Izindlela eziyi-11 Zokuqinisa Izihlakala Zakho

-Delile

• Kungani kusiza
• Okufanele ngikwenze
• 1. Ububanzi bokuhamba
• 2. Ukwehlisa ukwelula
• 3. Umthandazo welula
• 4. Umthandazo welula ngomkhonto
• 5. Ibhola cindezela ukuqinisa
• 6. Isikhuthazi sebhande le-Rubber
• 7. Ama-curls esihlakaleni
• 8. Ukuzivocavoca ibhendi lokumelana 1
• 9. Ukuzivocavoca ibhendi lokumelana
• 10. Ukuhamba esihlakaleni
• 11. Ukubamba ukuqinisa
• Amathiphu
• Ukuthatha
• Ingabe

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukwelula nokuvivinya imisipha ezihlakaleni zakho kuzogcina izihlakala ziguquguquke futhi ziqine, futhi kukusize ugweme ukunyakaza okuphindaphindayo nokulimala kwengcindezi.

Uma ngabe uke walimala, lokhu kunwebeka nokuzivocavoca kungakusiza ukuthi ubuyisele uhla lwakho lokunyakaza kwesihlakala.

Kungani kusiza

Kokubili ukunweba nokuzivocavoca kwandisa ukukhiqizwa kwe-synovial fluid, okugcoba amalunga akho esihlakaleni nokusiza ukuthuthukisa ukusebenza kwawo.

Okufanele ngikwenze

Amathambo esihlakala sakho axhumanisa isandla sakho nengalo yakho. Ukunyakaza kwesihlakala kulawulwa yimisipha yengalo. Ukuqinisa izihlakala zakho, uzosebenza iqembu lemisipha eyi-18 ezingalweni zakho zangaphambili, ngayinye inemisebenzi ethile.

Sizoqala ngokulula okulula, okungenziwa noma yikuphi, ngaphandle kwemishini eyengeziwe. Ngemuva kwalokho sizochaza ezinye izivivinyo eziyisisekelo ezisukela kokulula ziye ekubeni nzima.

1. Ububanzi bokuhamba

Lokhu ukufudumeza kokwelula noma ikhefu lokuphumula uma wenza iminyakazo ephindaphindwayo ngezandla zakho.

1. Hlala ngokunethezeka bese ugoba ingalo yakho endololwaneni, ubeke ingalo yakho engaphezulu emlenzeni noma etafuleni, noma uyibambe ngesinye isandla.
2. Yenza isibhakela, bese ulula isandla sakho esihlakaleni phezulu ngangokunokwenzeka bese wehlela phansi ngangokunokwenzeka ngokunethezeka.
3. Gcina ukunyakaza kubushelelezi futhi kuqhubeka, uhambisa isihlakala sakho izikhathi eziyi-10 emuva naphambili. Nyakazisa isihlakala nje, hhayi ingalo yakho.
4. Isandla sakho sisesimeni esifanayo, hambisa isihlakala ngakwesobunxele ngangokunokwenzeka bese uya ngakwesokunene ngangokunokwenzeka ngokunethezeka. Futhi, hambisa isihlakala, hhayi ingalo yakho.
5. Gcina ukunyakaza kubushelelezi futhi kuqhubeka, kukuphinda izikhathi eziyi-10.
6. Phinda ngesinye isandla sakho.

Qaphela ukuthi nawe ungakwenza lokhu ubambe isandla sakho emoyeni, kungekho ukwesekwa ngaphansi kwengalo yakho.

2. Ukwehlisa ukwelula

Lokhu kulula ukwelula iminwe nezandla ngaphambi kokuba uqale ukuzivocavoca. Futhi kuyikhefu elihle lokuphumuza izihlakala nezandla zakho uma wenza iminyakazo yezandla ephindaphindwayo.

1. Hlala ngokunethezeka bese ugoba ingalo yakho endololwaneni engela elifanele.
2. Yenza isibhakela, bese uyivula kancane usakaze futhi welule iminwe yakho.
3. Phinda izikhathi ezimbalwa.
4. Phinda ngesinye isandla sakho.

3. Umthandazo welula

1. Yima izindololwane zakho zigobile nezintende zihlangene, izingalo zeminwe zikhomba phezulu ezingeni elingezansi nje kwesilevu sakho.
2. Yehlisa izandla zakho okhalweni, ugcine izandla zakho zicindezelwe ndawonye futhi zisondele esiswini sakho.
3. Uma uzizwa ulula ngokulinganisela ngaphansi kwezingalo zakho, bamba ukuma imizuzu engu-30.
4. Phinda izikhathi ezimbili kuya kwezingu-4.

