I-Gymnastics yokunciphisa ukuxhatshazwa kunye nokukhathala kwezandla kuyimfuneko emva kokuthayibha ixesha elide, ukubhala, ukugqoka iimpahla. Okokuqala, senza i-massage yesandla esincinci. Ukuze wenze oku, thabatha ukhilimu uze uyibhinqe ezincinane iintshukumo ezincinci ukurhawula ukhilimu kwiminwe nangesandla sesandla sakho. Sifinya iminwe yethu kunye, kwaye ngesinye isandla siqala ukuthoba ngomnwe iminwe yokuqala exinyiweyo, kwaye emva koko sisondele kwicala. Emva koko siyifake ibhayise kwisibindi size siphume kancane, ngelixa sizama, ukusasaza iminwe kude. Zolula izandla uze uphinde uzifake kwinqindi, phinda usebenzise amaxesha amahlanu. Gxininisa ngomnwe ngamnye ngabanye, uziphumule, uze ujikeleze ngokukhawuleza ngokukhawuleza kwexesha kunye nekhefu.
Ukuzivocavoca ukunciphisa ukukhathala kwezandla:
- Sibeka izandla kunye kwaye sitshintshe iminwe ngobabini.
- Iminwe edityanisiweyo yawela ngale ndlela ilandelayo, izibonda zazikhomba, kwaye iminwe ibonisa. Ngokukhawuleza ugobe iminwe yakho, izibilini zakho kufuneka zigobe phezulu.
- Ngokukhawuleza sifaka izandla ngesandla, kwaye sisasaza ngokukhawuleza. Iminwe yesandla esinye isacinezela ngesinye isondo.
- Iingqungquthela zifakwe kwitafile, sizibeka ngokukhululekile iintendelezo zezandla zethu, sichaza izijikelezo ngeentsimbi eziluhlaza.
- Ukuba usebenze ixesha elide kumatshini wokuthunga, kwikhompyutheni, babhala, ke kungekhona nje izandla ezithatyelweyo, isandla sonke sikhathele, kunye namagxa. Yingakho ngexesha elide kufuneka ukhululeke okungenani imizuzwana embalwa - lungisa umqolo wakho kunye namahlombe, zama ukutsala amacala emagxeni ngokusemandleni akho, ukubuyisela intloko yakho.
Ezi zinto zilandelayo ziya kuba luncedo:
- Ngexa udibanisa intloko yakho, ngokukhawuleza uphakamise amahlombe akho, ngokukhawuleza.
- Ngezandla zakho, yenza imivimbo embalwa kuqala, ngoko kwiindlela ezahlukeneyo uze ujikeleze.
- Khangela intloko yakho ngokukhawuleza kwiindlela ezahlukeneyo.
Izenzo zokwelapha zeminwe:
- Cindezela iminwe yakho entendeni yesandla sakho, uze uyilungise.
- Sifaka iminwe yethu, ke sibeke iminwe yethu ndawonye.
- Kwintendelezo yesandla sakho, bhinqa isithupha sakho, kufanele kube ngqo.
- Sifake isithupha kwisandla sesandla sethu, sibuyisele kwakhona, kodwa ukuze isalathisi sihambelane nomnwe wenkomfa.
- Sihambisa isithupha kwisandla kwaye sithinte ngomunwe omncinci.
Kufuneka kuqatshelwe ukuba ukuzilolonga nokuxilwa kweminwe ethile kuthintela umsebenzi wezitho ezibalulekileyo: ukuxilwa komnxeba kuphazamisa isibindi; isalathisi somnwe - emsebenzini wesisu; isithupha - sandisa umsebenzi osebenzayo wengqondo; Umnwe ophakathi-emathunjini; umnwe omncinci - ukhulula ukukhathala nokukhathazeka kwengqondo, kuphucula umsebenzi wentliziyo.
Iminwe yokunyusela ngokunyusa ukunyakaza kufuneka iqale ukusuka kwisiseko somnwe kumanqwanqwa ayo, oko kukuthi, kwinqonga. Sinobunzima beminwe yezandla zombini ngokulandelelana ngokulandelelana okulandelayo, kuqala kwicala langaphambili, emva koko, nangasemva ekupheleni.
Ukuzilolonga kwesandla:
- Isalathisi sinxibile ukwenzela ukuba sikwazi ukuchukumisa i-forearm ngesandla sakho. Cwangcisa isandla sakho. Ngoku sihambisa i-brush kwindlela eyahlukileyo, sizama ukugoba isiko ngokubanzi kunokwenzeka kwi-forearm.
