Sikulungiselele izivivinyo eziphumelela kakhulu zokwelula imisipha yezingalo, izingalo zangaphambili nebhande lehlombe. Khumbula, ukhiye wokwelula akwenzi ukuzivocavoca kuze kuqale ubuhlungu. Ngaso sonke isikhathi udinga ukwazi ukuthi ume nini futhi uthuthuke kancane kancane.
Ngaphambili kwamahlombe
Ukwelula i-delta yangaphambili:
- Ukuma, izinyawo ububanzi behlombe ngaphandle. Izandla ngemuva, omunye ubambe isihlakala somunye.
- Izihlakala ziphakanyiswe phezulu ngangokunokwenzeka futhi izindololwane ziyagoba. Isifuba kufanele sigobeke phambili. Amahlombe ayaqina. Uzozwa ingaphambili lehlombe lakho.
Okwamaphakathi kwamahlombe
Lokhu kuvivinya kukuvumela ukuthi welule ama-deltas aphakathi nendawo:
- Yima uqonde ngezinyawo ububanzi behlombe.
- Cindezela isandla esisodwa umelane nomzimba esimeni njengasesithombeni esingezansi. Ngeminwe yesinye isandla sakho, bamba indololwane yakho, donsela ohlangothini naphansi. Ungahambisi ihlombe lakho eceleni, kufanele lilungiswe endaweni eyodwa.
- Phinda ngesinye isandla.
Ngasemuva kwamahlombe
Ukuzivocavoca kuhlose ukwelula i-delta yangemuva kanye ne-rotator cuff:
- Isimo somzimba siyefana.
- Phakamisa isandla esisodwa ukufana naphansi futhi, ngaphandle kokugoba, welula esifubeni uye kwelinye ihlombe. Sebenzisa esinye isandla sakho ukusiza indololwane ekugcineni kokunyakaza. Umzimba uhlala umile.
- Phinda ukunyakaza kwesinye isandla.
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Ama-triceps alula
Unganweba imisipha ye-triceps ehlombe ngale ndlela elandelayo:
- Yima uqonde amadolo akho agobe kancane.
- Beka ingalo yakho egobile endololwaneni ngemuva kwekhanda lakho. Ihlombe kufanele libheke phansi.
- Ngesinye isandla sakho, bamba indololwane esebenzayo bese ucindezela, uzama ukuyiletha nokuqhubeka ngemuva kwekhanda lakho. Indololwane yesandla osidonsayo kufanele igobeke ngangokunokwenzeka, intende yesandla ibheke emahlombe (ngomgogodla). Isigaxa sihlala siqonde.
- Shintsha izandla zakho.
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Ama-biceps alula
Ukuzivocavoca i-biceps brachii:
- Beka iminwe yakho emnyango womnyango noma kwenye indawo efanayo ngendololwane yakho phezulu nasesithupheni sakho phansi. Ingalo iyafana phansi.
- Hambisa umzimba phambili kancane.
- Phinda ngakolunye uhlangothi.
I-Triceps ne-Shoulder Stretches
Lokhu kungukuzivocavoca okuyinkimbinkimbi okukuvumela ukuthi welule ama-triceps namahlombe ngasikhathi sinye:
- Imilenze ihlukaniswe ububanzi behlombe, igobile kancane.
- Isihlakala sesandla esisodwa silethwe ngemuva ngemuva kusuka ngezansi. Isundu liphendukele ngaphandle licindezelwe emuva.
- Esinye isandla sibuye sibuyele emuva, kepha sidlule phezulu. Indololwane ibheka phezulu, ngeminwe yethu sifinyelela izeluleko zeminwe yesandla sesibili. Lwela ukuvala iminwe yakho endaweni yokukhiya. Kungenzeka kungasebenzi ekuqaleni; ukuthinta okulula kuzokwanela. Uma lokhu kungasebenzi, sebenzisa intambo bese “ukhasa” kuyo ngeminwe yakho. Ngokuhamba kwesikhathi, uzokwazi ukubathinta.
- Shintsha izandla bese uphinda ukunyakaza.
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Ukwelulwa kwe-Wrist extensor
Lo msebenzi welula imisipha ngaphambili kwezingalo zangaphambili:
- Hlala phansi uguqe ngamadolo. Yelula izandla zakho phambili ukuze emuva kwezintende zezandla zakho kuhlale phansi, futhi iminwe yakho ikhombana. Izandla zihlukaniswe ububanzi bamahlombe.
- Lwela, ugoqe izibhakela zakho futhi uncike phambili ngomzimba wakho wonke, ukudlulisa ubukhulu bomzimba wakho ezandleni zakho.
Isihlakala se-flexor elula
Manje welula ingaphakathi langaphakathi lengalo:
- Yima uqonde amadolo akho agobe kancane. Ungenza futhi lo msebenzi ngenkathi uhleli.
- Yelula isandla sakho sokusebenza esiphambi kwakho. Yenza isenzo sokuma ngesandla sakho. Phakamisa intende yesandla sakho phezulu ngangokunokwenzeka (ncamashi isundu, hhayi sonke isandla).
- Ngesinye isandla sakho, bamba isandla sakho bese usidonsela kuwe.
- Yenza umsebenzi wesibili wokuzivocavoca umzimba.
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Amavidiyo anemininingwane yokuthi ungazelula kanjani izingalo namahlombe akho (nayi inketho yokuvivinya umzimba okungekho kokuqukethwe - sibheka):