Uzozwa lokhu kunwebeka ngokwengeziwe uma ukwazi ukugcina iminwe yakho ihlangene. Iminwe yakho cishe izoqala ukugoba njengoba uhambisa izandla zakho phansi.

4. Umthandazo welula ngomkhonto

1. Yima ngezindololwane zakho zigobile nezintende zezandla ndawonye endaweni efanayo yokuhlanganisa izandla njenge-stretch No. 3.
2. Spread iminwe yakho nezithupha zakho ziqhelelene ngangokunokwenzeka. Bese uhambisa izintende zezandla zakho ndawonye futhi futhi, ugcine iminwe nezithupha zakho zithinta. Phinda izikhathi ezimbalwa phakathi nosuku.

Thola ukwahluka kulokhu kunwebeka nokwengezwa okungeziwe lapha.

5. Ibhola cindezela ukuqinisa

Ungakwenza lo msebenzi nganoma yiluphi uhlobo lwebhola, elilingana nebhola lethenisi. Noma ungasebenzisa i-exercise putty, eza ngamandla athambile, aphakathi nendawo, kanye namandla.

Thenga ukuzivocavoca i-putty online.

Ungasebenzisa futhi ithawula eligoqiwe noma i-noodle ye-pool ukukhama.

1. Hlala ngokunethezeka uthathe ibhola noma i-putty ngesandla sakho, usonge iminwe yakho nesithupha.
2. Cindezela kanzima ngangokunokwenzeka.
3. Bamba ukukhama imizuzwana emi-3 ukuya kwemi-5.
4. Khulula ukubamba kwakho kancane.
5. Phinda izikhathi ezi-5 kuya kwezi-10.

6. Isikhuthazi sebhande le-Rubber

Lokhu kuvivinya kulula, kepha kusebenza izicubu ezincane zezandla. Kuyinto eyodwa futhi ongayenza uhleli etafuleni noma kwenye indawo.

1. Thatha ibhande lenjoloba elijwayelekile, ulelule nxazonke eziqongweni zeminwe yakho nasesithupheni sakho.
2. Vula kancane isandla sakho ukuze welule ubhande lwenjoloba, bese uvala isandla sakho kancane kancane. Gcina ukunyakaza kulawulwa.
3. Phinda izikhathi ezi-5 kuya kwezi-10.

7. Ama-curls esihlakaleni

Lokhu kuqiniswa kungenziwa ngesibhakela esihlanganisiwe noma ngezisindo ezi-1 kuye ku-5 wephawundi. Ungenza izingalo zombili ngasikhathi sinye noma ingalo eyodwa ngasikhathi. Kuya ngamandla akho omzimba. Ungasebenzisa futhi ikani lokudla elincane noma ibhodlela lamanzi njengesisindo.

1. Hlala kahle ngengalo yakho uphumule phezu kwamadolo akho. Bamba isisindo izintende zakho zibheke phansi bese isihlakala sakho silenga phezu kwedolo.
2. Nyusa isandla sakho uye kude ngangokunokwenzeka bese wehlisa phansi ngangokunokwenzeka ngokunyakaza okuhamba kancane nokulawulwa.
3. Yenza isethi engu-10, bese uyaphinda.
4. Phinda lo msebenzi, kepha izintende zezandla zibheke phezulu.
5. Lapho usungakwazi ukwenza amasethi ama-2 noma ama-3 kalula, ungahle uthande ukwandisa isisindo osisebenzisayo.

Ungenza futhi ama-curls esihlakaleni ngengalo yakho esemoyeni.

8. Ukuzivocavoca ibhendi lokumelana 1

Amabhande wokumelana ayizinsiza zokuzivocavoca ezilula futhi eziguquguqukayo. Bafika ngamandla ahlukene. Uma ululama ekulimaleni, qala ngebhendi lokumelana nokukhanya. Kepha uma uqeqeshela ezemidlalo, khetha ibhendi esindayo.

Lokhu kusebenza okuguquguqukayo kwesihlakala sakho nezinsimbi zokuxhuma.

1. Hlala kahle, ubeke ingalo yakho etafuleni ngesandla sakho sibheke phansi nesandla sakho silenga onqenqemeni lwethebula.
2. Beka umkhawulo owodwa webhande lokumelana ngaphansi konyawo lwakho ukuze ulubambe, bese ubamba olunye uhlangothi esandleni sakho. Kungadingeka ukuthi uyisonge ngesandla sakho ukudala ukungezwani okuthile.
3. Donsela phezulu ngokumelene nokumelana, welula isihlakala sakho ngangokunokwenzeka. Gcina ukunyakaza kubushelelezi futhi kulawulwa.
4. Kancane kancane buyela phansi endaweni yokuqala.
5. Phinda izikhathi eziyishumi.
6. Phinda ngesinye isandla sakho.

