Umthambo therapeutic: imithambo kuba iminwe, ukuba zobuciko

Izandla zethu basebenza yonke imihla. Kodwa sinikela ingqalelo encinane kakhulu nemeko nemisipha, nempilo ulusu kubo. It ubuyela kuthi ingqiqo ukugogeka rhoqo kwizandla, yagcwala amalungu, kwakunye ukuvuthuluka imbonakalo. Le miba iya kunceda ukusombulula umthambo ukuze kweminwe, ukuba iibhrashi (ukuyifundisa).

Esi sigqibo kwavela iingxaki, i nokuthintela obalaseleyo izifo kwamalungu nemisipha, yaye abantwana ukuba indlela yophuhliso ocoliweyo izakhono motor, intetho, inkumbulo kunye nengqalelo. Yokunuyiselwa kwezi meko zilandelayo kusetyenziswa imithambo kuba izandla neminwe, Isandla, ukwenzakala ebuchotsheni esibuhlungu.

iimeko ezizodwa ukuba intsebenzo yabo ingafuneki. Uqheliso ukomeleza izandla neminwe ukwenza, unako nokuba uhleli etafileni. Ukuze kwandiswe ukusebenza kwabo, ukulandela imithetho elula:

• zonke izakhiwo ntoni ngesantya esilinganayo ezandleni zombini;
• ukwenza imithambo ngendlela kwaye rhoqo;
• ukuyenza ngemini a milembelele embalwa zakhiwo;
• engabambe ukuphefumla kwam, ukuphefumla ngesisa;
• Ukugxininisa kwimithambo nganye, musa kuphazanyiswa.

iimonki Tibetan ntsasa nganye iqala nesibakala sokuba ukwenza imithambo kuba izandla neminwe. Baphawula indlela ngokungummangaliso ukubuyisela ukuhamba amandla kwakhona ingqalelo ngumthombo yokugcina ukomelela kuyimfuneko. Inani elikhulu leseli ezintendeni reflex na isiqinisekiso oku yenzululwazi.

Ukususwa ukukhathala

Le mithambo ukuba iminwe, ukuba iibhrashi iziphakamiso kubantu abasebenza ixesha elide ukuba keyboard computer okanye ngesandla ukugcwalisa eninzi yamaphepha. Kungcono noko yonke imihla ukuze umntu ngamnye ukuba kwenziwe le misebenzi ngokugcina ulusu entsha, ngokunjalo nokugcinwa yempilo. Cinga ukusebenza kweminwe, ukuba iibhrashi:

1. imfundo Physical luqala isandla yokuqala zixinaniswe kwi ngenqindi. Ngenxa yoko, kufuneka ukuqalisa kwicala ngalinye amaxesha-10.
2. Bamba ngenqindi onamandla, bahlale kweso sikhundla imizuzwana embalwa. Relax ingalo yakho. Inani elifanayo kophindo.
3. Ukungakhululeki nkulu brush, ngoko ngokwalo. Yenza oku ngesandla ngalinye ngu 5 amaxesha.
4. Buthi Inqindi elivaliweyo unclenched iminwe yakhe nganye nganye, bonke abanye ezisisigxina.
5. Brush wabeka kwindawo eqinileyo. Yanjalo phakamisa umnwe ngamnye, kwaye abanye abayi ethatha.

Le mithambo ukukhanya ukuba iminwe, ukuba iibhrashi ezi nokuthintela kakhulu kwezifo namalungu, ngaloo ndlela isiqabu ukudinwa.

Uqheliso for imisipha

Olwenziwa ngolu hlobo lulandelayo:

1. Qala indawo: iminwe zivaliwe, ezintendeni ezivulekileyo. Divorce esandleni ( "rastopyrivat") ngaxeshanye ngqo neminwe zivaliwe. Kufuneka senze koboniso lwe-10.
2. Qala indawo: iminwe zivaliwe, ezintendeni ezivulekileyo. Iitephu ngaphandle iminwe khosi, ngokuqala Ucikicane ukuya index. Yonke kunye, ganging phezulu sihamba enye. Konke kufuneka koboniso lwe-10.
3. Qala indawo: iminwe zivaliwe, ezintendeni ezivulekileyo. Ivala neminwe mtshato 2 - oluphakathi kunye umsesane, kunye isalathiso ingena ngokuqinileyo ukuya embindini, ngelixa umsesane ukuya Ucikicane. Kufuneka sibe koboniso lwe-10.

