Kugwira Ntchito Pamodzi Kuchita Zozizwitsa

1 -

Kugwira Ntchito Pamodzi Kuchita Zozizwitsa
Yambani kutsogoloza kumangogwira ntchito kumbali imodzi ndi phewa lanu ndi mkono wanu mutapuma. Brett Sears, PT, 2011

Zochita zolimbitsa thupi zamtundu uliwonse zingaperekedwe kwa inu ngati muli ndi vuto la mapewa lomwe limapangitsa kuti anthu azikhala osagwira ntchito paphewa ndi mkono wanu. Zochita zimenezi ndizochitidwa-zimagwiritsidwa ntchito ndi inu, pogwiritsa ntchito mphamvu zanu za minofu ndi mphamvu popanda thandizo linalake. Izi zimathandizira kuti thupi lonse likhale ndi mphamvu komanso mphamvu pambali panu.

Ngati muli ndi ululu wa mapewa , mungapindule ndi mankhwala opatsirana kuti muthe kuchepetsa zizindikiro zowawa ndikuwongolera mphamvu zanu ndi maulendo anu (ROM) kuti muthe kubwerera kuntchito yoyenera.

Wodwala wanu ayenera kugwira ntchito ndi inu kuti apange mayesero apadera ndikuthandizani kudziwa chifukwa cha ululu wanu. Kutayika kwa ROM kumbali yanu pamodzi ndikofala kwa anthu omwe ali ndi ululu. Komanso, mwinamwake mudachepetsa ROM wothandizira ngati mwachitidwa opaleshoni yapamwamba ngati chikhoto cha rotator kapena kukonza.

Wodwala wanu wathanzi angakuthandizeni kupititsa patsogolo pulogalamu yotetezeka komanso yogwira ntchito kuti muwathandize kubwezeretsa ROM yoyenera pamapewa anu. Chizoloŵezi cha kubwezeretsanso, ROM yopanda ululu pamapapo anu amayamba choyamba ndi ROM yopanda pake. Mapapu amphongo angagwiritsidwe ntchito kuti athandizirenso ROM. Mukangoyambiranso ROM, mungapite patsogolo kuti muchite masewera olimbitsa thupi a ROM, ndipo potsiriza ROM yogwira ntchito ikufanana ndi yomwe ili pulogalamuyi.

Zochita muzitsogoleredwe izi ndizinthu zikuthandizani kuti mubwezeretseni kayendetsedwe kake kakuyendetsa pamapewa anu. Muyenera kaye kaye ndi dokotala wanu kapena wodwalayo kuti muonetsetse kuti zochitikazo ndizobwino komanso zoyenera kuti muzichita. Ngati zina mwa izi zimapweteka, muyenera kusiya nthawi yomweyo ndikufunsana ndi dokotala wanu.

Kuyambira kumayambiriro a ROM akugwira ntchito, tiyeni tiyang'ane pachitetezo chogwira ntchito. Kunama mbali imodzi. Paphewa lomwe mukuchita likuyenera kukhala pamwamba. Sungani chigoba chanu molunjika ndipo chofupa chanu chikuloza ku denga.

2 -

Kuthamangitsidwa Pamodzi Kuchita Zochita Mwachinyengo
Lembani mbali imodzi ndipo pang'onopang'ono mutambasula dzanja lanu kumka ku denga. Brett Sears, 2011

Pamene mkono wanu uli wolunjika ndi kupuma pa mchiuno, pang'onopang'ono mutambasule dzanja lanu mmwamba ndi padenga. Onetsetsani kuti mutambasula dzanja lanu ndi thupi lanu, ndipo onetsetsani kuti thupi lanu likupitirizabe kutsogolo.

Sungani mapewa anu mokwanira kudzera mu ROM yopanda ululu, ndipo pang'onopang'ono mutchepetseni mkono wanu kumbuyo. Pezani zochitika 8 mpaka 12 za zochitikazi, kenako pitirizani kuchita zochitika zotsatirazi. Onetsetsani kuti muyimire ngati mukumva ululu wowonjezera paphewa kapena mkono wanu.

3 -

Kuchita Zopangira Zochita Zolimbitsa Thupi
Lembani mbali imodzi ndi ndodo yanu molunjika ndi dzanja lanu patsogolo panu, likufanana ndi pansi. Brett Sears, 2011

Paphewa lotsatira ntchito yochita masewero olimbitsa thupi imatchedwa kubwezeretsa. Yambani ntchitoyi mwa kunama pambali panu ndi mapewa kuti muzitsatiridwa pamwamba.

Sungani mzere wanu molunjika ndi kusinthasintha mapewa anu kuti dzanja lanu likhale patsogolo panu ndipo likufanana ndi pansi.

4 -

Kuphatikizika Kwambiri Kugonjetsa Zochita Zolimbitsa Thupi
Pang'onopang'ono kwezani mkono wanu wowongoka kumka ku denga. Brett Sears, PT, 2011

Pang'onopang'ono kwezani mkono wanu kuti dzanja lanu likuloza padenga. Gwiritsani ntchito malowa kwa masekondi awiri kapena awiri, ndipo pang'onopang'ono pitani ku malo oyamba. Pitilirani kupweteka kwa ROM.