Yenza umsebenzi ofanayo, kodwa qala ngezintende zezandla zakho zibheke phezulu.

9. Ukuzivocavoca ibhendi lokumelana

1. Hlala ngokunethezeka izingalo zakho zisondele emzimbeni wakho, zigobile ezingeni elifanele.
2. Bamba i-band taut ngezandla zombili, izintende phansi.
3. Zungezisa kancane izihlakala zakho ukuze izintende zezandla zakho zibheke phezulu, welule ibhande.
4. Gcina izingalo nezindololwane zakho zisendaweni efanele.
5. Phinda izikhathi ezimbalwa.

10. Ukuhamba esihlakaleni

1. Yima eduze kodonga, izingalo zakho ziqonde, izintende zezandla zibheke odongeni, futhi iminwe yakho ikhombe phezulu.
2. Ukugcina izintende zezandla zakho zibheke odongeni, hamba izihlakala zakho phansi odongeni ngangokunokwenzeka.
3. Bese uguqula izandla zakho ukuze iminwe yakho ikhonjwe phansi. Izintende zezandla zakho zibheke odongeni, hambisa izihlakala zakho emuva kakhulu ngangokunokwenzeka.

11. Ukubamba ukuqinisa

Izinhlobo eziningi ezahlukahlukene zokubamba ngesandla ziyatholakala. Umqondo oyisisekelo ukusebenzisa ithuluzi elidala ukumelana okulinganisekayo ukuze ulikhame.

AmaGrippers eza nezinhlobonhlobo zezingxabano. Ungaqala ngalokhu okunzima kancane ukuvala. Lapho lokho kuba lula, khulisa ukungezwani kokubamba. AmaGrippers asukela ekukhanyeni aye kulawo adinga ingcindezi engamakhilogremu angama-365 ukuvala.

Thenga ama-grippers wezandla nokuzivocavoca online.

1. Hlala ngokunethezeka ingalo yakho igobile engela langakwesokudla, isundu libheke ngaphakathi, ubambe isibamba ngesandla esisodwa.
2. Cindezela kancane, bese uyadedela.
3. Phinda izikhathi eziyi-8 kuya kwezingu-10.
4. Isandla sakho kuphela okufanele sihambe, hhayi ingalo.
5. Shintsha izandla bese uphinda.
6. Lapho ungenza kahle amasethi ama-2 kuye kwangama-4, zama i-gripper ngokuqina okukhulu.

Amathiphu

Ukuthayipha kukhibhodi yekhompyutha noma idivayisi encane kungagcizelela izihlakala zakho nezingalo zakho. Uma uzwa ukungezwani ezandleni zakho, izihlakala, noma izandla, hlola indawo osebenzela kuyo ukuze ubone ukuthi ungayenza ibe ntofontofo ngokwengeziwe yini.

Cabanga ngokuphumula kwesihlakala sekhibhodi ukugcina isihlakala sakho simi esimeni sokungathathi hlangothi. Qiniseka ukuthi isihlalo sakho, ideski, nekhompyutha kuhlelwe kahle ukuze kugcinwe ukuma okuhle futhi kunciphise izingalo nezandla.

Thatha amakhefu avamile ukuze welule. Zama ukubhucunga kancane izingalo zakho, izihlakala, neminwe ukukhulula ukungezwani.

Ukuthatha

Izihlakala eziqinile nezimo zibalulekile emisebenzini yansuku zonke. Noma ngabe ushayela imoto, ushwiba iklabhu yegalufu noma i-racquet, uphakamisa izinsimbi, uthayipha, upheka, noma wenza noma yini enye ngezandla zakho, izihlakala zakho ziyabandakanyeka.

Njenganoma iyiphi inqubo yokuzivocavoca, fudumala ngaphambi kokuba uqale.

Uma usaqala ngenqubo yokuzivocavoca, zama ukuzelula, ukuzivocavoca ngaphandle kwezisindo, nokuzivocavoca ngamabhendi wokuzivocavoca okulula. Uma uqeqeshela ukuphakamisa izinsimbi noma omunye umdlalo, sebenzisa izinsimbi namabhande afanele amandla akho.

Buza nodokotela wakho uma unezinhlungu esihlakaleni. Ngokuya ngesizathu, bangakudlulisela ekwelashweni noma ekwelashweni ngokomzimba.

Ingabe

• Yenza ingxenye elula yesimiso sakho sansuku zonke.
• Yenza izivivinyo zokuqinisa kathathu ngesonto.
• Thatha isikhathi sakho ngokunyakaza ngakunye.
• Zama ifomu elifanele nokunyakaza okungaguquguquki.
• Iningi lokwelulwa kungenziwa ngaphandle kwemishini, ukuhlala edeskini noma kusofa.