Umatshini wokucinezela imilenze we-MND-FS03 unokunceda ekwakheni izihlunu ezibalulekileyo emilenzeni. Umatshini wokucinezela imilenze usetyenziswa njengenxalenye yesiqhelo sokuqinisa imilenze okanye umthambo wokujikeleza komatshini. Usetyenziselwa ukuphuhlisaii-quadricepskunye nemisipha yethanga kunye ne-gluteus. Nangona kubonakala ngathi ngumthambo olula, kubalulekile ukufunda indlela yokuwusebenzisa ngokufanelekileyo.
1. INDAWO YOKUQALA: Hlala kumatshini, ubeke umqolo wakho kunye ne-sacrum (ithambo lomsila) ngokuthe tyaba ngokubhekiselele kumqolo womatshini. Beka iinyawo zakho kwipleyiti yokuxhathisa, iinzwane zakho zijonge phambili kwaye ulungise indawo yesihlalo sakho kunye neenyawo zakho ukuze ukugoba kwamadolo akho kube malunga nama-90 degrees kunye nezithende zakho zithe tyaba. Bamba kancinci naziphi na izibambo ezikhoyo ukuze uzinzise umlenze wakho ongasentla. Nciphisa (“i-brace”) izihlunu zakho zesisu ukuze uzinzise umqolo wakho, lumka ungashukumi kumqolo wakho osezantsi kulo lonke ixesha lokuzilolonga.
2. Phumla kancinci kancinci ngelixa utyhala ipleyiti yokuxhathisa kude nomzimba wakho ngokufinyeza amathambo akho, ii-quadiceps kunye nemisipha yemisipha. Gcina izithende zakho zithe tyaba ngokuchasene nepleyiti yokuxhathisa kwaye uphephe nayiphi na intshukumo ekwicala eliphezulu.
3. Qhubeka wolula izinqe zakho namadolo de amadolo afikelele kwindawo ekhululekileyo neyoluliweyo, izithende zisacinezelwe ngokuqinileyo kwipleyiti. Musa ukolula amadolo akho kakhulu kwaye uphephe ukuphakamisa umqolo wakho kwi-seat pad okanye ukujikeleza umqolo wakho ongezantsi.
4. Yima kancinci kancinci, uze ubuyele kancinci kwindawo yakho yokuqala ngokugoba (ukugoba) izinqe namadolo, kwaye uvumele ipleyiti yokuxhathisa ukuba ihambe iye kuwe ngendlela ecothayo nelawulwayo. Musa ukuvumela amathanga akho angaphezulu ukuba acinezele iimbambo zakho. Phinda loo ntshukumo.
5. Utshintsho lokuzivocavoca: Cinezela ngomlenze omnye.
Phinda umthambo ofanayo, kodwa sebenzisa umlenze ngamnye ngokwawo
Indlela engafanelekanga ingakhokelela ekwenzakaleni. Lawula isigaba sokwandisa ngokugcina izithende zakho zidibene nepleyiti kwaye uphephe ukutshixa amadolo akho. Ngexesha lesigaba sokubuya, lawula intshukumo kwaye uphephe ukucinezela amathanga angaphezulu kwiimbambo zakho.