Inani elikhulu labantu baphupha ngomzimba omhle nonxibileyo, kodwa ngexesha elifanayo ukuchitha ixesha ekuphunyezweni kweenkomfa ezinde kwaye eziyinkimbinkimbi azifuni. Kungenxa yabantu abanjalo, mhlawumbi, kwaye baqulunqiswe umzimba osebenzayo kuwo wonke umbhobho webar, onokuthi uyenze naphi na. Isetyenziswe ngezindlela ezininzi, umzekelo, kwii-pilates, kwi-yoga nakwezinye iindawo zokufaneleka .
Inzuzo kunye nokulimaza ibha yomsebenzi
Ukuqinisekisa ukuba lo msebenzi usebenza kakuhle, ukwanele nje ukujonga umphumo onokufunyanwa ngokuqhutywa rhoqo. Kuboniswa ukuba i-statics ikuvumela ukuba ulayishe imisipha ejulile, ubenzela ukuba basebenze ngenkuthalo. Ukuba unomdla kwizidumbu ezibandakanyekayo kwibha yokusetyenziswa, ke ulungele ukumangaliswa, kuba uluhlu lukhulu ngokwaneleyo, umzekelo, ukusuka kwimibhobho yokuqala yokuqala imisipha yemilenze, i-torso, i-forearms, i-press kunye nezandla zifakiwe kumsebenzi. Ngokuzivocavoca rhoqo, unokomeleza i-deltas, i-muscular lumbar, i-biceps, i-triceps, kunye nezihlunu zangemuva, imilenze kunye namathambo. Ukuba ngabaqeqeshi abanamava kufuneka bacele ukuba yeyiphi ibha yokuzilolonga, baya kuphendula ukuba kuwo wonke umzimba, kodwa okokuqala, kuyithuba elihle lokupompa umshicileli ngaphandle kwemigudu emininzi, kuba imisipha yomzimba eqondileyo, i-oblique neyasemva ifumana umthwalo omhle. Lo msebenzi ngexesha elifutshane uza kukuvumela ukuba ubone utshintsho olukhulu kumzimba, kodwa kuphela xa wenza ngokuchanekileyo.
Ukufumanisa ukuba ibha yomsebenzi inceda ntoni kumfazi, akunakwenzeka ukuphosakela loo mzuzwana ukuba unceda ukuphucula ukuhamba kwesikhashana kwaye uqinise umgudu, obaluleke kakhulu kwizesondo ezifanelekileyo. Iingcali zithi ibha kwibha yinto efanelekileyo yokuthintela i-osteoporosis kunye nezinye iingxaki ngomgudu, kwaye le ngxaki ibaluleke kakhulu, enikwe into yokuba abaninzi banokuphila ubomi.
Ngokubhekiselele kwenzakalo ekwenzeni ibha, lo msebenzi uthathwa njengento engenakonakalisa kwaye unokwenziwa ngabaninzi, kodwa kukho ukungqinelana. Awukwazi ukwenza lo msebenzi xa unengxaki malunga namalungu ezandla, amaqhosha, amahlombe kunye neenyawo. Ukuvinjelwa kwakhona kukunyanzeliswa kwezifo ezingapheliyo kunye nokunyuswa kwengcinezelo yegazi. Ibha engqinelanayo ne-hernia kunye nokulimala kwamagqabi. Ukuba kukho ukuphazamiseka ngexesha lokusetyenziswa, kufuneka ufunde ugqirha ukuze ufumane iingcebiso. Kukwafanelekile ukukhankanya ukuba umonakalo ogqityiweyo kwibharha unokubangela ukuba kwenzeka ukuba kungalunganga.
Indlela yokwenza ibha yomsebenzi - umyalelo ngesithombe
Kukho ukhetho oluninzi lokwenza lo msebenzi, kodwa siza kuqala ngesiseko. Isikhundla sokuqala sisigxininiso sobuxoki, kwaye iingalo kufuneka ziboshwe kwiintambo kwaye ugxininiso lufanele lubekwe kwiimphambili. Ngendlela, izibhambano kufuneka zifakwe phantsi kwamagxa kwaye ukuba awuwugcinanga lo mgaqo, ngoko umthwalo owongezelelweyo uza kudalwa ngamalungu kunye nezihlunu zamagxa. Imivuzo ayidingi ukuba ibekwe ngokubanzi, kwanele ukugcina umgama, njengobubanzi bamagxa. Kubalulekile ukuba uqaphele ukuba ngokusondeleyo ukubeka iinyawo zakho komnye nomnye, umthwalo omkhulu umxube we-press uzakufumana. Musa ukuguqa amadolo. Ingongoma ebaluleke kakhulu - umzimba kufuneka umise umgca ochanekileyo ngaphandle kokugquma kwinqeni. Abaninzi benza impazamo yokubamba iintsimbi zabo, kodwa akunakwenzeka. I-pelvis idinga ukuguqulwa phambili, okuya kukuvumela ukuba utshintshe uxinzelelo kwimisipha yeendaba. Ukuze ugweme ukuphambukiswa kumgca ochanekileyo, kuyimfuneko ukugcina umzimba uphazamisekile. Abaqalayo bagcina ibha ayingekho ngaphezu kwemizuzwana engama-20, kwaye ke, ixesha kufuneka likhuliswe ngezikhathi ezithile. Yenza umsebenzi ongcono kwiindlela eziliqela.