Zolimbitsa thupi achire: Zochita zala, kuti maburashi

manja athu akugwira ntchito tsiku lililonse. Koma tiyenera kulabadira pang'ono kwambiri kuti boma la Mitsemphayi, ndipo thanzi khungu kwa iwo. Zifika kwa ife tanthauzo la mavuto nthawi zonse mu manja, ndi crunch zimfundo, komanso kuwonongeka kwa maonekedwe. Nkhani zimenezi kudzakuthandizani kuthetsa Zochita zala, kuti maburashi (physiotherapy).

chigamulochi anatuluka mavuto, ndi kupewa kwambiri za matenda zimfundo ndi Mitsemphayi, ndi ana ali limagwirira kuti chitukuko cha zabwino luso galimoto, kulankhula, kukumbukira ndi chidwi. Mu konzanso milandu zotsatirazi ntchito Zochita kwa manja ndi zala: sitiroko, zoopsa ubongo choipa.

zinthu mwapadera kwa ntchito yawo safunikira. Zochita kulimbitsa manja ndi zala kuchita, mungathe atakhala pa tebulo. Kuti tiziphunzitsa mogwira awo, kutsatira malamulo osavuta:

• maofesi zonse kuchita pa mayendedwe chomwecho manja ake onse;
• kuchita Zochita mwadongosolo ndi nthawi;
• kuchita masana ndi kubwereza pang'ono za zovuta ndi;
• osati angoti wanga, kupuma momasuka;
• Muziganizira lililonse thupi, musataye amatengeka.

Chitibeta Chimonko m'mawa uliwonse umayamba ndi chakuti akuchita Zochita kwa manja ndi zala. Iwo anazindikira njira mozizwitsa kubwezeretsa otaya mphamvu Komanso ankaona gwero la kukhala umoyo kutero. Kuchuluka kwa maselo pa m'manja mwa reflex ndi chitsimikiziro sayansi mfundo imeneyi.

Kuchotsa kutopa

Izi Zochita zala, kuti ayamikira maburashi ndi anthu amene akugwira ntchito kwa nthawi yaitali kwa kiyibodi kompyuta kapena pamanja lembani kwambiri za mapepala. Komanso tsiku lililonse munthu kuchita zinthu zimenezi kusunga khungu achinyamata, komanso yokonza thanzi olowa. Taganizirani Zochita zala, kuti maburashi:

1. maphunziro thupi limayamba ndi dzanja kuti poyamba wothinikizidwa mu nkhonya a. Mwaichi, iwo ayenera falitsani ndi mbali zina 10.
2. Gwirani amphamvu nkhonya, yochulukirapo pamalo ochepa masekondi. Masulani dzanja lanu. The nambalayi wa kubwereza.
3. Mavuto kudzapeza burashi, ndiye palokha. Kodi ichi ndi wina dzanja nthawi 5.
4. Finyani nkhonya clenched ndi unclenched zala zake mmodzi ndi mmodzi, onse anali atathana.
5. Burashi kuvala pamwamba zovuta. Alternately kukweza zala, ndipo ena osati kutenga.

Izi Zochita kuwala zala, kuti maburashi zosiyana kupewa matenda a mafupa, motero kuthetsa kutopa.

Zochita kwa tendons

Anachita motere:

1. Yambani malo: zala atsekedwa, makhwatha lotseguka. Kutha dzanja ( "rastopyrivat") nthawi yomweyo mwachindunji ndi zala atsekedwa. Tiyenera kuchita kubwereza 10.
2. Yambani malo: zala atsekedwa, makhwatha lotseguka. N'kudzandigunda popanda zala alternately, kuyambira ndi chala chaching'ono kuti index lapansi. Onse pamodzi, ganging mu zoyenda limodzi. Zonse muyenera kubwereza 10.
3. Yambani malo: zala atsekedwa, makhwatha lotseguka. Atseka ndi chilekano zala 2 - pakati ndi mphete, ndi index kupsa zolimba pakati, pamene mphete ku chala chaching'ono. Ziyenera kukhala 10 kubwereza.

