Ukuzithambisa entanyeni nasezandleni zokwenza emsebenzini

-Delile

• Indlela yokwenza
• 1. Inwebeka intamo
• 2. Ukubhucungwa intamo nehlombe
• 3. Ukwelulela izandla
• 4. Ukubhucungwa ngesandla

Lokhu kubhucungwa okuphumuzayo kungenziwa ngumuntu uqobo, ukuhlala phansi nokukhululeka, futhi kuqukethe ukucindezela kanye 'nokuxova' imisipha yomhlane ongaphezulu nezandla, kukhonjiswe ikakhulukazi ezimweni zekhanda nalapho umuntu ezwa ukuthi kukhona ukungezwani okuningi emahlombe nasentanyeni, nokuntuleka kokugxila.

Lokhu kuzilolonga kungahlala emizuzwini emi-5 kuye kwayi-10 futhi kungenziwa ngisho nasemsebenzini, ngesikhathi sekhefu lekhofi, ngokwesibonelo, ukuba wusizo ekuphumuzeni, ekwehliseni nasekuthuthukiseni ukugxila nokunakwa ngesikhathi somsebenzi.

Indlela yokwenza

Bona igxathu negxathu ukuze unikeze ukubhucungwa okuphumuzayo emuva, entanyeni nasezandleni.

1. Inwebeka intamo

Hlala kahle esihlalweni kodwa umqolo uqonde, uphumule ngemuva kwesihlalo. Qala ngokwelula imisipha yakho yentamo, utshekise intamo yakho ngakwesokudla bese uhlala kule ndawo imizuzwana embalwa. Bese wenza ukunyakaza okufanayo kohlangothi ngalunye. Funda ngezinye izivivinyo zokwelula ongazenza emsebenzini ukugwema ubuhlungu be-back and tendonitis lapha.

2. Ukubhucungwa intamo nehlombe

Ngemuva kwalokho kufanele ubeke isandla sakho sokudla ehlombe lakho lesobunxele bese uhlikihla imisipha etholakala phakathi kwehlombe nangemuva kwentamo yakho, njengokungathi uxova isinkwa, kodwa ungazilimazi. Kodwa-ke, kubalulekile ukuba nengcindezi ethile ngoba uma imnene kakhulu, ingahle ingabi nomphumela wokwelapha. Ngemuva kwalokho kufanele wenze ukunyakaza okufanayo esifundeni esifanele, uphikelele ezifundeni ezibuhlungu kakhulu.

3. Ukwelulela izandla

Sekela izindololwane zakho etafuleni bese wenza ukunyakaza kokuvula, welula iminwe yakho ngangokunokwenzeka bese uvala izandla zakho izikhathi ezi-3 kuye kwezi-5 ngesandla ngasinye. Bese ubeke esinye isandla sesandla kwesinye uvule iminwe yakho. Zama ukugcina ingalo yonke ibhekene netafula, ugcine lesi sikhundla imizuzwana embalwa.

4. Ukubhucungwa ngesandla

Usebenzisa isithupha sokudla, cindezela intende yesandla sakho sobunxele ngokunyakaza okuyindilinga. Uphuma kancane uye endlini yangasese futhi lapho ugeza izandla ugcoba isithambisi esincane ukuze izandla zakho zishelele kangcono futhi ukuzilolonga ngokwakho kusebenza kahle. Ngesithupha sakho nomnwe wangaphambili, slayida umunwe ngamunye ngawodwana, kusukela entendeni yesandla sakho kuye ezincwadini zeminwe yakho.

Izandla zinamaphoyinti we-reflex akwazi ukukhulula umzimba wonke ngakho-ke imizuzu nje embalwa yokubhucungwa kwesandla yanele ukuzizwa ungcono futhi unethezeke ngokwengeziwe.

Bona ukuthi ungenza kanjani ukusikhanda ekhanda, okusebenza kahle kakhulu ekuqedeni ikhanda elibuhlungu elibangelwa ukungezwani kwemisipha okweqile kuvidiyo elandelayo.