Hanyoyi 11 domin karfafa gwiwar wuyan ka

Wadatacce

• Me yasa yake taimakawa
• Abin yi
• 1. Yanayin motsi
• 2. Rage-miƙewa
• 3. Addu’ar shimfidawa
• 4. Sallah shimfidawa da tsatsa
• 5. squeearfin matse ƙwallan ƙarfi
• 6. Rubarfin roba
• 7. Gwanin wuyan hannu
• 8. Motsa jiki mai juriya 1
• 9. Motsa jiki mai juriya 2
• 10. Hannun hannu
• 11. Riko ƙarfafawa
• Tukwici
• Takeaway
• Yi

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Mikewa da motsa jiki da tsokoki a kusa da wuyan hannu zai sa wuyan hannu ya zama mai sauƙi da ƙarfi, kuma zai taimake ka ka guji maimaita motsi da raunin damuwa.

Idan kayi rauni, waɗannan shimfidawa da motsa jiki na iya taimaka maka dawo da motsi na wuyan hannu.

Me yasa yake taimakawa

Dukkanin mikewa da motsa jiki yana kara samarda ruwa na synovial, wanda ke sanya man goshin wuyan hannu kuma zai taimakawa aikin su.

Abin yi

Bonesasusuwa na wuyanka suna haɗa hannunka da gabanka. Movementsarfin wuyan hannu yana sarrafawa ta tsokoki na hannu. Don ƙarfafa wuyan hannu, za ku yi aiki da rukuni na tsokoki 18 a cikin gabanku, kowane ɗayan yana da takamaiman ayyuka.

Za mu fara tare da wasu sauƙi masu sauƙi, waɗanda za a iya yi a ko'ina, ba tare da ƙarin kayan aiki ba. Sannan zamuyi bayanin wasu motsa jiki na asali wadanda suka kasance daga sauki zuwa mafi wahala.

1. Yanayin motsi

Wannan dumi ne don mikewa ko hutun hutu idan kuna yin maimaita motsi da hannuwanku.

1. Zauna cikin nutsuwa ka sunkuyar da hannunka a gwiwar hannu, ka aza hannunka na sama akan ƙafarka ko tebur, ko ka riƙe shi da ɗayan hannunka.
2. Yi dunƙule, sa'annan ka murɗa hannunka a wuyan hannu har zuwa inda zaka iya sannan kuma ƙasa har iyawar da zaka iya.
3. Ci gaba da tafiyar da santsi da ci gaba, matsar da wuyan hannunka sau 10 baya da gaba. Matsar da wuyan hannu kawai, ba hannunka ba.
4. Tare da hannunka a wuri guda, matsar da wuyan hannu zuwa hagu gwargwadon yadda za ka iya sannan zuwa dama har zuwa inda kake iya jin dadi. Sake, matsar da wuyan hannu, ba hannunka ba.
5. Tsayar da motsi lami kuma ci gaba, maimaita shi sau 10.
6. Maimaita da sauran hannunka.

Lura cewa zaka iya yin wannan riƙe hannunka a cikin iska, ba tare da tallafi a ƙarƙashin hannunka ba.

2. Rage-miƙewa

Wannan shimfiɗa ne mai sauƙi don sassauta yatsunku da hannayenku kafin fara motsa jiki. Hakanan hutu ne mai kyau don shakata da wuyan hannu da hannayenka idan kana yin maimaita motsin hannu.

1. Zauna cikin nutsuwa ka tanƙwara hannunka a gwiwar hannu a kusurwar dama.
2. Sanya dunkulallen hannu, sannan a hankali buɗe shi yana yaɗawa tare da miƙe yatsunku baya.
3. Maimaita 'yan sau.
4. Maimaita da sauran hannunka.

3. Addu’ar shimfidawa

1. Tsaya tare da gwiwar hannu biyu da kuma tafin hannu tare, yatsun hannu suna nuna sama a matakin da ke ƙasa da ƙashin ƙashinku.
2. Rage hannayenku zuwa kugu, ku riƙe hannayenku a matse tare da kusa da cikinku.
3. Lokacin da ka ji an miƙa matsakaiciya a ƙasan gabban gabanka, riƙe saitin na dakika 30.
4. Maimaita sau 2 zuwa 4.

Za ku ji daɗa wannan ƙarin idan kun iya riƙe yatsunku wuri ɗaya. Yatsunku na iya fara tanƙwara yayin da kuke motsa hannuwanku ƙasa.

