1. Iiglavu zeminwe epheleleyo zifudumele.Xa usebenzisa, ukubila kwesundu kuya kunciphisa ukungqubana phakathi kwesundu kunye neglavu.Kwangaxeshanye, kunokubangela ukubamba okungazinzanga, ukunciphisa ulawulo lwakho kwisixhobo, kunye nokuphucula ukomelela kwakho.Ayikhuthazwa.

2. Iingenelo zeeglavu zesiqingatha-zeminwe zinciphisa ukunxiba kwezandla, ukufunxa ukubila, ukufunxa ukubila kunye nokunyusa ukukhuhlana.Intle ngakumbi kwaye ijongeka njengengcali.Ukungalungi kuyakunciphisa amandla okubamba kwaye kunokwenza iiglavu zokuqina ezixhomekeke kumnwe wesiqingatha.Xa isixhobo sisetyenziswa, isixhobo siya kubeka uxinzelelo esihlahleni, kwaye kulula ukulimaza ngengozi i-wrist joint.

3. ibhanti lokufaneleka

Iibhendi zamandla, ezikwaziwa ngokuba ziibhendi zokubambelela okanye iibhanti, zidla ngokusetyenziswa “ukutsala” imithambo efana ne-deadlifts, ukutsalwa, imithambo eyahlukeneyo yokukrola, nokunye."Bopha" isandla kwizixhobo zokuthintela isandla (i-forearm) ukuba sidinwe xa umqolo ophantsi usenamandla angaphantsi, okunciphisa kakhulu amandla okubamba umphambili, kunciphisa ukudinwa kwe-forearm, kwaye kwenza ukuba uqeqesho luqhubeke..

4. Iiglavu zamanqindi

Xa umdlalo wamanqindi ulinqindi elinamandla, kulula ukukhupha okanye ukugruzuka iminwe yakho ukuba awuzikhuseli.Emva kokunxiba iigloves, inokuphucula i-buffer, inciphise amandla okubetha, zikhusele wena kunye nomchasi ngaxeshanye.