Abathandi beFitness bahlala bejonga amandla omatshini wokwandiswa ngasemva ngendima yawo ekomelezeni undoqo, ukuphucula ukuma, kunye nokuthintela ukulimala ngasemva. Eli nqaku liphonononga iingongoma eziphambili zomatshini wokwandisa umva, kubandakanywa neenzuzo zayo, iimpawu zokhuseleko, izinto ezininzi, iingcebiso zokulondoloza, kunye nokuqhubela phambili kwezobuchwepheshe. Abafundi banokufumana ukuqonda malunga nokuba le miba inokubanceda njani babandakanye ngokufanelekileyo umatshini wolwandiso ongasemva wabahamba ejimini namhlanje.
Isiqulatho:
-Iinzuzo zokusebenzisa umatshini wokwandiswa ngasemva
-Ukuqinisekisa ukhuseleko ngelixa usebenzisa umatshini wokwandisa umva
–Iintlobo ngeentlobo zomatshini wolwandiso lwangasemva
-Iingcebiso zogcino kumatshini wakho wokwandiswa ngasemva
-Inkqubela phambili yetekhnoloji koomatshini bokwandiswa ngasemva
Izibonelelo zokusebenzisa umatshini wokwandisa umva:
Isebenza kwi-spinae ye-erector, iqela lemisipha evumela ukuba ukwandise kwaye ujikeleze umva wakho. Ukuyisebenzisa rhoqo kunceda ukuphucula i-posture yakho ukususela ngokunyusa amandla ezi zihlunu, iintlungu ezisezantsi ezibangelwa ukubekwa okubi ukusuka kwi-posture embi ziya kuncipha. Njengenqaku elibanzi, esi sixhobo siluncedo kakhulu ekwandiseni amandla angundoqo, kwaye amandla angundoqo abalulekile ekwenzeni nayiphi na imisebenzi kunye nokuzilolonga ngendlela esebenzayo ngakumbi.
Kubadlali, umatshini wokwandisa umva ubaluleke kakhulu ngenxa yemfuno yabo yamandla e-muscular engapheli ngexesha lokuphela komsebenzi wabo.
Ukuqinisekisa ukhuseleko ngelixa usebenzisa umatshini wokongeza ngasemva:
Ngalo lonke ixesha, ukhuseleko kufuneka lube yinto ephambili xa usebenzisa naluphi na uhlobo lwezixhobo zokuzilolonga, kwaye uqinisekise ukuba usebenzisa ifom efanelekileyo kunye nobuchule obufanelekileyo yenye yeendlela ezikhuselekileyo zokusebenzisa umatshini wokwandisa umva. Ukubeka izixhobo kubude obufanelekileyo bomzimba wakho, kunye nokuqinisekisa ukuba izinqe zakho zikwindawo echanekileyo ngokunxulumene nomatshini, ziindawo ezibalulekileyo zokuqalisa. Ukuchasa kufuneka kwandiswe kuphela emva kokuba uphuhlise ifomu elungileyo. Qala ngokungabi nabunzima konke konke okanye obulula - okanye ungabi nabunzima - kwaye wongeze ukuxhathisa kuphela xa ukhululekile ukwenza umthambo ngokufanelekileyo.
Ukuguquguquka komatshini wokongeza ngasemva:
Into endiyijonga njengeyona nto ibalulekileyo kumatshini wokwandiswa ngasemva kukwahluka kwawo. Isenokuba zombini umatshini wabaqalayo kunye nomatshini weembaleki ezifanelekileyo kakhulu, njengoko ubunzima bunokulawulwa ngokutshintsha nje amanqanaba okumelana kunye nezikhundla. Akuwona nje umatshini wokuqinisa umva osezantsi nokuba, njengoko unokuthi uguqulwe usebenze i-glutes kunye ne-hamstrings, kwakhona, ngokulungelelanisa ipateni yokuhamba. Oku kuyenza ibe sisixhobo esahlukileyo, nto leyo eyenza ukuba ibe luncedo kumdlalo wokuzilolonga wembaleki.
Iingcebiso zogcino kumatshini wakho wokwandiswa ngasemva:
Ukugcina umatshini wakho wokwandisa umva wokwandisa ubomi bawo kwaye ufezekise amandla awo apheleleyo okusebenza, njengoko unokuthelekelela, kubonakala kuyindinisa. Nangona kunjalo, ukugcinwa rhoqo kuya kongela ixesha kunye nemali ekuhambeni kwexesha. Nazi izinto ezimbalwa onokuthi uzenze: Jonga iibholiti ezixekileyo kunye/okanye iindawo ezigugileyo, zombini kufuneka ziqiniswe okanye zitshintshwe. Gcina umatshini ucocekile kwaye ungenalo uthuli, ukungcola nokubila – kubi kwaye, ukuba usebenza neqela, owona mthombo omkhulu wokusasaza iintsholongwane. Gcoba iindawo ezishukumayo apho kucetyiswa khona, ukuze kuthintelwe umhlwa kwaye uqinisekise ukuba umatshini usasebenza kakuhle.
Inkqubela phambili yetekhnoloji koomatshini bokwandiswa ngasemva:
Itekhnoloji yomatshini wokwandiswa ngasemva iyaguquka ngokuhamba kwexesha. Namhlanje kukho uphuculo oluninzi lobugcisa, njengokufunda ngedijithali ukuxelela inkqubela yabasebenzisi kunye nempumelelo, ubunzima obuhlengahlengiswayo kubantu abahlukeneyo ukulawula umthwalo, uyilo oluhle lwe-ergonomic ukunciphisa amathuba okulimaza umqolo omnye xa usenza umthambo njalo njalo. Abanye oomatshini bokwandiswa ngasemva bade baqhagamshele kwinkqubo yenyani yenyani, enokwenza uqeqesho kunye nokudlala kube nomdla ngakumbi kwaye kumnandi. Zonke ezi mpucuko ziya kwenza ukuba umatshini udume ngakumbi.
Isiphelo:
Ukongezwa ngasemva sisiqwenga esimangalisayo sesixhobo esingasetyenziselwa ukomeleza kunye nemeko yomqolo wakho kunye nokongeza ibhalansi kwindlela yakho yokusebenza xa usebenza. Ukuba isetyenziswe ngokuchanekileyo, umatshini wokwandisa umva unokwenza imimangaliso kwimpilo yakho kunye nomzimba. Ukusebenzisa kunye nokugcina umatshini wakho ngokuchanekileyo, kufuneka uzazi izibonelelo zawo, indlela yokuwusebenzisa ngokukhuselekileyo, indlela yokufumana okuninzi kuwo, indlela yokukhathalela ngokufanelekileyo izixhobo, kunye nokuqonda inkqubela phambili yetekhnoloji yexesha elizayo. Nokuba ungumdlali okhuphisanayo ofuna ukufumana umda komnye wabachasi bakho okanye umntu ofuna nje ukuphucula impilo yakhe ukuze akwazi ukonwabela ubomi kunye nosapho kunye nabahlobo, ulwandiso olungasemva lunokuba lulongezelelo olukhulu kwinkqubo yakho yomthambo.
