Iminwe yezandla ihlangabezana nokuzikhandla okukhulu ngokomzimba. Amandla abo axhomeke esimweni sokuqina kwemisipha, eguquguqukayo futhi ehlukumeze ama-phalanges. Ukufunda izivivinyo ezihlose ekuthuthukiseni lezi zinhlanzi kuzokwenza ukuthi ushintsho lube lukhulu ngokwengeziwe ekusebenzisaneni kokusebenza kwemisipha yezingalo kanye nebhande lehlombe.
Yenza ukuhamba kokuqala ekusebenziseni ngalunye ngesigqi esivuthayo, ngaphandle kokusebenzisa umzamo obalulekile, ekuphindaphindiwe okulandelayo, kancane kancane ukwandisa ukungezwani kwemisipha kuze kube ngangokunokwenzeka. Landela le mithetho futhi uma wenza umzimba wokunye amaqembu omzimba. Zama ukwenza ukunyakaza nge-amplitude enkulu kakhulu phakathi kwezikhundla zokuqala nokuphela.
Ukuzivocavoca ngeminwe akulona kunzima kakhulu, kepha kuyasebenza kakhulu ekuvimbeleni i-arthritis. Zingenziwa izikhathi eziningana ngezinombolo zokuphindaphinda kusuka ku-6 ukuya ku-10 endaweni yokuma.
1. Kancane kancane ukugoba umunwe wenkomba wesandla sokunene, uqondise i-phalanx engaphezulu ngesithupha sesandla sokunxele, esizokwenza njengesekelo elimisiwe. Bese uguqule inkinobho yakho ngomunwe ngamandla, ukhomba uhlangothi oluhlukile ngesithupha sakho. Yenza lo msebenzi ngomunwe ngamunye wesandla sokunene, ke, ukushintsha izenzo zezandla, umunwe ngamunye wesandla sobunxele bese uphela ngezithupha.
2. Yenza ukunyakaza okufanayo njengokusebenza kwangaphambilini, kodwa uthatha isithupha sesokunxele ngeminwe emine yesandla sokunene futhi ngokuphambene nalokho.
3. Ukuzivocavoca izidakamizwa ezandisa iminwe. Isandla sesandla sokunxele siqondisa, iminwe ibheke phezulu. Izosetshenziselwa ukwesekwa okuhleliwe. Bend umunwe wenkomba wesandla sokunene kanye nokuphumula okuphezulu kwe-phalanx eminwe noma yesandla sesokunxele. Bese uqonde ngqo. Yenza le ntshukumo kuqala ngeminwe yesandla sokunene, bese ushintsha izandla.
4. Yenza ukunyakaza okufanayo, kodwa kuzo zonke iminwe yezandla zombili.
5. Cindezela isibhamu sesandla sokungakwesokunene esihlalweni, kusukela endaweni engenhla isandla sesandla sokunene kuso. Bhonca isandla sokunxele esihlokweni sokuqala, ukumelana nokucindezela kwesandla sesandla sokunene.
6. Yenza ukunyakaza okufanayo njengokusebenza kwangaphambilini, vele uphonsa isandla sakho, ungene enqabeni, uvule phansi.
7. Phendulela isandla sesokunxele bese uyibeka ngokuzenzekelayo ezingeni lesifuba, kusukela phansi uzise esandleni sokunene bese ubamba ngeminwe yakho. Bese ucindezela izandla zakho ngakwesokunene bese ujikeleza ngesandla sokunene. Sebenzisa isandla sakho sesobunxele ukumelana. Ngemuva kwalokho, shintsha isikhundla sakho bese uphinda umsebenzi.
8. Cindezela isibhamu sesandla sokungakwesokunene esihlalweni, usibambe ngesandla sesokunene bese uphendulela isandla sokunxele ukuze izithupha zixhunyiwe.
9. Hlanganisa ukuhamba okufanayo njengokusebenza kwangaphambilini, vele ushaya isandla sakho sokunene, shintsha isandla sakho uphinde ucindezele isibhamu sakho ngakwesokunxele.
Ngenkathi usebenzisa umzimba 8 no-9, gcina izingalo zakho ziboshwe ezihlangothini ngaphambi kwesifuba sakho. Ukuze kulondolozwe lesi sikhundla, kunzima kakhulu imisipha ebhande lehlombe, elizohlinzeka ngomphumela wokuqeqeshwa owengeziwe. Ukunyakaza kwe-rotator kwesandla nangesandla sangaphambili nakho kunomphumela omuhle esimweni sesihenqo namalunga okumboza.
"I-biceps ye-Steel" Comp. E.V. Dobrova