Njira 11 Zokulimbikitsira Manja Anu

Zamkati

• Chifukwa chake zimathandiza
• Zoyenera kuchita
• 1. Zosiyanasiyana zoyenda
• 2. Kutsegula-kumasuka
• 3. Pemphero
• 4. Pemphero limatambasulidwa ndi nsanja
• 5. Mpira Finyani zolimbitsa
• 6. Olimbitsa band
• 7. Zomangira zamanja
• 8. Kukaniza gulu lochita masewera olimbitsa thupi 1
• 9. Kukaniza band band 2
• 10. Kuyenda padzanja
• 11. Kulimbitsa mwamphamvu
• Malangizo
• Kutenga
• Chitani

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kutambasula ndi kulimbitsa minofu mozungulira mikono yanu kumapangitsa kuti maloko anu azikhala olimba komanso olimba, komanso kukuthandizani kuti musavutike poyenda komanso kuvulala pamavuto.

Ngati mwakhala mukuvulala, izi ndizolimbitsa thupi zitha kukuthandizani kuti muyambenso kuyenda.

Chifukwa chake zimathandiza

Kutambasula komanso kuchita masewera olimbitsa thupi kumawonjezera kupanga kwa synovial fluid, yomwe imathandizira mafuta olumikizira dzanja lanu ndikuthandizira kukonza magwiridwe ake.

Zoyenera kuchita

Mafupa anu amanja amalumikiza dzanja lanu kunkhono kwanu. Kusuntha kwa dzanja kumayang'aniridwa ndi minofu yakutsogolo. Kulimbitsa manja anu, mugwiritsa ntchito gulu la minofu 18 m'manja mwanu, iliyonse yomwe ili ndi ntchito zake.

Tiyamba ndi zosavuta, zomwe zingachitike kulikonse, popanda zida zowonjezera. Kenako tidzafotokoza zina mwazinthu zolimbitsa thupi zomwe zimakhala zosavuta komanso zovuta.

1. Zosiyanasiyana zoyenda

Uku ndikutentha kotambasula kapena kupumula ngati mukuchita mobwerezabwereza ndi manja anu.

1. Khalani momasuka ndipo pindani mkono wanu m'zigongono, ndikupumitsa mkono wanu wapamwamba pamwendo kapena patebulo lanu, kapena gwirani ndi dzanja lanu.
2. Pangani chibakera, kenako sinthani dzanja lanu mpaka padzanja mpaka momwe mungathere kenako pansi mpaka momwe mungathere.
3. Sungani mayendedwe osalala komanso opitilira muyenda, dzanja lanu maulendo 10 mmbuyo ndi mtsogolo. Sungani dzanja, osati mkono wanu.
4. Dzanja lanu lili pamalo omwewo, sungani dzanja lanu kumanzere momwe mungathere kenako kumanja momwe mungathere. Apanso, sungani dzanja, osati mkono wanu.
5. Sungani mayendedwe osalala ndikupitilira, kubwereza kawiri.
6. Bwerezani ndi dzanja lanu lina.

Dziwani kuti inunso mutha kuchita izi mutakweza dzanja lanu mlengalenga, popanda kuthandizira m'manja mwanu.

2. Kutsegula-kumasuka

Izi ndizosavuta kumasula zala zanu ndi manja anu musanayambe kuchita masewera olimbitsa thupi. Ndikupumulanso bwino kumasula manja ndi manja anu ngati mukuyenda mobwerezabwereza.

1. Khalani momasuka ndipo pindani mkono wanu pamphepete mozungulira.
2. Pangani chibakera, kenako pang'onopang'ono tsegulani ndikutambasula zala zanu.
3. Bwerezani kangapo.
4. Bwerezani ndi dzanja lanu lina.

3. Pemphero

1. Imani ndi zigongono zanu zowongoka ndi mitengo ya kanjedza pamodzi, nsonga zoloza kuloza pamlingo womwe uli pansi pa chibwano chanu.
2. Tsitsirani manja anu m'chiuno, kuti manja anu akhale olumikizidwa komanso pafupi ndi mimba yanu.
3. Mukamva kutambasula pang'ono kumunsi kwa mikono yanu, khalani ndi mwayi kwa masekondi 30.
4. Bwerezani 2 mpaka 4 nthawi.

Mukumva kutambasula uku kwambiri ngati mutha kusunga zala zanu pamodzi. Zala zanu ziyamba kupindika mukamatsitsa manja anu.

