futhi abasebenzisi bangenza ukuqeqeshwa kokudonsa phezulu emshinini wokuma ngesandla. Ama-pull-up asebenzisa kakhulu iqembu lemisipha yemilenze engenhla (amandla okubamba isandla nengalo), imisipha yesinqe neyesisu, imisipha yangemuva kanye nemisipha emikhulu ye-pectoralis. Ngomsebenzi wokudonsa phezulu womshini wokuma ngesandla, abasebenzisi bangenza kalula ukuqeqeshwa kwamandla omzimba ongaphezulu ekhaya ukuze bandise amandla emisipha nokukhuthazela.
(2) Ukuqeqeshwa kokunwebeka
Umshini wokuma ngezandla ungasetshenziswa njengethuluzi elisizayo lokuqeqesha ukwelula. Ukuzilolonga kokwelula kusiza ukukhulula imisipha nokunciphisa ubuhlungu nokukhathala ngemva kokuzivocavoca. Isibonelo, abasebenzisi bangenza ukwelula ingalo, ukwelula umhlane ongenhla, ukwelula amahlombe kanye nokwelula isifuba esitendini ukuze kuthuthukiswe ukuguquguquka nokululama.
(3) Ukuhlala phansi kanye nokusunduza ama-push-up
Ezinye izitendi zezandla zakhiwe ngezihlalo ezilungisekayo kanye nezinsimbi zokusekela lapho umsebenzisi angenza khona ukuqeqeshwa kwe-sit-up kanye ne-push-up. Lokhu kuzivocavoca kuqinisa ngempumelelo imisipha yesisu neyesifuba futhi kuqinise ingaphakathi. Isibonelo, i-JTH R502SAT handstand enemisebenzi eminingi ivumela izindlela ezahlukene zokuqeqesha ezifana ne-sit-up kanye ne-push-up enezesekeli ezengeziwe.
(4) ukwelula i-intervertebral disc
Umsebenzi wokuma ngesandla womshini wokuma ngesandla ungasetshenziswa futhi ekweluleni idiski. Ngokuma ngesandla, abasebenzisi bangasebenzisa amandla abo adonsela phansi ukudonsa idiski, ukunciphisa ukucindezeleka kwediski, ukunciphisa izimpawu ezifana nokuqhekeka kwediski ye-lumbar. Lesi sici siwusizo kakhulu kubantu abachitha amahora amaningi edeskini labo.
(5) Usizo lwe-yoga
Ezinye izitendi zezandla zingasetshenziswa njenge-yoga AIDS. Isibonelo, abasebenzisi bangenza ukuma kwe-yoga ngesandla emshinini wokuma ngesandla ukuze bathuthukise ibhalansi nokuguquguquka. Lo mklamo oguquguqukayo wenza ukuma kwesandla kungafaneleki nje kuphela kubathandi bokuzivocavoca, kodwa futhi kufanelekele nochwepheshe be-yoga.
Okwesithathu, inani elengeziwe lomklamo wemisebenzi eminingi
(1) Ukuhlangabezana nezidingo zokufaneleka ezahlukahlukene
Ukuguquguquka kwe-umshini wokuma ngesandlaikwenza ukwazi ukuhlangabezana nezidingo zokufaneleka ezahlukahlukene zabasebenzisi. Kungakhathaliseki ukuthi ukuqeqeshwa kwamandla, ukwelula nokuphumula noma ukuzijwayeza i-yoga, umshini wokuma ngesandla unganikeza ukwesekwa okusebenzayo okuhambisanayo. Lo mklamo wezinhloso eziningi unciphisa isidingo sabasebenzisi sokuthenga imishini yokufaneleka eyahlukahlukene, okusindisa isikhala nezindleko.
(2) Ukuthuthukisa ulwazi lomsebenzisi
Umklamo onezici eziningi uthuthukisa ulwazi lomsebenzisi lomshini wokuma ngesandla. Abasebenzisi bangakhetha izindlela ezahlukene zokuqeqesha ngokwemigomo yabo yokufaneleka kanye nezimo zomzimba, ukuze ukuzivocavoca ngakunye kufinyelele imiphumela emihle kakhulu. Isibonelo, umklamo wokuphakama kwesihlalo olungisekayo we-JTH R502SAT handstand uvumela abasebenzisi ukuthi bazivumelanise nesimo esikhululekile kakhulu ngokwesimo sabo, okuthuthukisa induduzo yokusebenzisa.
(3) Khulisa ukukhanga kwemikhiqizo
Kubathengi abathengisa ngobuningi, ukuguquguquka kwezitendi zesandla kuyiphuzu elibalulekile lokuthengisa. Ukwakheka kwemisebenzi eminingi akugcini nje ngokuthuthukisa inani elengeziwe lomkhiqizo, kodwa futhi kwandisa ukukhanga komkhiqizo. Abathengi bangabonisa amakhasimende imisebenzi ehlukahlukene yomshini wokutendi zesandla ukuze bahlangabezane nezidingo zamakhasimende ahlukene, ngaleyo ndlela bathuthukise ukuncintisana kwemakethe komkhiqizo.
Ukuguquguquka kwe-handstand kwenza kube yidivayisi yokufaneleka ekhaya. Ngaphezu komsebenzi oyisisekelo we-handstand, umshini we-handstand ungenza futhi izivivinyo ezahlukahlukene ezifana nokudonsa phezulu, ukuqeqeshwa kokunwebeka, ukuhlala phansi, ukusunduza phezulu kanye nokunwebeka kwamadiski. Le miklamo enemisebenzi eminingi ayihlangabezani nje kuphela nezidingo zokufaneleka ezahlukahlukene zabasebenzisi, ithuthukisa ulwazi lomsebenzisi, kodwa futhi ikhulisa inani elengeziwe lomkhiqizo.
Ngiyethemba ukuthi lokhu okungenhla kuzokusiza ukuthi uqonde kangcono ukuguquguquka kanye nenani elengeziwe lomshini wokuma ngesandla. Uma unemibuzo noma udinga ulwazi olwengeziwe, sicela ukhululeke ukuxhumana nathi.
Isikhathi sokuthunyelwe: Ephreli-16-2025