Ukuvuselela i-gymnastics ezandleni zakho:
- Zama ukwenza i-gymnastics engaxakekanga ubuncinci kwiminithi embalwa, kwaye unokwenza naliphi na ixesha naphi na, kwaye ke izandla zakho ziya kuba nembonakalo yolutsha kwaye ziya kuhlala ziguquguquka ixesha elide.
- Ukuzibonakalisa eziyimfuneko kwimpilo nobuhle bezandla zakho
- Khangela phambili isandla, unyuke ngamandla kwaye udibanise iminwe.
- Siphakamisa iminwe ngale ndlela ilandelayo, ngeminwe emibili, sishukunyelana ngomnye ngakwesinye icala, zama ukutyhukana phakathi komnye kunokwenzeka. Sitshintsha izandla, kwaye siphinda ukuphinda sisebenzise, size sikhulule iminwe size sidibanise izandla.
- Ngesandleni sithatha ibhola ye-rubber, siyifaka ngamandla ibhola kunye neengcebiso zesalathisi kunye nezithupha ngezandla enye, ngoko ke ngesinye isandla. Ibhola kufuneka icinezelwe ngamandla ahlukeneyo. Ukuba akukho bhola, lo msebenzi uyenza oku - cinga ukuba uyifake ibhola ngeminwe yakho, kwaye uyamelana nayo.
Gymnastics curative for flexibility:
- Kwiindawo eziphathekayo sifaka izandla zethu, siqala ukwandisa iminwe. Siqala ukubonakaliswa ngomnwe omncinci, ngoko kulandelelwano oluchanekileyo. Emva koko, ngesalathisi sakho somnwe, sitshintshana ukudonsa iminwe ngakolunye uhlangothi, ukutshintsha izandla, nokwenza okufanayo. Emva koko sibambisana neminwe emibini kwaye siyibhenca ngendlela eyahlukileyo.
- Sidibanisa iintende, iminwe igoba ngaphandle, kunqumla, ukucima, ukuphumla. Phinda amaxesha amaninzi.
- Izandla zolule phambili kwaye zixubushe ngamaxesha angama-10 kuqala, ngokuchasene. Siphendulela izandla zethu, ukuze iintendelezo "zijonge", sisebenzisa iminwe yethu. Emva koko, ngokunyakaza kwesetyhula, phendulela izandla zethu, ukuze iintendelezo "zibuke," zivule iminwe. Phinda usebenze ngokulandelelana.
Ukuzivocavoca ngokugqithiseleyo kweminwe yethu yokuthunga, ukudlala ipiyano, ukuthayipha, kodwa kubalulekile ukuba ungayidluli. Namhlanje abantu bahlala ixesha elide kwikompyutha, kwaye esi sifo sibizwa ngokuba yi-carpal tunnel syndrome. Kwaye abantu abasebenza nebhodibhodi kufuneka bathathe ikhefu, balula iminwe yabo.
Nge-arthritis, ukutshatyalaliswa kweminwe ngokuqhelekileyo kunciphisa. Ezi ndlela zilandelayo zicetyiswa, ukuba akukho zintlungu ezinzima, kwaye imeko ayinzima kakhulu. Kukunceda ngakumbi ukuba uyenze ukuba izandla zakho zifudumele emanzini afudumeleyo.
Izandla zolule phambili kwaye zixubushe ngamaxesha angama-10 kuqala, ngokuchasene. Siphendulela izandla zethu, ukuze iintendelezo "zijonge", sisebenzisa iminwe yethu. Emva koko, ngokunyakaza kwesetyhula, phendulela izandla zethu, ukuze iintendelezo "zibuke," zivule iminwe. Phinda usebenze ngokulandelelana. Kodwa ke kubalulekile ukuba ukhumbule ukuba ezi zifundo zifanele zenziwe ngokucophelela, ungazihlanganisi nokuqina, kwaye ungazivumeli ukuba zinde. Ukomeleza iminwe yakho, qhawula iibhere zakho nayiphi na into.
Sinyamekela izandla emva kokuzivocavoca kunye ne-gymnastics
I-Gymnastics yezandla idinga ingqalelo ngenxa yesikhumba seentende. Emva kwe-gymnastics okanye usebenzise izandla zam ngamanzi apholileyo, sebenzisa i-massage elula yokunciphisa ukhilimu onomsoco kwaye uyicuce elukhumbeni.
Ungayihoyi i-gymnastics, kwaye uya kuphephelela iingxaki ngamalungu kunye neminwe.