Iminwe yezandla zivalelwa ngamandla. Amandla abo kuxhomekeke kwinqanaba lokuqina kweemisipha, ezithintekisayo kwaye zingabonakaliyo. Ukufundisa izifundo ezijolise ekuphuhliseni le mizimba iya kuququzelela ukuguquka ukwenza izinto eziyinkimbinkimbi kumanyathelo okusebenzisana kwezidumbu zeengalo kunye nebhinqa lehlombe.
Yenza ukuhamba kokuqala kwintsebenzo nganye kwisigqi sokufudumala, ngaphandle kokusebenzisa umzamo omkhulu, ngokuphindaphindiweyo ngokuphindaphindiweyo, ngokunyuka ukwandisa uxinzelelo lwe-muscle ukuya kunokwenzeka. Landela lo mgaqo kananjalo xa usebenza ngokuzibandakanya kwamanye amaqela omzimba. Zama ukwenza ukunyakaza kunye nokuphakama okukhulu phakathi kwezikhundla zokuqala nokuphela.
Ukuzivocavoca ngeminwe ayinzima kakhulu, kodwa iphumelela kakhulu ekuthinteleni i-arthritis. Zingenziwa maxesha amaninzi ngosuku kunye nenani lokuphindaphinda ukusuka kwi-6 ukuya kwe-10 kwindawo yokuma.
1. Ukukhanda ngokukhawuleza umnxeba wesandla sokunene, uqondisise i-phalanx yayo ephezulu ngesandla sekhohlo, esiya kuba yinkxaso yesikhalazo. Emva koko uguqule umtsalane wakho ngomnwe, ucacise ulwalathiso oluchaseneyo ngesithupha sakho. Yenza lo msebenzi ngomnwe ngamnye wesandla sokunene, ngoko, ukutshintsha izenzo zezandla, ngomnwe ngamnye wesandla sasekhohlo kunye nokuphela ngezithupha.
2. Yenza inkohlakalo efanayo kunye nokusebenza kwangaphambili, kodwa ubambe ityhufu lesobunxele ngeminwe emine yesandla sokunene kunye nangona kunjalo.
3. Ukuzivocavoca iimisipha ezandisa iminwe. Isandla sesandla sasekhohlo silungile, iminwe ibhekise phezulu. Liza kusetyenziswa njengenkxaso ethe ngqo. Bend umlenze wesalathisi wesandla sokunene kunye nokuphumla kwephalanx ephezulu kwiminwe yesundu sandla. Emva koko uyiqonde ngqo. Yenza le ntshukumo yokuqala kunye neminwe yesandla sokunene, uze utshintshe izandla.
4. Yenza inkohlakalo efanayo, kodwa nayo yonke iminwe yezandla zombini.
5. Finyisa iqhosha lesandla sasekhohlo kwisibindi, ukusuka kwindawo engenhla isandla sesandla sokunene kuso. Bend isandla esesobunxele kwi-forearm, ukuxhathisa uxinzelelo lwesandla sesandla sokunene.
6. Yenza inkohlakalo efanayo kunye nokusebenza kwangaphambili, vele utyhoboze isandla sakho, ungene kwisibindi, vula isundu.
7. Phakamisa isandla sakho sokhohlo uze uyibeke endaweni egciniweyo yesibindi, ukusuka ngasezantsi uze usifake kwisandla sokubamba isandla sakho sokunene uze ubambe ngeminwe yakho. Emva koko cinezela izandla zakho ngelo linye icala kwaye ujikeleze ngesandla sokunene. Sebenzisa isandla sakho sasekhohlo ukuxhathisa. Emva koko, tshintsha indawo yesandla uze uphinde usebenze.
8. Gcina ifonti yesandla sokunxele kwisandla, usibambe ngesandla sesandla sokunene uze ujikeleze isandla sobunxele ukuze izalathisi zixhunyiwe.
9. Yenza inye-ntshukumo efana neyokusebenza kwangaphambili, vele ujike isandla sakho sokunene, vula isandla sakho kwaye ucofe iqhosha lakho lasekhohlo ngasemva.
Ngethuba uqhuba i-8 ne-9, gcina iingalo zakho zigobile kwiindawo zokuhamba phambi kwesifuba sakho. Ukuze kugcinwe le ndawo, kunzima kakhulu iimbumba zebhande lomthwalo, oya kunika uqeqesho olongezelelweyo. Ukunyakaza kwezandla ezitshintshisayo kunye ne-forearm nazo zinefuthe elizuzayo kwimeko yesandla kunye namalungu omgca.
"I-steel biceps" Comp. E.V. Dobrova