Izandla yenye yezona ndawo zilityalwayo kwaye zingahoywanga. Nyaniseka, lingakanani ixesha ozinikezela kulo? Ndiqinisekile ngaphantsi kakhulu kunokuba udinga. Uninzi lwethu alucingi ngokufudumeza okanye ukomeleza izihlahla zethu, nto leyo engumnqa xa sicinga ukuba uninzi lwethu lunezandla ezingashukumiyo okanye ezibuthathaka, okanye sifumana iintlungu ezingapheliyo zesihlahla.
Ukuba ukhe wakruneka esihlahleni, uyayazi into endithetha ngayo: kubonakala ngathi kuthatha iinyanga ukuphola. Kwaye andifuni ukukuxelela ukuba ukhe wakrazuka kwakhona… Oku kungenxa yokuba ubomi bemihla ngemihla, ukusuka ekuhlambeni amazinyo ukuya ekuchwethezeni ikhompyutha kunye nokuhlamba izitya, abusoze businike ukuphumla ezihlahleni zethu. Ngoko ke, nokuba kuncinci kangakanani ukwenzakala, kunokuqhubeka iinyanga ngenxa yesi sizathu.
Kunyaka odlulileyo ndophuka isihlahla sam kwaye ndafunda iziqhelo ezine ezisisiseko ekufuneka ndizazise kwiindlela zam zokuziqinisa. Basebenza kwakhona ukunyusa uluhlu lwakho lokunyakaza kunye nokuthintela ukulimala.
ukujikeleza okucothayo kwesihlahla
Isitshixo kolu jikelezo olucothayo kukuqinisekisa ukuba ujikeleza kuphela esihlahleni, kunengqiniba (leyo yimpazamo eqhelekileyo).
Ukwenza oku, hlala kwaye ubambe ingalo yakho (jongana nesilingi) ngesinye isandla. Ungaphumla ingalo yakho ethangeni lakho kwaye uvumele isandla sakho kunye nesandla zijinga phantsi. Emva koko jikelisa isandla sakho kancinci kwicala elinye, uzama ukufumana intshukumo eninzi kangangoko.
Yenza ujikelezo olucothayo lwesihlahla esi-10 kwicala elinye kunye ne-10 kwelinye njengenxalenye yesiqhelo sakho sokufudumala okanye sokupholisa.
Ukolulwa kwesihlahla esinamandla
Kwindawo ene-quadrupedal, jikisa isandla sakho sijongise ezantsi ukuze umva wesandla sakho ube kumgangatho kwaye ucinezele ingqiniba yakho ngqo kwi-flexible yesihlahla esinzulu. Bhampisa umva naphambili amaxesha ambalwa kule ndawo yesihlahla esigobe-gophe.
Emva koko jikisa isandla sakho kwaye usibeke phantsi iminwe yakho ijonge kuwe, kwisandiso sesandla sesiqhelo. Buyela emva ekuxhumeni umva naphambili amaxesha ambalwa ekwandisweni kwesihlahla esipheleleyo.
Emva koko, jikelisa ngaphakathi isandla sakho kwi-180 degrees de iminwe yakho ijonge umzimba wakho kwaye ubeke intende yesandla sakho phantsi. Kwakhona, tyhala ngengqiniba yakho yasekunene kwaye ubuyele umva kweso sikhundla amaxesha ambalwa.
Ukuba unobunzima bokugcina i-elbow yakho ithe tye okanye uziva iintlungu, sondeza isandla sakho kufutshane nomzimba wakho kwindawo apho unokwenza khona ukolula ngaphandle kweentlungu kunye ne-elbow ethe tye.
Ukolula isihlahla
Unokwenza oku kunweba ukuma okanye kuzo zonke ezine ngoncedo lomgangatho. Ndiyincoma le yokugqibela ukuphepha ukwenza ukolula kunye negxalaba elingalunganga libekwe.
Kwi-quadruped, beka isandla esinye sicaba phantsi kwaye esinye isandla kwi-wrist flexion yolule umva wesandla emgangathweni kunye neminwe ijonge kwesinye isandla.
Cinezela ingqiniba yakho yasekunene (cinga ngokutyhala ithambo lengqiniba lakho langaphakathi ukuya phambili kangangoko ngaphandle kokujika ingalo yakho). Ukuba unokwenza oku ngaphandle kweentlungu kwaye ushiye umva wesandla sakho phantsi ngokupheleleyo, zama ukwenza ngezandla zombini ngexesha elifanayo.
Amatye esihlahleni esisecaleni
Phantse singaze sisebenze izihlahla zethu ecaleni. Nangona kunjalo, xa sine-sprain, amacala apho sifumana khona iintlungu ezininzi.
Ngena kwindawo ye-quadrupedal, yenza inqindi ngesandla esinye kwaye ubeke i-knuckles yakho emhlabeni. Gcina esinye isandla sithe tyaba. Emva koko ujike emva naphambili ngelixa uhambisa isandla sakho ecaleni.