Ngaba ungabandisa ubungakanani bezandla zakho?

Umxholo

• Indlela yokwenza izandla zakho zibe yimisipha ngakumbi
• Ukucwina ibhola ethambileyo
• Ukwenza inqindi nokukhulula
• Ukusebenza nodongwe
• Ukuziqhelanisa ne curls zesihlahla kunye nokubuyisa umva ii curls zesihlahla
• Ungakwandisa njani ukuguquguquka kwezihlunu zesandla sakho
• Ukolula ubhontsi
• Iflethi yolule
• Ukuphakanyiswa kweminwe
• Yintoni emisela ubungakanani bezandla zakho?
• Iindlela zokuthatha eziphambili
• Izixhobo

Mhlawumbi uzama intende yebhasikithi okanye ukubamba ibhola ngokukhuselekileyo. Mhlawumbi ufuna ukusasaza iminwe yakho ngokubanzi kubanzi kwikhibhodi yepiyano okanye ikatala. Okanye mhlawumbi uhlala unqwenela ukuba izandla zakho zikhulu kancinci.

Kodwa ngaba ungabandisa ubungakanani bezandla zakho, okanye ngaba unethemba lokuba ungazolula ngokwaneleyo ukuze ube mde kancinci?

Inyaniso kukuba, ubungakanani bezandla zakho bunqunyelwe kubungakanani bamathambo ezandla zakho. Akukho sixa solulekileyo, ukucudisa, okanye uqeqesho lwamandla olunokwenza amathambo akho ukuba abe made okanye abanzi.

Oko kwathiwa, isandla sixhotyiswe malunga nezihlunu ezingama-30, kwaye banokukhula bomelele kwaye babe bhetyebhetye ngeendlela ezahlukeneyo zokuzilolonga.

Kwaye ukonyusa amandla kunye nokufikelela kweminwe yakho noobhontsi, nokuba kukancinci, kunokukunceda nokuba udlala eyiphi imidlalo okanye isixhobo.

Indlela yokwenza izandla zakho zibe yimisipha ngakumbi

Ukomeleza ukubambelela kwakho kwibhasikithi, ibhola ekhatywayo, okanye ingqayi eneenkani ye-salsa, unokwenza imithambo elula.

Le mithambo ayizukunyusa kuphela ukomelela kunye nokuqina kwezihlunu ezithile zezandla, kodwa zinokwenza izandla zakho zibonakale zikhulu kancinci.

Njengawo nawuphi na umthambo, ukufudumala okuhle kuyanceda ekuthinteleni ukwenzakala kunye nokungonwabi. Ngaphambi kokwenza le mithambo yomelezayo, cwina izandla zakho okwemizuzu embalwa emanzini afudumeleyo okanye uzisongele ngetawuli eshushu.

Olu nyango lunokunceda ekuthomalaliseni iintlungu okanye ukuqina okubangelwa sisifo samathambo okanye ezinye iimeko zemisipha.

Le mithambo ilandelayo inokwenziwa kabini okanye kathathu ngeveki, kodwa qiniseka ukulinda iintsuku ezi-2 phakathi kokuzilolonga ukuvumela izihlunu zakho ukuba ziphinde zibuye.

Ukucwina ibhola ethambileyo

1. Bamba ibhola yoxinzelelo ethambileyo entendeni yesandla sakho.
2. Yicinezele kangangoko unakho (ngaphandle kokubangela nayiphi na intlungu).
3. Bamba ibhola uyiqinise imizuzwana emi-3 ukuya kwemi-5, emva koko uyikhulule.
4. Phinda, usebenze indlela yakho ukuya kuthi ga kwi-10 ukuya kwi-12 yokuphindaphinda ngesandla ngasinye.

Umahluko, bamba ibhola yoxinzelelo phakathi kweminwe nobhontsi wesinye isandla kwaye ubambe imizuzwana engama-30 ukuya kwengama-60.

Unako ukuphucula amandla akho okubambelela ngokusebenzisa rhoqo ezinye izixhobo zokuzilolonga ezifuna ukucudisa.

Ukwenza inqindi nokukhulula

1. Yenza inqindi, usonge isithupha sakho ngapha nangapha kweminwe yakho.
2. Bamba esi sikhundla umzuzu omnye, emva koko uvule isandla sakho.
3. Yandisa iminwe yakho ngokubanzi kangangoko unako imizuzwana eli-10.
4. Phinda amaxesha ama-3 ukuya kwezi-5 ngesandla ngasinye.

Ukusebenza nodongwe

Yenza ibhola ngodongwe oluthile uze uludlale. Ukulawula udongwe kuya kuzomeleza izandla zakho, ngelixa ukwenza imifanekiso eqingqiweyo eneempawu ezineenkcukacha kuya kuphucula izakhono zakho zemoto.

Ukuziqhelanisa ne curls zesihlahla kunye nokubuyisa umva ii curls zesihlahla

1. Hlala uthe tye iinyawo zakho uthe tyaba phantsi.
2. Bamba i-dumbbell ekhanyayo (2 ukuya kwi-5 yeepawundi ukuqala) kwisandla esinye.
3. Phumla eso sandla, intende yesandla, emlenzeni wakho ukuze ikwazi ukolula nje ukuphela kwedolo lakho.
4. Flex isihlahla sakho phezulu ukuze uzise ubunzima ngaphezulu kwedolo.
5. Cothisa isihlahla emva phantsi kwindawo yokuqala.
6. Phindaphinda kali-10, emva koko tshintsha izandla.
7. Yenza iiseti ezi-2 ukuya kwezi-3 zokuphindaphinda ezili-10 ngesandla ngasinye.

