10 yelula izinhlungu zomhlane nezentamo

-Delile

• Indlela yokwelula kahle
• 1.Gobisa umzimba phambili
• 2. Yelula umlenze
• 3. Thola phansi
• 4. Yelula intamo yakho
• 5. Buyisela ikhanda lakho emuva
• 6. Tshekisa ikhanda lakho
• 7. Hlala ezithendeni zakho
• 8. Beka izandla zakho emhlane
• 9. Sonta umhlane wakho
• 10. Iphiramidi ngesandla phansi

Lolu chungechunge lokuzivocavoca okwelula okungu-10 kwezinhlungu zasemhlane lusiza ukuqeda izinhlungu futhi lwenyuse uhla lokunyakaza, lunikeze ukukhululeka kobuhlungu nokuphumula kwemisipha.

Kungenziwa ekuseni, lapho uvuka, emsebenzini noma noma kunini lapho kunesidingo khona. Ukwenza ngcono umphumela wokwelula, ongakwenza ukuthatha ukugeza okushisayo kuqala ngoba lokhu kusiza ukukhulula imisipha, kwandise ukusebenza kokuzivocavoca.

Indlela yokwelula kahle

Ukuzivocavoca kwemisipha kufanele kwenziwe ngaphambi nangemva kokuzivocavoca umzimba futhi futhi kusebenze njengendlela yokwelashwa, lapho kukhonjiswa ngudokotela womzimba, ngoba kuthuthukisa ukuguquguquka kwemisipha, kuvimbele futhi kulaphe ubuhlungu bemisipha nobunye.

Ngesikhathi sokwelula kuyinto eyejwayelekile ukuzwa ukuzelula kwemisipha, kepha kubalulekile ukuthi ungacindezeli kakhulu ukuze ungalimazi umgogodla. Bamba indawo ngayinye amasekhondi angama-20-30, phinda ukunyakaza amahlandla ama-3, noma bamba indawo ngayinye umzuzu owodwa, ulandelwe.

Uma uzwa noma yibuphi ubuhlungu noma ukuzwa ukuzwa, thintana ne-physiotherapist, ukuze akhombise ukwelashwa okufanelekile.

1.Gobisa umzimba phambili

Ukwelula 1

Ngemilenze yakho ndawonye, ​​goba umzimba wakho phambili njengoba kukhonjisiwe esithombeni, ugcine amadolo eqondile.

2. Yelula umlenze

Ukwelula 2

Hlala phansi ugobe umlenze owodwa, kuze kube yilapho unyawo luseduze nezitho zangasese, kanti omunye umlenze weluleke kahle. Gobisa umzimba wakho phambili, uzama ukusekela isandla sakho onyaweni lwakho, njengoba kukhonjisiwe esithombeni, ugcine idolo liqondile. Uma kungenzeki ukufinyelela onyaweni, finyelela maphakathi nomlenze noma iqakala. Ngemuva kwalokho kwenze ngomunye umlenze.

3. Thola phansi

Ukwelula 3

Lokhu kufana nokuzivocavoca kokuqala, kepha kungenziwa ngokuqina okukhulu. Kufanele wenze umzamo wokuzama ukubeka izandla zakho phansi, ngaphandle kokuguqa ngamadolo.

4. Yelula intamo yakho

Ukwelula 4

Gobisela ikhanda lakho eceleni bese ugcina isandla esisodwa sibambe ikhanda lakho, uphoqa ukwelula. Esinye isandla singasekelwa ehlombe noma silenga phezu komzimba.

5. Buyisela ikhanda lakho emuva

Ukwelula 5

Gcina amahlombe akho eqondile futhi ubheke phezulu, utshekise ikhanda lakho emuva. Ungabeka isandla ngemuva kwentamo ukuthola induduzo enkulu, noma cha.

6. Tshekisa ikhanda lakho

Ukwelula i-6

Njengoba izandla zombili zikhulisiwe ngemuva kwekhanda, kufanele unciphise ikhanda lakho phambili, uzwe ukunwebeka kwakho emuva.

7. Hlala ezithendeni zakho

Guqa ngamadolo phansi, bese ubeka izinqe zakho ezithendeni bese usondeza isifuba sakho phansi, ugcine izandla zakho zoluliwe phambi kwakho, njengoba kukhonjisiwe esithombeni.

8. Beka izandla zakho emhlane

Hlala imilenze yakho igobile, esimweni sevemvane, futhi ngomhlane uqonde, zama ukuhlanganisa izintende zezandla zakho, njengoba kukhonjisiwe esithombeni.

9. Sonta umhlane wakho

Hlala phansi, usekele isandla eduze kwesinqe sakho bese uncika ngomhlane wakho emuva. Ukusiza ukugcina lesi sikhundla, ungagoba omunye wemilenze futhi uwusebenzise njenge-armrest, njengoba kukhonjisiwe esithombeni. Bese uphinda ngakolunye uhlangothi.

10. Iphiramidi ngesandla phansi

Ngemilenze yakho ehlukene, vula izingalo zakho ngokuvundlile, bese uncika umzimba wakho phambili. Sekela isandla esisodwa phansi, maphakathi, bese uphendulela umzimba ohlangothini, ugcine olunye uhlangothi selululiwe. Bese uphinda ngakolunye uhlangothi.