Ulwandiso kunye flexion neminwe kwi phalanges

Uqheliso lomsebenzi lwenziwa ngolu hlobo lulandelayo:

1. isikhundla Initial - iminwe esigotyiweyo phalanxes ezi closed - iincam azotywe ukuba iziseko zayo. Bend kwaye ukuqondisa iminwe yakho yonke ngexesha elinye. Imithambo kufuneka kwenziwe ngokukhawuleza kangangoko kunokwenzeka, ngaxeshanye synchronously ngezandla zozibini.
2. isikhundla Initial - zivaliwe iminwe, ezintendeni ezivulekileyo. Ukugoba e phalanxes, umnwe ngamnye ethubeni - aguqe kwisalathiso ukuya Ucikicane umnwe, unbend umva. Ukulungiselela lo msebenzi ukuba neminwe ezandleni imithambo rhoqo kubalulekile ukuze kufikelelwe definition ukuphunyezwa. Kulo mzekelo, umnwe ngamnye unako ukusebenza ngokwahlukileyo brush ngelixa amanye iminwe hayi ukuba "ukutsala."
3. isikhundla Initial - iminwe esigotyiweyo phalanxes ezi closed - iincam azotywe elingasentshonalanga. umnwe nganye yimani, bagobe ngabanye. Kuyimfuneko ukuphumeza ukucacisa zonke iintshukumo.
4. Qala indawo: iminwe zigobile kwi phalanges kwaye zivaliwe - iincam azotywe elingasentshonalanga. Bend kwaye kahle iminwe ngezibini zokwalatha, neminwe engenagama encinane kunye avareji.

Ukuhanjiswa umnwe nganye nganye

Ngokubanzi, bonke ukuzilolonga apha kweminwe, ukuba iibhrashi zibhekiswa kuyo. Eyona ngxaki inkulu ukukwazi ukuhamba ngaphandle ngomnwe encinane, lo msesane - yinto enzima kakhulu. Yintoni ukusebenza kweminwe, ukuba iibhrashi olusebenzayo sokuhlola iingongoma data na? Bona ngezantsi:

1. Qala isikhundla: ugcine izandla zakho nkqo ngokukhululekileyo. Thina phambili omnye-by-omnye iminwe nkqo ezintendeni.
2. Ngoncedo kwalo msebenzi luphuhliso neqela iminwe esiphakathi ring. Kubaluleke kakhulu, njengoko eli qela eyiyeyona icotha kakhulu kwezinye izihlunu esandleni. Lo msebenzi wenziwa esandleni ngamnye kuthi. isikhundla Initial - ukugcina ngesandla simahla, yaye phakathi kunye umsesane iminwe benze setyhula isindululo kakuhle njenge "ibhayisekile" - indlela efanayo xa ihamba torsion babe nemilenze. Ekuhambeni kwe iminwe kufuneka ukusebenzisa ukwenza losiba kunye ebalwa. Oku kungabangela ukuqaleka, kunzima - kubonakale imvakalelo undichukela kabi ngasemva ngesandla. Ukunciphisa kubo, ungakwazi khulula ngesandla ukuba ndibambelela kuwe, iwotshi kwaye kancinci ukuhambisa umphantsi nomphezulu kwemisipha isikhumba iminwe wenyuka waya egxalabeni umva.

Ukucuthwa neminwe nezandla

Kwiseshoni yoqeqesho nganye kubalulekile ukufunda ukukhulula izihlunu. Ungakwenza oku rhoqo njengoko kuyimfuneko. Ukususela oko uya kuzuza kuphela. Ungasebenzisa ezi ndlela zilandelayo:

1. "Shake". Masithi isandla - oku isifo wokwenene. Zivuthulule izandla ukuze iminwe kunye izandla "alenga limply."
2. "Soaping". Hlikihla ngokuqinileyo kwamanye iingalo ngamnye ezifana shampooed okanye ukunyhibhela nabo ngento, ambathe yokukhwabusha izandla omnye komnye ngeenxa zonke. Kulo mzekelo, kuba nzima ukwenza, ukunyenyiswa mnandi ngakumbi emva umgudu.
3. Iminwe abut into eqinileyo kwaye betha izihlandlo eziliqela ngesandla, ukuba ufuna ukhulule kubo kwelinye icala. Eyona nto ibalulekileyo ukuba ungayibaxi, kungenjalo awukwazi olule nemisipha.

Ukomeleza ezandla kunye namalungu

Okuhlangabezana umthambo zilandelayo kweminwe, ukuba zobuciko. uqeqesho amandla Kudla kuyimfuneko kubantu abaninzi. Xa ngesa- kunye isandla kufuneka ibe namandla. AmaGrike amandulo ehlawula eninzi ingqalelo njengoko isixhobo kuloo minyaka kwakungenakwenzeka ukuba isicelo, kunye ngesandla buthathaka. Edume Bryus Li uyintshatsheli kwi amandla izandla kunene - wazithoba izandla zakhe uqeqesho "hellish", kangangokuba baba anamandla kakhulu.

