Ukuvula ubuKho boMshini wokuxhwila wokuPhuculwa koMsebenzi weMbaleki

Umatshini wokuxhwila yenye yezona zinto zixhaphakileyo zezixhobo ezifumaneka kwiindawo zokujima kwihlabathi liphela. Nawuphi na umatshini ojolise kwi-glutes kunye nemisipha ehlala ingahoywa emathangeni afana ne-hip adductors kunye ne-hip abductors, kufuneka ibe yinyanzelo yokubala kwaye oku kubaluleke kakhulu kubo bonke abadlali. Enkosi kwesi siqwenga sesixhobo, ukusebenza kwakho kwembaleki kunokuphucula kakhulu. Kule nqaku ndiza kukunceda uqonde amaqela e-muscle asebenza kuwo umatshini we-abductor, indlela enokuba luncedo ngayo kwindlela yakho yokufaneleka, iindlela ezifanelekileyo zokusetyenziswa, ukuguqulwa kunye nokwahluka, iingcebiso zokugcina kunye neempazamo eziqhelekileyo.

Isiqulatho:
-Iinzuzo zokusebenzisa umatshini wokuxhwila
-Uwusebenzisa njani umatshini we-abductor ngokuchanekileyo
-Ukwahluka kunye nobuchule obuphambili
– Amacebiso esondlo kunye nenkathalo
– Iimpazamo eziqhelekileyo kunye nendlela yokuziphepha

Umatshini we-abductor ujolise kwimisipha engaphandle kwethanga kwaye kubalulekile ekugcineni unamandla ngaphakathi kweentshukumo zakho zecala, ukunika uzinzo olungcono kunye nokunciphisa ithuba lakho lokulimala. Eyokuqala yeyokuba kumdlali odlala nawuphi na umdlalo oneemfuno zamacala amaninzi kubo, njengebhola ekhatywayo, ibhola yomnyazi, intenetya, njl.njl., ukomeleza ezi zihlunu kunokuphucula ukusebenza kwakho kwezemidlalo kwaye kukuncede ube ngumdlali okhawulezayo kumdlalo wakho. Isizathu sesibini kukuba abo bahlaziywa kwenye inzakalo okanye bazama ukuphepha ngokupheleleyo, umatshini we-abductor unika indawo elawulwayo ekhuselekileyo ukuze ufumane imisipha yakho yomelele. Kwaye okokugqibela, ukuba umatshini we-abductor wenziwa ngamaxesha aneleyo, uya kuqala ukuziva ulungelelwano kwizihlunu zakho kunye nokuma kwakho. Ndivumele ndikucacisele.

Ukuba ufuna ukubamba ngokuchanekileyo kwaye uphephe ukulimala, kufuneka ulungele umatshini wobungakanani bakho kuqala. Lungisa iipads kumatshini ukuze uphumle macala amathanga akho kancinci ngaphezulu kwamadolo akho. Okulandelayo, hlala nkqo kwaye ucinezele umva wakho esihlalweni; emva koko, tyhala imilenze yakho ngokuchasene nokuchasana, ngelixa udibanisa izihlunu zakho ze-abductor. Yenza intshukumo ngokukhawuleza, ugweme ukunyakaza okuxubeneyo okunokuphazamisa imisipha. Ekugqibeleni, khumbula ukuphefumla; khupha umoya ngelixa utyhala imilenze yakho, kwaye uphefumle ngelixa ubuyela kwindawo yokuqala.

Ukugcina umdla kwaye uhlale unomngeni, kukho iinguqulelo ezimbalwa kunye nokuqhubela phambili onokuthi ubandakanye kwinkqubo yakho yomatshini wokuxhwila. Oku kubandakanya ukutshintsha i-tempo yokuphindaphinda kwakho, ukwenza ezinye ii-reps zicotha kancinci kwaye zilawulwa ngakumbi ukuze usebenze izihlunu zakho ngoluhlu olwahlukileyo lwentshukumo kunezinye apho unokwenza ezimbalwa ngesantya esikhawulezayo ukuze uzikhathaze ngokwahlukileyo. Olunye ulwahlulo lubandakanya ukutshintsha uluhlu lwentshukumo (ezinye iireps ziya kwenziwa kuluhlu olufutshane lwentshukumo xa kuthelekiswa nezinye eziya kwenziwa kuluhlu olukhulu lwentshukumo), kwaye unokwenza umthambo ohlangeneyo (umlenze omnye usebenza ngexesha) ukuqinisa amandla kunye nokulinganisela.

Ngokugcinwa okufanelekileyo kunye nokunyamekela, njengokukhangela iibholithi kunye namalungu okulungelelaniswa, ukutshintsha iibholithi ezigugileyo okanye iinxalenye, ukusula umatshini phantsi emva kokusetyenziswa konke ukugcina iipads kunye nezibambo zicocekile ekuqokeleleni kokubila kunye neebhaktheriya, kunye nokuthambisa iindawo ezihambayo njengoko umenzi eyalela, umatshini wokuxhwila unokuhlala ixesha elide, kwaye ukhuseleke kuye wonke umntu owusebenzisayo.

Kukho amathuba amaninzi okwenza mandundu amandla akho okusebenza izihlunu zakho ze-abductor ngale ndlela. Ukusebenzisa ubunzima obuninzi kunye nokungakwazi ukugcina ifom efanelekileyo yingxaki eqhelekileyo enokubangela ukulimala, umzekelo. Ukuba uqala ngomatshini we-abductor qiniseka ukuba usebenzisa ubunzima onokuthi uphathe kwaye ngokuthe ngcembe wandise ukuchasana kanye nje ukuba ifomu yakho ibekwe kwinqanaba. Ukuba uqala ngobunzima obunzima kakhulu awukwazi ukufumana uluhlu olupheleleyo lwentshukumo, eyoyisa injongo yokuzivocavoca. Enye impazamo kukungahlengahlengisi ukusetwa komatshini ukuze ulingane nomzimba wakho (umatshini ngamnye unesetingi zabasebenzisi ezikhoyo) ezinokubangela ukujoliswa kakubi kwesihlunu osifunayo, kwenze umthambo ungasebenzi kakuhle. Enye indlela emfutshane onokuthi uhendeke ukuba uyithathe kukukhawulezisa umsebenzi, oko kuthetha ukuba awuyi kunika izihlunu zakho ixesha elaneleyo lokusebenza ngokupheleleyo. Oku kuthetha ukuba unokutshisa ngeseti yesihlunu sakho ekujoliswe kuso, kodwa ngaphandle kokufumana iziphumo ozifunayo kwaye kunokukhokelela ekulimaleni kwezihlunu endleleni.

Umatshini we-abductor sisixhobo esihle sokusebenza kwezemidlalo esibonelela ngobuninzi beenzuzo, ukusuka ekugcineni izihlunu ezizinzileyo ukuya ekuthinteleni ukulimala. Nje ukuba ufunde ukusebenzisa umatshini we-abductor ngokuchanekileyo, ulinge ngeeyantlukwano ezahlukeneyo, kwaye uqinisekisa ukuba izixhobo zakho zigcinwe kakuhle, uya kukwazi ukwandisa uphuhliso lwakho lweembaleki kwaye ube nakho ukufikelela kubude obutsha kumdlalo wakho wembaleki. Musa ukulibala ukuba ingqalelo ukuphepha imigibe leyo iimposiso ogunyazisiweyo ezinokuphetshwa ngokulula ngokuhlonipha ubuchule, ukusetyenziswa ngokufanelekileyo umatshini, kunye nokugcina ulawulo phezu intshukumo ukuba uya kwenza.