Isingqisho samhlanje ebomini kubantu abaninzi abantu abadala, kwaye ngokukodwa kubantwana, kubonakala ukuhamba okuphantsi. Ukuzisa imidlalo ekhaya kwaye ukhange abantwana kulo, unako ukufaka ibha yekhaya engqamene emnyango . Esi sixhobo esiluncedo kakhulu, isicwangciso apho, uza kufumana ixesha elihle.
Ukuguquka kwintango: iingenelo kunye neempawu
Ubukho bebharki engqamlekanga endlwini akungabazeki ukudibanisa okukhulu. Okokuqala, isisombululo kwingxaki kunye ne-back and intervertebral discs. Kubantwana, oku kubaluleke kakhulu, kuba ukubetha umntwana wamanje kwikhompyutheni kwaye ukuyibeka kwimidlalo kubangela iingxaki ezithile. Ibha yekhaya engqamlekanga kule meko ayiyi kushiya umntwana wakho engabandakanyekanga.
Xa ubeka uphawu olunjalo, kulungile ukuqwalasela iingongoma ezibalulekileyo ezibalulekileyo: ibha yasekhaya akufanele iphazamise izihlobo zakho, oko kukuthi kuya kuba kufanelekile ukuyibeka kuloo mnyango onokuthi ungathandwa kakhulu kwaye ungadluli kangako.
Kubalulekile ukuba impawu ezinjalo zemidlalo zifikelele ngaphakathi ngaphakathi. Kule meko, unokuyipopera ibha kumbala oyifunayo, udibene ne-yangaphakathi. Umbono wodonga lweemivalo ezicwangcisiweyo ziza kunceda ukwenza imisebenzi ehlukeneyo: zonke iintlobo zokutsala, ukusetyenziswa kwemishini yokushicilela, kubandakanywa nesimo esisezantsi. Ukumelana noyilo oluqhelekileyo lwe-130-150 kg. Ukuziqinisa kuqhutyelwa ngoncedo lweebhentshi ze-anchor 9-10 mm ukuya kwitena eliqhelekileyo okanye udonga lwekhonkrithi. Akukho mzekelo kufuneka unamathele ibha engqambileyo kwiingxenye ze-gypsum plasterboard. Kukho iintlobo ezintathu zeendonga ezixubileyo zodonga: imivalo engezantsi (isiseko sitshintshwa), umnyango (inqwelomoya enye), udonga lwekhonkco (i-crossbeam enye ehleli ekhoneni).
Ukuba unesakhiwo esincinane, kwaye isalathisi esinjalo sisenza iintsilelo zakho kwiintsapho zakho, kuya kulungele ukuthenga ibha ekhutshweyo. Kule meko, kukho enye inye: abantwana baya kuba nako ukusebenzisa ibha. Ibha enokutshayoka ilula ngokukhawuleza emnyango kwaye inokususwa kalula. Ubunzima besakhiwo lufikelela kwi-3 kg. Ububanzi obude belolu hlobo luyi 90 cm. Ngoko ke, ungakhathazeki ukuba unomnyango omkhulu. Unokulungisa utshintsho lwengqolowa yomnyango kunye nobukhulu bokuvula. Kulo mzekelo, unokwenza oku kulandelayo: ukudonsa ububanzi obubanzi, obufanayo, obuphakathi kunye obuncinane; i-push-ups (ibha engezantsi njengenkxaso); ukusetyenziswa kumshicilelo (ibha engqambileyo ikhona kwicandelo elingaphantsi lomnyango njengengxube yeenyawo). Umthwalo ovumelekileyo kwi-bar engacacanga ibha engama-200 kg. Ukulungiswa kobude obufunekayo buqinisekisa ukusetyenziswa kwexesha elide le bar. Impendulo yodwa yolu hlobo lwesigxina esinqamlekileyo ingaba yifakelo engafanelekanga, ngenxa yoko, ngaphantsi kwefuthe lobunzima, ibha ingawa kwaye ibangele ukulimala. Ukuze ugweme iingxaki xa ufaka ibha engqamlekileyo, kufuneka ukwazi amaqela athile.
Ibha yokuzenzela emnyango
Inxalenye ebalulekileyo kwibha engqamlekileyo yi-crossbar. Unoxanduva lobunzima, eliya kumelela. Xa kusetyenziswe umgangatho onobulunga, kunokwenzeka ukuba uguqe umgca wecala ngaphantsi kwefuthe lobunzima. Ukuze ugweme oku, kubalulekile ukubala umthwalo omkhulu kwaye ukhethe izinto ezintle kakhulu kule nto. Ukugqitywa kwebharki enqamlekileyo kubaluleke kakhulu. Kule meko, oku kukuphepha ukulimala okunokwenzeka. Akudingeki uchithe imali ekuthengeni ityhubhu yebar ehambayo. Ungasebenzisa ibhobho yamanzi yensimbi. Emva kokufaka umbhobho onjalo, kufuneka kuhlanganiswe nge-koqweqwe lomthunzi oyifunayo.
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