Ntchitoyi iyenera kuchitidwa kwa kubwereza 8 mpaka 12. Ngati mukumva ululu uliwonse ndi zochitikazi, imani nthawi yomweyo ndipo funsani dokotala wanu kapena wodwalayo.

Pambuyo pochita masewerawa mwatha, mukhoza kupita ku zochitika zotsatirazi: kuzungulira kwina kwina.

5 -

Kuchita Zochita Zowonongeka Kwapafupi
Lembani mbali imodzi ndi chigoba chanu chogwedera ndikulowa mumbali yanu. Brett Sears, PT, 2011

Kugwira ntchito mozungulira kuzungulira kwina ndizochita masewera olimbitsa thupi kuti mugwiritse ntchito bwino mitsempha yanu ya rotator . Zochitazi ndizothandiza kwambiri pakapita opaleshoni ya ovota kapena pambuyo povulala pamutu. Zikhoza kuthandizira kulimbikitsa mphamvu ya rotator kapena kupangitsa kuti thupi likhale lopweteka kwambiri. Onetsetsani kuti mukalankhule ndi dokotala wanu komanso wodwalayo kuti muwonetsetse kuti ntchitoyi ndi yoyenera kwa inu.

Poyamba zochitikazi, bwerani pambali panu ndi mapewa kuti muziwagwiritsa ntchito pamwamba. Sungani goli lanu lolowera ku madigiri 90 ndipo mulowe kumbali yanu. Goli lanu liyenera kukhala kumbali yanu nthawi yonse. Dzanja lanu liyenera kupumula mosamala pamaso pa mphuno yanu.

6 -

Kusinthasintha Kwachangu Kwambiri
Pamene mukusunga goli lanu pambali panu, pang'onopang'ono mutembenuze phewa lanu ndi kubwezeretsa dzanja lanu kumwamba. Brett Sears, PT, 2011

Pang'ono pang'ono kwezani dzanja lanu mmwamba padenga. Goli lanu liyenera kukhala lopota ndipo liyenera kukhala mozungulira. Chotsatiracho chiyenera kukhala kuchokera pamapewa anu pamene chikuzungulira. Pamene mapewa anu amasinthasintha njira yonse, gwirani mapeto a masekondi awiri, kenako pang'onopang'ono mubwere ku malo oyambira.

Muyenera kupweteka maulendo asanu ndi awiri ndi asanu ndi awiri (12) pafupipafupi. Kenaka, pita kumapeto kwa acitve mapepala otsiriza.

7 -

Kuchita Zogwirizana Pamodzi Kuchita Zochita Zozungulira
Lembani kumbali imodzi ndi chigoba chanu cha pansi chinakweza madigiri 90. Brett Sears, 2011

Kuti muyambe kugwira ntchito mozungulira mkati, muyenera kumayankhula kumbali yanu, koma panthawiyi mapewa anu ayenera kugwiritsidwa ntchito pansi . Muyenera kuyendetsa mkono wanu patsogolo ndi inchi kapena awiri kuti musagone mwachindunji pa mkono wanu.

Sungani goli lanu likugunda madigiri 90, ndipo sungani chikwangwani chanu chikuyang'ana mmwamba.

8 -

Pakati Paziwalo Zochita Zopindulitsa
Pang'onopang'ono mutembenuze phewa lanu dzanja lanu lidzuka. Sungani goli lanu lokhazikika. Brett Sears, PT, 2011

Pamene kusunga goli lanu likugunda madigiri 90, pang'onopang'ono mutembenuzire mapewa anu kuti dzanja lanu lisunthire kumbali yanu. ROM iyenera kukhala yopweteka kwaulere. Dzanja lanu likatha pamphuno lanu, gwiritsani ntchito malowa kwa masekondi awiri, ndipo pang'onopang'ono mubwerere ku malo oyambira.

Bwezerani zochitika izi kwapadera 8 mpaka 12. Onetsetsani kuti palibe ululu umene umachitika chifukwa cha zochitikazi.

Zochita zinai mu ndondomeko iyi ndi sitepe zimayesetsedwera kuthandizira kusintha kayendetsedwe kake kakuzungulira paphewa. Pambuyo pochita maseŵerawa mosavuta, mungapite patsogolo kuti mupitirize kuchita masewera olimbitsa thupi pochita masewera olimbitsa thupi. Kugwiritsa ntchito makapu olimbitsa thupi a Rotator ndi kukana magulu ndi njira yabwino yowonjezera mapewa anu. Apanso, dokotala wanu kapena wodwalayo akhoza kukuthandizani kusankha njira yabwino kwambiri yopitira patsogolo pulogalamu yanu.

Kuyamba machitidwe oyendetsa mafilimu ndi njira yabwino yothandizira kuti thupi lanu liziyenda mozungulira kuzungulira kothamanga ndi mkono wanu. Ngati mwachitidwa opaleshoni yapamwamba kapena muli ndi vuto lopweteka, onani ndi PT yanu ndipo yambani kuyambitsanso machitidwe olimbitsa thupi.