4. Sallah shimfidawa da tsatsa

1. Tsaya tare da gwiwar hannu biyu da tafin hannu gaba ɗaya a wuri ɗaya hannu wuri ɗaya kamar miƙa na 3.
2. Yada yatsunku da manyan yatsu kamar yadda zaku iya. Sannan matsar da tafin hannayenku waje biyu kuma tare, kiyaye yatsunku da manyan yatsun hannun ku. Maimaita 'yan sau yayin rana.

Nemo bambance-bambance a kan wannan shimfiɗa da ƙarin shimfidawa a nan.

5. squeearfin matse ƙwallan ƙarfi

Kuna iya yin wannan motsa jikin da kowane irin ƙwallo, kusan girman ƙwallon tanis. Ko zaku iya amfani da putty na motsa jiki, wanda yazo da taushi, matsakaici, da ƙarfi.

Siyayya don wasan motsa jiki akan layi.

Hakanan zaka iya amfani da tawul ɗin da aka nade ko noodle na wanka don matsi.

1. Zauna cikin kwanciyar hankali ka ɗauki ƙwallo ko kuma putty a hannunka, ka nade yatsun ka da babban yatsan ka.
2. Matsi kamar yadda zaka iya.
3. Riƙe matsi na dakika 3 zuwa 5.
4. Shakata kamun naka a hankali.
5. Maimaita sau 5 zuwa 10.

6. Rubarfin roba

Wannan aikin yana da sauki, amma yana aiki da ƙananan ƙwayoyin hannu. Shima wanda zaka iya yi a zaune a tebur ko kuma ko'ina.

1. Auki zaren roba na yau da kullun, sa'annan ka shimfiɗa shi a saman saman yatsunku da babban yatsa.
2. Sannu a hankali ka buɗe hannunka don miƙawa a kan robar, sannan ka rufe hannunka a hankali. Ci gaba da sarrafa motsi.
3. Maimaita sau 5 zuwa 10.

7. Gwanin wuyan hannu

Za'a iya yin wannan aikin ƙarfafa tare da dunƙule-ƙullen dunƙule ko tare da nauyin 1 zuwa 5 na fam. Kuna iya yin hannu biyu a lokaci guda ko hannu ɗaya a lokaci guda. Ya dogara da ƙarfin ku. Hakanan zaka iya amfani da ƙaramar abinci ko kwalban ruwa azaman nauyi.

1. Zauna cikin kwanciyar hankali tare da hannunka a kan gwiwoyinka. Riƙe nauyi tare da tafin hannu a fuskantar ƙasa kuma wuyan hannu ya rataye a gwiwa.
2. Matsar da hannunka sama-dai-dai sannan ka sauka zuwa yadda ya yiwu a sannu a hankali.
3. Yi saiti na 10, sannan maimaita.
4. Maimaita motsa jiki, amma tare da tafin hannu a sama.
5. Da zarar za ku iya yin saiti 2 ko 3 a sauƙaƙe, kuna so ku ƙara nauyin da kuke amfani da shi.

Hakanan zaka iya yin curls na wuyan hannu tare da hannunka a cikin iska.

8. Motsa jiki mai juriya 1

Bandungiyoyin gwagwarmaya suna da sauƙi da kayan motsa jiki masu amfani. Sun zo da karfi daban-daban. Idan kana murmurewa daga rauni, fara da bandin juriya na haske. Amma idan kuna horo don wasanni, zaɓi ƙungiya mai nauyi.

Wannan yana aiki da sassauƙan wuyan hannayenka da abubuwan haɓakawa.

1. Zama a sanyaye, ka kwantar da hannunka akan tebur tare da tafin hannunka yana fuskantar ƙasa da hannunka rataye a gefen tebur.
2. Sanya ƙarshen ƙarshen ƙarfin ƙarfin a ƙarƙashin ƙafarka don riƙe shi ƙasa, kuma riƙe ɗayan ƙarshen a hannunka. Wataƙila kun nade shi a hannu don ƙirƙirar tashin hankali.
3. Ja da baya kan juriya, mika wuyan ka har zuwa inda zaka iya. Ci gaba da motsi santsi da sarrafawa.
4. Sannu a hankali dawo ƙasa zuwa wurin farawa.
5. Maimaita sau 10.
6. Maimaita da sauran hannunka.