Ngee curls zangasemva ezijikelezileyo, yenza into efanayo kuphela xa iintende zakho zijonge ezantsi.

Ungakwandisa njani ukuguquguquka kwezihlunu zesandla sakho

Ukolula izihlunu zesandla sakho kunokunyusa ukuguquguquka kwazo kunye noluhlu lwentshukumo.

Le mithambo ilandelayo inokwenziwa yonke imihla. Lumka ungagcini ukongeza kwiminwe yakho ukuze uxinzelele naziphi na izihlunu okanye imisipha.

Ukolula ubhontsi

Ubude besandla bulinganiswa ngasemva kwesandla. Ihlala ingumxholo wencoko ejikeleze uyilo lweNFL, apho ubude besandla bujongwa njengokudityaniswa kwekota.

Kodwa ukukwazi ukubamba kunye nokuphosa ibhola kakuhle kunento yokwenza namandla, ubhetyebhetye, kunye nobuchule.

Ukunceda ukwandisa isandla sakho - ubude bomgama ukusuka kwithupha lakho ukuya kumnwe wakho omncinci-ulandela la manyathelo:

1. Ngenisa ngobhontsi ubhontsi kude kweminye iminwe ngesithupha sesinye isandla. Kuya kufuneka uzive wolule kancinci.
2. Bamba imizuzwana engama-30, emva koko uphumle.
3. Phinda ngesinye isandla.

Iflethi yolule

1. Phumla isandla esinye, isundu phantsi, etafileni okanye kwenye indawo eqinileyo.
2. Cothisa kancinci yonke iminwe yakho ukuze isandla sakho sicabalele kumphezulu njenge posityiwa.
3. Bamba imizuzwana engama-30, emva koko utshintshe izandla.
4. Phinda amaxesha ama-3 ukuya kwezi-4 ngesandla ngasinye.

Ukuphakanyiswa kweminwe

Ukuphakanyiswa komnwe kuthatha ixesha elithe kratya, kodwa kuyanceda ekonyukeni kokuhamba.

1. Qala ngesandla sakho phantsi kunye neflethi kwindawo eqinileyo.
2. Nyusa ngobumnene umnwe ngamnye, ngexesha, ukusuka etafileni phezulu ngokwaneleyo ukuze uve ukolula ngaphezulu komnwe wakho.
3. Emva kokuba wolule umnwe ngamnye, phinda umthambo amaxesha ama-8 ukuya kwali-10.
4. Emva koko phinda ngesinye isandla.

Yintoni emisela ubungakanani bezandla zakho?

Njengeenyawo, iindlebe, amehlo nawo onke amalungu omzimba wakho, ukumila nobungakanani bezandla zakho zahlukile kuwe.

Kodwa ungakhangela imilinganiselo ephakathi yabantu abadala kunye nabantwana, ukuba unomdla wokubona ukuba iimitha zakho zilingana njani.

Ubungakanani besandla buhlala bulinganiswa ngeendlela ezintathu ezahlukeneyo:

• Ubude ilinganiswa ukusuka kwincam yomnwe wakho omde ukuya ezantsi kwindawo engezantsi nje kwesundu.
• Ububanzi Ilinganiswa ngokona kubanzi kwesandla, apho iminwe idibana khona nentende yesandla.
• Ukujikeleza ilinganiswa ujikeleze intende yesandla sakho esongameleyo nangaphantsi kwamaqhina, ngaphandle kwesithupha.

Nantsi i-avareji yesayizi yabantu abadala yezandla kumadoda nabasetyhini, ngokophando olubanzi lweNational Aeronautics and Space Administration (NASA):

Ngaphandle kwezihlunu ezingaphezulu kweshumi elinambini, isandla sinamathambo angama-26.

Ubude nobubanzi kula mathambo bumiselwa ngokwemfuza. Umzali okanye umakhulu notatomkhulu onezandla ezincinci okanye ezinkulu banokudlulisa ezo mpawu ziye kuwe.

Kubafazi, ukukhula kwamathambo kuhlala kuyeka phakathi kwiminyaka yeshumi elivisayo, kwaye emadodeni, yiminyaka embalwa kamva. Ubungakanani bemisipha, nangona kunjalo, bunokunyuswa kamva kakhulu.

Ukuzivocavoca ngokwenza izandla kungenza izihlunu zibe nkulu okanye zingqindilili, ukuba azikho ngaphezulu.

Isandla esaphukileyo okanye olunye umothuko lunokuchaphazela ubume kunye nobukhulu besandla.

Iindlela zokuthatha eziphambili

Ngelixa ungasakwazi ukuyenza iminwe yakho ukuba ibe mide okanye intende yesandla yakho ikhe ibe nkulu, ukuzilolonga okumbalwa okulula kunokwenza izandla zakho zomelele kwaye kwandise ukuguquguquka kweminwe yakho.

Le mithambo inokukunika ukubambelela okuqinileyo kunye nesandla esibanzi kancinci. Qiniseka nje ukuba uzenza ngononophelo ukuze ungalimazi izandla oxhomekeke kuzo kakhulu, nokuba zingakanani na ubukhulu bazo.

Izixhobo