Extension ndi flexion chala mu phalanges ndi

Zochita zimagwiridwa motere:

1. Koyamba malo - wopindidwa zala ndi phalanxes ndi chatsekedwa - nsonga akukopeka ndi maziko ake. Bend ndi kuwongoka zala zanu zonse pa nthawi yomweyo. Chitani zizichitidwa mwamsanga, imodzi ndi synchronously pa manja onse.
2. Koyamba malo - atsekedwa zala, makhwatha lotseguka. Kupinda mu phalanxes, zala nayenso - unakhota wa index chala kuti chala chaching'ono, unbend kumbuyo. Zolimbitsa thupi ili kwa zala m'manja mwa kuchita masewera olimbitsa thupi ndi kofunikira kukwaniritsa tanthauzo kukhazikitsa. Pankhaniyi, chala chilichonse chingathe ntchito mosiyana ndi burashi pamene zala zina chifukwa cha "kukoka."
3. Koyamba malo - wopindidwa zala ndi phalanxes ndi chatsekedwa - nsonga akopeka malo. Zala limbitsani ndi maondo payekha. M'pofunika kukwaniritsa momveka kayendedwe onse.
4. Yambani malo: zala ali mkati phalanges ndi atsekedwa - nsonga akopeka malo. Bend ndi kuwongoka zala awiriawiri Mayina Awo woonekeratu, zala pang'ono ndi pafupifupi.

Kayendedwe ka zala payekha

Ambiri, zonse zokambirana kuno kwa zala, kuti maburashi akuuzidwa kuti izo. The vuto lalikulu ndi amatha kupatula ndi chala chaching'ono, mphete - ovuta kwambiri. Kodi Zochita zala, kuti maburashi ogwira zoti ziyesedwe mfundo deta? Onani pansipa:

1. Yambani malo: manja anu vertically momasuka. Timaika patsogolo mmodzi-ndi-mmodzi zala perpendicular manja.
2. Mothandizidwa ndi ntchito yonseyi ndi chitukuko cha gulu la zala pakati ndi mphete. Nkofunika, monga gulu ili ndi slowest a minofu ina ya dzanja. Njira iyi anachita pa chilichonse dzanja nayenso. Koyamba malo - kusunga dzanja free, ndi pakati ndi mphete zala kuchita yosalala zozungulira zoyenda ngati "njinga" - njira yomweyo mu pedals torsion ndi miyendo. M'kupita kwa zala ayenera kusonyeza kuchita kutsogolo ndi counterclockwise. Zingayambitse kusapeza, n'zovuta - angaoneke zosasangalatsa akuvutika kumverera kumbuyo kwa dzanja. Kuchepetsa iwo, inu angakhoze dzanja clasp dzanja ndi pang'ono kusuntha zigawo kumtunda kwa minofu ndi khungu zala ku mbali kumbuyo.

Yosangalala zala ndi manja

Phunziro lililonse maphunziro ndikofunika kuphunzira kumasuka minofu. Mukhoza kuchita izi monga momwe kutero. Kuyambira mudzakhala n'kothandiza. Mukhoza kugwiritsa ntchito njira zotsatirazi:

1. "Gwiranani". Tiyerekeze kuti dzanja - izi ndi mkwapulo weniweni. Gwiranani chanza kuti zala ndi manja "dangling limply."
2. "Soaping". Opaka mwamphamvu ndi manja wina ngati shampooed kapena kupaka iwo ndi chinachake, mwamphamvu akumugwira wina dzanja wozungulira wina. Pankhaniyi, zimakhalanso zovuta kuchita, ndi zosangalatsa zambiri zosangalatsa zotsatirazi khama.
3. Zala abut mu chinthu cholimba ndi kumumenya kangapo ndi dzanja, ngati mukufuna unscrew iwo zosiyana. Chinthu chofunika kwambiri si overdo izo, apo ayi akhoza kungoyankha kutambasula Mitsemphayi.

Kulimbitsa woimbayo ndi zimfundo

Zigwirizane Zochita zotsatirazi zala, kuti maburashi. Mphamvu maphunziro zambiri zofunika kwa anthu ambiri. Mu forearm ndi dzanja munthu ayenera kukhala amphamvu. Agiriki akale kuti analipira kwambiri chidwi ngati chida cha zaka zinali zosatheka kugwiritsa ntchito, ndi dzanja ofooka. The lodziwika bwino Bryus Li ndi ngwazi pa mphamvu ya manja ndi mkono wonse wakumanja - anadzichepetsa manja ake "hellish" maphunziro, kotero kuti iwo anali amphamvu wake.