Yi motsa jiki iri ɗaya, amma fara da tafin hannunka sama.

9. Motsa jiki mai juriya 2

1. Zauna cikin nutsuwa tare da hannunka kusa da jikinka, lanƙwasa a kusurwar dama.
2. Riƙe ƙugiya tare da hannu biyu, tafin ƙasa.
3. Sannu a hankali juya jujjuyawan hannayenka domin tafin hannunka ya fuskance, kana miqe da bandin.
4. Rike hannunka da gwiwar hannu a wuri.
5. Maimaita 'yan sau.

10. Hannun hannu

1. Tsaya kusa da bango, tare da hannunka madaidaici, tafin hannunka a bango, kuma yatsunsu suna nuna sama.
2. Tsayawa dabino a bango, yi tafiya a wuyan wuyanka har zuwa bangon har iyawarku.
3. Sannan juya hannayenka domin yatsun ka suna nuna kasa. Tare da tafin hannunka a bango, yi tafiya a wuyan hannunka sama har iyawarka.

11. Riko ƙarfafawa

Akwai nau'ikan nau'ikan ƙarfin ƙarfafa ƙarfi da yawa na hannu. Manufar asali ita ce amfani da kayan aiki wanda ke haifar da juriya mai auna don ku matsi akan.

Masu kamewa suna zuwa cikin rikice-rikice iri-iri. Kuna iya farawa tare da wanda kawai ɗan wahalar rufewa ne. Lokacin da hakan ya zama da sauƙi, ƙara tashin hankali. Grippers suna daga haske zuwa waɗanda ke buƙatar fam na 365 na matsi don rufewa.

Siyayya don grippers na hannu da masu motsa jiki akan layi.

1. Zama a sanyaye tare da lankwasa hannunka a kusurwar dama, tafin hannu yana fuskantar, rike da dammar a hannu daya.
2. Matsi a hankali, kuma saki.
3. Maimaita sau 8 zuwa 10.
4. Hannun ka kawai ya kamata ya motsa, ba hannu ba.
5. Canja hannu kuma maimaita.
6. Lokacin da zaka iya yin saiti 2 zuwa 4 cikin nutsuwa, gwada gripper tare da ƙarin tashin hankali.

Tukwici

Buga a madannin kwamfuta ko ƙaramin na’ura na iya ƙarfafa wuyan hannu da hannayenku. Idan kun ji tashin hankali a cikin hannayenku, wuyan hannu, ko hannayenku, bincika filin aikin ku don ganin idan za ku iya sanya shi mafi sauƙi.

Yi la'akari da maɓallin wuyan hannu don kiyaye wuyan hannu a cikin tsaka tsaki. Tabbatar da cewa an shirya kujerun ku, tebur, da kwamfutarku da kyau don kiyaye kyakkyawan matsayi da rage ƙarfin hannu da hannu.

Yi hutu na yau da kullun don shimfiɗa. Yi ƙoƙarin tausa da hannuwa, wuyan hannayenku, da yatsunku don saki tashin hankali.

Takeaway

Warfin wuyan hannu da ƙarfi suna da mahimmanci ga ayyukan yau da kullun. Ko kuna tuƙa mota, kuna tafe da gidan wasan golf ko rake, ɗaga nauyi, bugawa, dafa abinci, ko yin wani abu da hannuwanku, wuyan hannayenku ya shiga.

Kamar kowane aikin motsa jiki, dumi kafin ka fara.

Idan kuna farawa tare da aikin motsa jiki, gwada ƙwanƙwasa haske, motsa jiki ba tare da nauyi ba, da motsa jiki tare da makunnin motsa jiki na haske. Idan kuna horo don ɗaukar nauyi ko kowane irin wasanni, yi amfani da nauyi da makada masu dacewa da ƙarfin ku.

Duba tare da likitanka idan kuna da ciwon wuyan hannu. Dogaro da dalilin, za su iya tura ka don magani ko don ƙwarewar lafiyar jiki.

Yi

• Sa miƙewa wani ɓangare na aikinku na yau da kullun.
• Yi atisayen karfafawa sau uku a mako.
• Yourauki lokaci tare da kowane motsi.
• Gwada daidai tsari da tsayayyun motsi.
• Yawancin shimfidawa ana iya yin su ba tare da kayan aiki ba, zaune a tebur ko kan kujera.