Indlela yokuqala, ziyakwazi ukuchongeka leyo - eli-Push-ups ngamanqindi. Emva koko angaqala ukwenza push-ups eminweni yakhe, ukongeza cofa olwandisa. Le ndlela elula ezikhoyo ephelisa wena intlungu iminwe kunye nezandla kwiintsuku nje ezimbalwa. Kakade ke, kungenzeka ukuba uyaqala izandla ziya buhlungu nangakumbi. kuphela iya kuba intlungu ezikumila ezahlukeneyo, edibene wakhululwa lactic acid kunye nokukhula kwezihlunu. Igqitha ngokupheleleyo iveki ukusebenzisa rhoqo.

olwandisa carpal

Kukho iindidi ezahlukeneyo - imithombo namakhonkco irabha. Irabha ngamandla okubuyela kwimo kwaye angazikrazuli ngokuhamba kwexesha. Noko ke, kunokuba buthathaka.

Pushups ngeenzwane

Kunye eqhelekileyo push-ups bangaqheliswa kwi iminwe uguqulelo nobunzima kakhulu, yeyokuba isebenza kakhulu kuba iminwe kunye nomzimba. Ukuze wenze oku kufuneka ukuba abeke iinyawo zakhe phezu esitulweni, woliphalaza kumgangatho ofanayo.

Carpal lempukane ukusebenzisa isixhobo

Oku olukhohlisayo 'isixhobo "imisebenzi emangalisayo. Yena wavela kutshanje athotyiweyo, kunye kwabonakala kuphumelela ukuze bakhululeke yayo yonke nokusetyenziswa. Le ndawo kunye pulley ngokwaneleyo enzima, iyalahlwa ngaphakathi. Le vidiyo unwound jerk elibukhali ngoncedo ntambo, ngoko kuyimfuneko ukuba ukujikeleza yayo inertial ngaphakathi kurhulumente, ezama okukhawulezisa nokulondoloza ngayo.

A imizuzu embalwa lo msebenzi, ukuba lingaba ngentlonelo amanqaku izo- kwezihlunu, inyuke iye negxalaba. Akaphindi ukuqeqesha iminwe yakho, yeyokuba isebenza kakhulu zengalo kunye esihlahleni. isixhobo Zintle okuthintela kwetonela syndrome.

Umunwe Fitness and Greg Irwin

Nanku lo mntu owasungula ukomelela umnwe. Greg imithambo kuba iminwe lwaba art. Udlala "izimvo" ezithile kuphela ngeminwe yakho zezandla ezimbini. Waba inkqubo eyenzelwe ngokukodwa guitarists erekhodiweyo uqeqesho iividiyo, wakhulula le ncwadi. Konke oku kwakhona elungileyo kuphuhliso ngeminwe.

njalo

Ukushwankathela konke oku kungasentla, siphawula kwakhona ukuba uphuhliso lwezakhono into nganye - a njalo. Amanzi ayawadla amatye. Ukuba oku kuthathwa ngokuba "injongo" yayo, yena usoloko ufumana kwakhe. Ngokufanayo, uqeqesho uya kuba qiniseka ukuba usondele ziziphumo ezisemagqabini, kodwa kuphela xa uyenza rhoqo. Thatha ikhefu, kufuneka uphumle, kodwa akukho tyala musa ukunikezela, abuye amandla ixesha ngalinye ukwenzela ukuba kufikelelwe ezinqwenelekayo, uhlale wenze omnye, nkqu inyathelo encinane.

Kids imithambo

Uphuhliso komntwana ukuya kwiminyaka 5 izandla kunceda exonxiweyo ngodongwe okanye udongwe, ukuchola kaMoses, iqhina wokubopha, umdlalo ibhola. Ngelo xesha kunye nabafundi ngenxa yokuba umthwalo onzima phezu kwezandla xa ubhala ufuna ukwenza umthambo ezikhethekileyo ngeminwe.

1. "Track". Beka nasesithupheni isandla yokuqala isikhonkwane nasesithupheni phantsi kwesandla yesibini ukufumana amanyathelo-2. Ke zonke iincam iminwe bakhe bayibeka khosi phezu kwezinye, ngaloo ndlela simulating ukuhamba nganye.
2. "Cock". Palm ivalelwe nqaba. Cinezela entendeni yakhe yasekhohlo kwi ngasemva ekunene. Kulo isandla kufuneka yokulungisa ukuze ukulingisa ikama yalila.
3. "Elephant". index engenagama kunye k kunye enkulu - imilenze elephant. Tsala ngomnwe njengoko buti. Nceda uqaphele ukuba indlovu kufuneka uhambe kancinci, ukunyathela khosi emlenzeni ngamnye.
4. "Centipede". Beka iminwe yakho esesiphelweni itafile. Bahlule ngokubenza kumngcipheko yesibini kwetafile.
5. "Intlama." Izandla zilinganisa wokuxova. Lo msebenzi iphuhlisa ibrashi entle.
6. "Isibane." basiqinise ngenqindi tight. Ukuqondisa yesundu iminwe ukuhamba ngaphandle, decompress ngazo ezo.

Ukuze wenze le mithambo yabantwana enomdla okanye izandi funny ahambe amabali.