Izandla zesinye sezona ndawo zichaphazeleka kakhulu kuqeqesho lobunzima. Abaphakamisi abanokunciphisa umzimba okanye imiba yokuhamba bahlala befumana iintlungu zesandla kunye neentlungu ngexesha loqeqesho. Nakuphi na ukulinganiselwa kwesandla, ukungalingani, okanye ukulimala kuchaphazela amandla omdlali okuphakamisa okanye ukuxhasa ubunzima bakhe. Esihlahleni sifumana iintshukumo ze ukuxhwila, ukunyuselwa, ukujika kunye nokwandiswa.
Ngokufanayo, iimeko ezifana ne-arthritis okanye i-carpal tunnel syndrome ebangela ukungathandeki okukhulu kunokubakho kulo mdibaniso.
Yenza a ubuchule obuhle ekuphakamiseni enye yeendlela ezilungileyo zokuthintela uxinzelelo lwesandla kunye nokulimala. Ingcebiso yam kukufumana umqeqeshi okhethekileyo kunye nonamava ukuze akufundise ifomu efanelekileyo yokuphakamisa. I-Brute force ayisoloko ilona khetho lungcono. Umzekelo, xa usenza i-squat yangaphambili ecocekileyo, kubalulekile ukubamba ibha ngeengqiniba zakho phezulu ukuze ufumane inkxaso efanelekileyo.
Ukufezekisa ukusebenza kakuhle kwezemidlalo, umsebenzi wokuhamba, ukuzolula kunye nokuzivocavoca kwe-yoga kungundoqo ekuguquguqukeni kwesandla, ingalo kunye negxalaba. Bhala phantsi le mithambo ilandelayo oza kuyenza phambi kokuba uphakamise iintsimbi nasekupheleni. Uya kuqaphela utshintsho olunzulu kwiintlungu kunye noluhlu lweentlungu.
Iingcebiso zentlungu yesihlahla
- Fumana umqeqeshi onamava okanye esweni.
- Funda kakuhle ubuchule bokuhamba.
- Zifudumeze phambi kokuba uphakamise.
- Qeqesha ngomthwalo omncinci kwindlela yakho.
- Yiya kwiiseshoni eziqhelekileyo ze-yoga kunye nokuhamba.
- Faka umkhenkce kunye nengqele kwiindawo ezichaphazelekayo xa kuyimfuneko.
- Phumla kakuhle.
- Jonga i-physical therapist ukuba ingxaki iyaqhubeka.
Ukuzivocavoca ukwandisa ukuhamba kwesihlahla
- Balasana. Phumla umzimba wakho kwindawo yomntwana (balasana) kwaye uzise izandla zakho ezinyaweni zakho. Hlaziya intamo yakho kwaye uphumle ibunzi lakho phantsi, welula umva wentamo yakho. Yenza imijikelo emi-5-10, utshintshanisa iintende phezulu naphantsi ngomphefumlo wakho.
- Ngena kwindawo enemilenze emine, ubeke iintende zakho phantsi. Qalisa ukuzijika-jika kwisemicircle kancinane de iminwe yakho ikhombe emzimbeni wakho. Bamba loo ndawo kangangesihlanu ukuya kwishumi lokuphefumla nzulu. Ukwenza ukolula okunzulu, thoba umzimba wakho kwaye ucinezele ubunzima bakho kwizithende zakho. Uya kuva ukuvuleka okukhulu kakhulu kwiingalo kunye nasezihlahleni.
- Zolula iingalo zombini ngamandla. Qala ukufudumala umzimba wakho wonke ngokuhambisa izandla zakho kwaye ujike izihlahla zakho kuzo zonke iindlela ezinokwenzeka ngomzuzu okanye ezimbini. Gqibezela ngokubajikelezisa wenze izangqa ezintlanu ukuya ngaphambili kunye nezangqa ezintlanu ngasemva.
- Ukucofa izandla zombini kunye, phakamisa izandla zakho phezulu iingalo zakho zithe nkqo. Bamba le ndawo kahlanu ukuya kwelishumi. Zama ukukhulula amagxa akho njengoko ucinezela izandla zakho phezulu.