Zochita Zolimbitsa Maso

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Wowonjezera Wrist ndi Dumbbell

Ngati mukuyang'ana kuti mupitirize kulimbikitsa kapena kulimbikitsa mphamvu zanu, chitsogozo ichi ndi sitepe chingathandize kukuphunzitsani zozoloŵezi zosavuta kuti muzichita panyumba. Amafuna kokha kulemera ndi tebulo kuti mupumule. Ngati mulibe dumbbell, mungathe kugwiritsa ntchito supu kapena botolo la madzi. Zochita izi zikhoza kuchitidwa ndi magulu otsutsa.

Amuna anu ndi ophatikizana kwambiri ndi mafupa ambiri, zomatira pamtima, ndi misempha yomwe imadutsa kudera lawo. Minofu yomwe imasuntha zida zanu ndi zowonongeka zimachokera kumalo omwe ali pamwambapa ndi kumbuyo kwanu ndi zala zanu.

Ngati mwapweteka kwambiri ndipo mukufunika mankhwala othandizira kuti mubwerere kuntchito yanu yam'mbuyomu, ndiye wodwalayo wanu angapange zochitika zolimbitsa manja pofuna kukuthandizani kuti mubwezereni manja ndi manja.

Kuvulala kwamba komwe kungakufunseni kuchita masewera olimbikitsa manja kumaphatikizapo, koma sizingatheke ku:

• Matenda a Carpal
• Kutha
• Kutaya kwa ma Colles
• Smith wasweka
• Humerus anagwa
• Pambuyo pa phewa, utawu, kapena opaleshoni yamanja
• Pambuyo pa stroke

Ngati ndinu wothamanga amene amachita nawo maseŵera omwe amafuna kuponyera kapena kupitilira pamutu monga mpira, tennis, kapena volleyball, ndiye kuti mungafune kuphatikiza zochita zolimbikitsira dzanja lanu pulogalamu yanu yochiza chovulaza. Mankhwangwa amphamvu ndi oyeneranso kukwaniritsa galimoto yabwino.

Musanayambe pulogalamuyi kapena yina iliyonse, muyenera kukaonana ndi dokotala kuti muonetsetse kuti ndibwino kuti mupitirize. Poyamba machitidwe olimbitsa manja, khalani pa mpando ndi kupuma kwanu pa tebulo. Tambani dzanja lanu ndi kuika pamphepete mwa tebulo.

Gwiritsani chingwe chokhala ndi mapaundi awiri m'manja mwanu ndi chikhato chanu choyang'ana pansi, ndipo pang'onopang'ono kwezani dzanja lanu kumbuyo kwa dzanja lanu kupita kumadenga. Chovala chanu chiyenera kukhala pa tebulo.

Mukangowonjezera dzanja lanu, gwiritsani ntchito mapeto a mphindi zingapo, ndipo pang'onopang'ono pansi. Bweretsani izi kuyendetsanso maulendo 10-15, ndipo pangani seti 2-3.

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Kuwonekera Kwamphamvu Kwakunja

Pambuyo popanga mkono wowonjezereka, pitirizani kusunga chingwe chanu patebulo, ndipo mutembenuzire dzanja lanu kuti chikondwerero chanu chikuyang'ane padenga.

Pamene mukusunga chingwe chanu kutsogolo pa tebulo, sungani dzanja lanu kuti dzanja lanu liziyenda padenga. Mukamaliza kugwiritsa ntchito dzanja lanu, sungani malowa kwa masekondi 2-3. Kenaka, pang'onopang'ono mmunsi mutembenuke kumalo oyambira.

Bwerezerani zojambula zowamba pamanja kwa magawo 2-3 a kubwereza 10-15. Kenaka pitani ku ntchito yotsatira.

