Ikhono lokuguqula ingalo langakwesokudla lingakwandisa ukuhamba kwakho kokuhamba
Uma ufuna ukuhamba ngokushesha , ukusebenzisa ukukhishwa kwesandla okungalungile kungenza umehluko omkhulu. Abanye abaqeqeshi bathi imilenze yakho iyahamba ngokusheshisa njengezingalo zakho. Uma ungasebenzisi noma yikuphi ukuhamba kwesandla ngenkathi uhamba, ukumane wengeze ukunyakaza kwesandla kungasheshisa kakhulu ijubane lakho elihamba phambili lokuhamba . Uma usuvele usebenzise ukunyakaza kwesandla, uzofuna ukuqinisekisa ukuthi usebenzisa indlela efanele.
Ufuna ukunyakaza okunamandla kodwa okubusayo futhi okunezandla okungahambi kahle.
Ukunyakaza Okungalungile Kokuhamba
Isinyathelo sokuqala ukukhohlwa zonke izithombe ozibonayo ngomuntu ohamba ngamandla oshaya izingalo zakhe emanzini amakhulu, ejikijela umoya phambi kobuso bakhe. Noma, angagcina ukunyakaza kwesandla esikhwameni kodwa aguqe izandla zakhe phambi komzimba wakhe, ngezindwangu ezihamba phambili futhi zibeka engozini abadlulayo. Lokhu kubizwa ngokuthi i-inkukhu iphikisana. Ukunyakaza okuningi kuzokwenyuka futhi akusizi ukwandisa isivinini sakhe sokuhamba.
Futhi ungabona abantu abahamba ngezandla zabo ngqo. Ngesinye isikhathi ubona behamba ngokukhamuluka ngezigqoko ngokuqondile futhi banikela izikhalazo ngezandla zabo. Lokhu kungase kukukhumbuze ngamapenguin. Lokhu futhi kuyindlela engafanele yokunyakaza kwesandla.
Kuqala ukuvakashela e-gym ukuze ubone lezi zitayela ezahlukene zokuhamba kwesandla ezisetshenziselwa labo abasesimweni sokunyathelisa.
Kungase kuphawulwe ukuthi ngisho nalezi zindlela ezingalungile zokuhamba kwesandla zingcono kunokubambelela ezandleni .
Ikhono Lokunene Lokuguqula I-Arm for Walking Fast
Nakhu ukuthi ungasebenzisa kanjani ukuqina kwesandla esinamandla okuzosiza ekuhambeni ngokushesha.
- Bend izindwangu zakho emazingeni angu-90. Izikhali eziqondile ngeke zikusheshise.
- Awufuni ukuvala izandla zakho noma ubambe noma yiziphi izinto kuzo. Izandla zakho kufanele zikhululeke ngeminwe yakho ku-curl evinjiwe kancane.
- Bamba ama-elbow akho eduze nomzimba wakho. Lokhu kuzokusiza ukuthi ulondoloze amandla alahlekelwe yinkukhu.
- Manje ngenxa yengxenye ekhohlisayo-ingalo yakho ifika nini? Uma nje uvale amehlo akho, umzimba wakho uzoqala ukwenza kahle. Izingalo zakho zisebenza ngokuphambene nezinyawo zakho. Lapho unyawo lwakho lwesokunxele luya phambili, ingalo yakho yangakwesokudla iya phambili, futhi ngokuphambene. Ukuze ulinganise umzimba wakho ngenkathi uhamba, ingalo ehlangothini olufanayo lomzimba njengoba inyawo lakho langaphambili libuyela emuva ngokumelene nokunyakaza kwezinyawo. Manje uphuthukise lokhu kuhamba kwemvelo kancane, ngakho isandla sakho sifinyelela ephaketheni lakho emuva (noma indawo lapho iphakethe liyoba khona).
- Manje inyawo lakho langaphambili libuyela emuva futhi ingalo ngaphesheya iya phambili. Ufuna ukuqinisekisa ukuthi lokhu kuhamba phambili kuqondana phambili. Kufana nokunyakaza kwesitimela se-choo-choo noma ukwandisa isandla ngesandla sokubamba ngesandla.
- Awufuni ukuthi isandla esingaphambili sidlule iphoyinti lesikhungo somzimba wakho. Ingahamba kancane kancane, kodwa noma yikuphi ukunyakaza okukhulu kokudonswa kwe-diagonal kusetshenziswe umzamo.
- Gcina isandla sakho esingaphansi. Akufanele ukuphakama ngaphezu kwezinga lakho lesifuba noma uchitha umzamo.
- Ungagxili kakhulu ukunyakaza emuva kwezingalo zakho, noma. Finyelela kule pocket yangemuva, kodwa ungazitholi ngokweqile kuze kube seqophelweni lokuncika noma ukuguqa.
Ukusebenzisa ukuhamba okuhle kwe-Arm
Ngaphambi kokuba uqale ukuhamba kwakho, kufanele ume ngokuhle, ukuma okuqondile . Khulula amahlombe akho ngokwenza izingxenyana ezimbili ezibhekene phambili nangemuva. Yenza i-shrug futhi uqinisekise intamo yakho namahlombe zikhululekile futhi isifuba sakho sivulekile. Lokhu kuzokuvumela ukuthi usebenzise ukunyakaza kwesandla semvelo.
Kungase kukuthole kunzima ukusebenzisa ukunyakaza kwesandla esihle uma uhamba ngesivinini esisheshayo. Umzimba wakho awukho kwisigqi sokuhamba okuvumela ukunyakaza kwesandla semvelo.
Kodwa uma usheshe usheshe ukuhamba, ukunyakaza kwengalo yakho kufanele kuqale ukuvela ngokwemvelo uma uvumela.
Ukusebenzisa i-Arm Motion ukuhamba ngesivinini
Uzothola ukuthi ushesha uma ususebenzisa ukuhamba kwesandla esifanele. Ngemuva kokuthi ukhululekile ngokusebenzisa ukunyakaza kwesandla, ungasiza izinyawo zakho zihambe ngokushesha ngokuguqula ngokuzenzekelayo izingalo zakho. Izinyawo zakho zizolandela ngokulandelako. Lokhu kungakusiza ukuba uthathe ijubane uma kudingeka.
Izinzuzo zokusebenzisa i-Arm Motion
Ngokukwazi ukuhamba ngokushesha, uzokwazi ukuphakamisa izinga lakho lenhliziyo. Lokhu kungaba umehluko phakathi kokuhamba okubhekwa njengokuzivocavoca -okujulile kokusebenza futhi okungekho. Kunconywa ukuba uzuze imizuzu engu-150 ngeviki lokuzivocavoca umzimba ukuze unciphise izingozi zakho zempilo.
> Umthombo:
> Yisebenzise Indlela Yakho: Iphepha Lokuqinisekisa Abadala Ihhovisi Lezifo Ukuvimbela Nokukhuthazwa Kwezempilo. https://health.gov/paguidelines/sactSheetAdults.aspx.