4. Pemphero limatambasulidwa ndi nsanja

1. Imani ndi zigongono zanu zowongoka ndi mitengo ya kanjedza palimodzi pamalo palimodzi potambasula nambala 3.
2. Gawani zala zanu ndi zala zazikulu monga momwe mungathere. Kenako sinthanitsani manja anu komanso palimodzi, sungani zala zanu ndi zala zanu zazikulu. Bwerezani kangapo masana.

Pezani kusiyanasiyana kotambasuka uku ndi zina zowonjezera apa.

5. Mpira Finyani zolimbitsa

Mutha kuchita izi ndi mtundu uliwonse wa mpira, womwe ungafanane ndi mpira wa tenisi. Kapena mutha kugwiritsa ntchito zolimbitsa thupi putty, zomwe zimakhala zofewa, zapakatikati, komanso zolimba.

Gulani masewera olimbitsa thupi pa intaneti.

Muthanso kugwiritsa ntchito chopukutira chokulunga kapena thukuta pakufinya.

1. Khalani bwino ndikutenga mpira kapena putty mdzanja lanu, kukulunga zala zanu ndi chala chanu chachikulu mozungulira icho.
2. Finyani molimba momwe mungathere.
3. Gwirani cholizira kwa masekondi 3 mpaka 5.
4. Pumulani mwamphamvu pang'onopang'ono.
5. Bwerezani nthawi 5 mpaka 10.

6. Olimbitsa band

Ntchitoyi ndi yosavuta, koma imagwira ntchito zing'onozing'ono zamanja. Ndichimodzi chomwe mungachite mutakhala pa desiki kapena kwina kulikonse.

1. Tengani lamba wamba, ndipo mutambasulireni pamwamba pa zala zanu ndi chala chanu chachikulu.
2. Pepani dzanja lanu kuti mutambasuke kulumikizana ndi mphirawo, kenako ndikutseka pang'onopang'ono dzanja lanu. Sungani zoyendetsazo.
3. Bwerezani nthawi 5 mpaka 10.

7. Zomangira zamanja

Zochita zolimbikitsazi zitha kuchitika ndi nkhonya kapena zolemera mapaundi 1 mpaka 5. Mutha kuchita zonse ziwiri nthawi imodzi kapena mkono umodzi nthawi imodzi. Zimatengera nyonga yanu yakuthupi. Muthanso kugwiritsa ntchito chidebe chaching'ono kapena botolo lamadzi ngati cholemera.

1. Khalani momasuka mkono wanu ukupumula pa mawondo anu. Gwirani cholemera ndi manja anu akuyang'ana pansi ndipo dzanja lanu likulendewera pa bondo.
2. Kwezani dzanja lanu mmwamba momwe mungathere ndikutsikira momwe mungathere poyenda pang'onopang'ono ndikuwongolera.
3. Chitani seti ya 10, kenako kubwereza.
4. Bwerezani zochitikazo, koma ndi manja anu akuyang'ana mmwamba.
5. Mukatha kupanga maseti awiri kapena atatu mosavuta, mungafune kuwonjezera kulemera kwanu komwe mukugwiritsa ntchito.

Muthanso kupanga zokhotakhota ndi dzanja lanu mlengalenga.

8. Kukaniza gulu lochita masewera olimbitsa thupi 1

Magulu olimbana ndi zida zosavuta kugwiritsa ntchito zolimbitsa thupi. Amadza ndi mphamvu zosiyanasiyana. Ngati mukuchira kuvulala, yambani ndi gulu lowala pang'ono. Koma ngati mukuphunzitsa masewera ena, sankhani gulu lolemera kwambiri.

Izi zimagwiritsa ntchito ma flexor and extensors anu.

1. Khalani momasuka, ikani dzanja lanu patebulo dzanja lanu litayang'ana pansi ndipo dzanja lanu likulendewera pamphepete mwa tebulo.
2. Ikani kumapeto kwake kwa gulu lotsutsa pansi pa phazi lanu kuti likhale pansi, ndipo gwirani kumapeto ena m'manja mwanu. Muyenera kukulunga m'manja mwanu kuti mupange zovuta.
3. Kokani motsutsana ndi kukana, kutambasula dzanja lanu momwe mungathere. Sungani mayendedwe osalala ndikuwongoleredwa.
4. Pang'onopang'ono mubwerere kumalo oyambira.
5. Bwerezani nthawi 10.
6. Bwerezani ndi dzanja lanu lina.