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Kukonzekera kwa Wrist ndi Dumbbell

Kukonzekera kwa manja kumatanthawuza kulowera kwakutembenuza dzanja lanu kuti chikhatho chanu chikhale chokwanira. Minofu yaikulu yomwe imathandizira kutembenuza dzanja lanu ndizopangira minofu pamtundu wanu wam'mwamba ndi minofu yaing'ono.

Kuti muchite masewerowa, khalani pa mpando ndi kupuma kwanu patsogolo pa tebulo. Onetsetsani kuti dzanja lanu ndi dzanja lanu lili pamwamba pa tebulo.

Gwirani chingwe chaching'ono cha mapaundi 1-3 m'dzanja lanu ndi mapeto amodzi m'manja mwanu, monga kugwira nyundo. Gwiritsani dzanja lanu ndi dzanja lanu pang'onopang'ono kuti chikondwerero chanu chikwaniritsidwe. Gwirani malo otsiriza kwa masekondi angapo, ndiye pang'onopang'ono mutembenuze dzanja lanu mmbuyo kotero bumbbell ili yolunjika kachiwiri.

Mukhoza kulola dzanja lanu ndi dzanja lanu kuti liziyendayenda pang'onopang'ono kotero kuti chikondwa chanu chikuyang'ana pansi (malo otchedwa pronation). Gwiritsani ntchito malowa kwachiwiri kapena ziwiri, ndipo pang'onopang'ono mutembenuzire dzanja lanu mobwerezabwereza kuti kulemera kukulowerere padenga.

Bwerezani ntchitoyi kuti mubwereze mobwerezabwereza 10-15. Masewera awiri kapena atatu a masewerowa akhoza kuchitika kangapo mlungu uliwonse. Ntchito yophunzitsira ndiyomwe ikuphatikizidwa ndi katchulidwe ka katchulidwe kafotokozedwe mu sitepe yotsatira.

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Mawu a Wrist ndi Dumbbell

Kutanthauzira mau a manja kumatanthauza malo omwe dzanja lanu likuyang'ana pansi ngati kuti mukutsanulira mtsuko wa madzi.

Pofuna kulimbikitsa otchulira manja anu, khalani pa mpando ndi chingwe chanu chogwiritsidwa ntchito patebulo ndi dzanja lanu ndi dzanja lanu. Gwiritsani mapeto a pumbulu ya 1-3 pounds ndi kulemetsa kumaloza kumalo.

Pindulani pang'onopang'ono dzanja lanu kuti dzanja lanu ndi kanjedza zikuyang'ane pansi. Gwiritsani ntchito malowa kwa mphindi zingapo, ndipo pang'onopang'ono mutembenuze dzanja lanu kumalo oyamba ndi kulemera kwake komwe kumaloza kumalo otsetsereka.

Pemphani pang'ono kuti dzanja lanu lilowe mu supatso ndi dzanja lanu. Mutundu wanu ukangoyang'ana mmwamba, gwiritsani mapeto a masekondi pang'ono, ndipo pang'onopang'ono mubweretse dzanja lanu kumalo oyambira.

Pezani ma seti 2-3 a katatu 10-15 a katchulidwe ka dzanja. Ntchito yowatchula ikhoza kuphatikizidwa pamodzi ndi ntchito yopereka masewera.

Pambuyo pa kuvulala kwa dzanja lanu, golidi, kapena mapewa mungapindule ndi mankhwala opatsirana ntchito kuti muthe kuyenda bwino ndi mphamvu ya mkono wanu. Ntchito zolimbitsa thupi zingakhale mbali ya pulojekiti yakuthupi.

Ngati ndiwe wothamanga amene amaponya kapena kuthamanga, wodwalayo angakuthandizeninso kukhazikitsa pulogalamu yowonjezera kuti muteteze kuvulaza pamene mukuchita nawo masewera anu.

Yambani ndi dokotala wanu kapena wodwalayo musanayambe pulogalamuyi yowonjezera mphamvu kuti muonetsetse kuti izi ziri bwino kuti muchite.