The njira woyamba, umene tingaone - ichi Kankhani akuluakulu makofi. Ndiye inu mukhoza kuyamba kuchita Kankhani akuluakulu pa zala zake, kuphatikiza akanikizire expander. Izi njira yosavuta alipo kungathetse inu ku ululu zala manja ndi masiku ochepa. Inde, n'zotheka kuti nthawi yoyamba muli manja zopweteka kwambiri. Only adzakhala ululu wa chikhalidwe chosiyana, chikugwirizana ndi asidi anamasulidwa lactic ndi kukula minofu. Kwathunthu umadutsa sabata la workouts zonse.

carpal expander

Pali mitundu yosiyanasiyana - a akasupe ndi mphete mphira. Mphira kutaya elasticity ndi kusokoneza pa nthawi. Komabe, iwo ali m'malo ofooka.

Pushups pa zala

Pamodzi ndi ochiritsira Kankhani akuluakulu angathe kuchita pa zala Baibulo chipangizo zambiri, ndi othandiza kwambiri zala ndi thupi. Kuti muchite izi muyenera kuika mapazi ake pa mpando, wrung kunja pansi chomwecho.

Carpal gyroscopic zolimbitsa thupi chida

Izi lachinyengo "chipangizo" ntchito kwambiri kuzifotokoza. Posachedwapa anaonekera pa malonda, ndi kutsimikiziridwa ochiza omasuka ake onse a ntchito. Ichi ndi dera lomwe pulley mokwanira lolemera, kuwataya mkati. kanema Izi kanthu kugwedezeka lakuthwa mothandizidwa ndi zingwe, ndiye m'pofunika kumva ake kasinthasintha inertial mkati dera, kuyesera kufulumizitsa ndi kuulimbitsa.

A maminiti pang'ono ntchito kungakhale kwenikweni kwa mphambu kukongola minofu, mkono ndi mapewa. Iye sakunena kuphunzitsa zala zanu, ndi othandiza kwambiri kwa mkono ndi dzanja. Kwambiri chida kupewa matenda mumphangayo.

Chala Fitness ndi Greg Irwin

Ichi ndi munthu amene anatulukira olimba chala. Greg thupi zala inasanduka luso. Ndimasewera wina "maganizo" yekha ndi zala zanu za manja awiri. Iye anayamba dongosolo cholinga mwachindunji guitarists ndi olembedwa mavidiyo maphunziro, anawamasulira bukhu. Zonsezi ndi bwino kuti chitukuko cha zala komanso.

mosalekeza

Mwachidule pamwamba pa zonse, tiona kachiwiri kuti chitukuko cha chinthu chilichonse luso - ndi mosalekeza. Madzi amavala mwalawo. Ngati izi amaonedwa monga ake "cholinga," iye nthawizonse afika ake. Mofananamo, maphunziro anapidziwadi kuti mawonedwe kuti ndi chifukwa chabwino, koma ngati inu nthawi zonse. Azipumira, ndi mpumulo, koma mu nkhani palibe musasiye, kubwerera mwakhama nthawi iliyonse kukwaniritsa kufunika, nthawi ina, ngakhale phazi limodzi.

Kids olimbitsa

Kukula kwa mwana mpaka zaka 5 manja kumathandiza kuumbidwa ndi dothi kapena dongo, kutola cha Mose, mfundo zingwe, masewero a mpira. Pa nthawi yomweyo ndi ophunzira chifukwa cha katundu wolemera m'manja polemba muyenera kuchita Zochita wapadera zala.

1. "Track". Ikani chala chachikulu cha dzanja woyamba pa chala msomali pansi pa dzanja chachiwiri kuti njira 2. Ndiye nsonga yonse ya zala yake alternately pa wina ndi mzake, motero simulating kuyenda.
2. "Tambala". Palm linatseka m'linga. Akanikizire dzanja lake lamanzere pa nsana wa kumanja. Mu dzanja ili muyenera limbitsani kuti titsanzire tambala chisa.
3. "Njobvu". Akamuuze index ndi pinky zazikulu - njovu miyendo. Kukoka chala monga thunthu. Chonde dziwani kuti njovu ayenera kupita pang'onopang'ono, pakupita alternately pa lililonse mwendo.
4. "Centipede". Ikani chala chanu m'mphepete mwa gome. Kukokolola kuwapatutsa kwa kumalire chachiwiri pa tebulo.
5. "Mtanda." Manja yesezera chiwiya chako chokandiramo ufa. Ntchitoyi akufotokozera burashi chabwino.
6. "Tochi." Chibakera zolimba kutigwira. Kuwongola kanjedza ndi zala kusuntha padera, decompress iwo ndi Finyani.

Pofuna kuchita Zochita izi ana chidwi ntchito kapena phokoso oseketsa ayende nkhani.