Chitani zomwezo, koma yambani ndi manja anu akuyang'ana mmwamba.

9. Kukaniza band band 2

1. Khalani bwino pamiyendo yanu pafupi ndi thupi lanu, wopindidwa mozungulira.
2. Gwirani chomenyera ndi manja onse awiri, kanjedza pansi.
3. Pepani manja anu kuti manja anu ayang'ane, kutambasula gululo.
4. Sungani mikono yanu ndi zigongono m'malo mwake.
5. Bwerezani kangapo.

10. Kuyenda padzanja

1. Imani pafupi ndi khoma, manja anu atawongoka, manja anu akuyang'ana kukhoma, ndipo zala zanu zikuloza.
2. Kuyika manja anu kukhoma, yendani m'manja mwanu mpaka momwe mungathere.
3. Kenako tembenuzani manja anu kuti zala zanu zilozeredwe. Mutakweza manja anu kukhoma, yendetsani manja anu kumbuyo momwe mungathere.

11. Kulimbitsa mwamphamvu

Mitundu yambiri yamphamvu yolimbitsa dzanja ilipo. Lingaliro lofunikira ndikugwiritsa ntchito chida chomwe chimapangitsa kuti musakanidwe pang'ono.

Grippers amabwera mumakani osiyanasiyana. Mutha kuyamba ndi imodzi yomwe imangovuta kutseka. Izi zikakhala zosavuta, onjezerani zovuta. Ma grippers amachokera pakuwala mpaka pamafunika mapaundi 365 kuti atseke.

Gulani zida zogwiritsira ntchito pamanja komanso ochita masewera olimbitsa thupi pa intaneti.

1. Khalani momasuka ndi mkono wanu wopindidwa pangodya, dzanja likuyang'ana mkati, mutagwira chogwira dzanja limodzi.
2. Finyani pang'onopang'ono, ndikumasula.
3. Bwerezani nthawi 8 mpaka 10.
4. Dzanja lanu lokha liyenera kukhala likuyenda, osati mkono.
5. Sinthani manja ndikubwereza.
6. Mukakwanitsa kupanga maseti 2 mpaka 4, yesani kugwirana ndi mavuto ena.

Malangizo

Kulemba pa kiyibodi ya kompyutayi kapena chida chaching'ono kumatha kupanikiza m'manja ndi mikono yanu. Ngati mukumva kupsinjika m'manja, m'manja, kapena m'manja, yang'anani malo anu ogwirira ntchito kuti muwone ngati mungathe kukhala omasuka.

Ganizirani kupumula kwa kiyibodi kuti dzanja lanu lisalowerere. Onetsetsani kuti mpando wanu, desiki, ndi makompyuta anu adakonzedwa bwino kuti mukhale olimba komanso kuti muchepetse kukangana kwa manja.

Pumulani pafupipafupi kuti mutambasuke. Yesetsani kusisita bwino mikono yanu, maloko, ndi zala kuti muchepetse mavuto.

Kutenga

Manja olimba komanso osinthika ndiofunikira pazochitika za tsiku ndi tsiku. Kaya mukuyendetsa galimoto, kusambira gofu kapena masewera othamanga, kukweza zolemera, kutaipa, kuphika, kapena kuchita china chilichonse ndi manja anu, manja anu akuphatikizidwa.

Monga momwe zimakhalira ndi masewera olimbitsa thupi, konzekerani musanayambe.

Ngati mukungoyamba kumene kuchita masewera olimbitsa thupi, yesani kutambasula pang'ono, kuchita masewera olimbitsa thupi opanda zolemera, komanso zolimbitsa thupi ndi magulu opepuka olimbitsa thupi. Ngati mukuphunzitsa zolimbitsa thupi kapena masewera ena aliwonse, gwiritsani ntchito zolemera ndi magulu oyenera mphamvu yanu.

Funsani dokotala wanu ngati muli ndi ululu wamanja. Kutengera zomwe zikuyambitsa, atha kukutumizirani chithandizo chamankhwala kapena akatswiri.

Chitani

• Pangani gawo lanu latsiku ndi tsiku.
• Chitani zolimbitsa thupi katatu pamlungu.
• Tengani nthawi yanu pagulu lililonse.
• Yesani mawonekedwe olondola komanso mayendedwe okhazikika.
• Zambiri zitha kutheka popanda zida zilizonse, kukhala pa desiki kapena pakama.