Warkewa motsa jiki: darussan ga yatsunsu, to goge

Our hannuwa suna aiki kowace rana. Amma mu biya sosai kadan da hankali ga bayyana da jijiyoyin, da kuma fata kiwon lafiya zuwa gare su. Ya zo a mayar da mu a gabar m tashin hankali a cikin hannãyenku, a crunch na gidajen abinci, kazalika da tabarbarewar bayyanar. Wadannan al'amurran da suka shafi za ta taimaka a warware darussan ga yatsunsu, to goge (physiotherapy).

Wannan shawarar da ya haifar da matsaloli, mãdalla da rigakafin cututtuka na gidajen abinci da kuma jijiyoyin, da kuma yara su ne a inji ga ci gaban lafiya motor basira, jawabin, ƙwaƙwalwar ajiya da kuma hankali. A fi a cikin wadannan lokuta amfani da darussan domin hannuwansu da yatsunsu: bugun jini, traumatic kwakwalwa rauni.

Yanayi na musamman don su yi suna ba da ake bukata. Darussan don ƙarfafa hannuwana da yatsunsu yi, za ka iya ko da yana zaune a tebur. Domin ya kara da tasiri, bi sauki sharudda:

• duk da gidaje yi a wannan taki a hannayensa biyu;
• yi darussan tsare da kuma a kai a kai.
• yi a lokacin da rana 'yan maimaitawar daga cikin hadaddun.
• ba rike da numfashina, numfasawa da yardar kaina.
• Mayar da hankali a kan kowane motsa jiki, ba za a shagala.

Tibet sufaye kowace safiya ta fara da cewa yin darussan ga hannuwansu da yatsunsu. Su gane su banmamaki Hanyar mayar da kwarara daga makamashi ne ma salihai tushe ne na rike da zama dole lamarinsa. A manyan yawan Kwayoyin a kan dabino reflex ne kimiyya tabbatarwa da wannan al'amari.

Kau da gajiya

Wadannan darussan ga yatsunsu, to goge shawarwari ne ga mutane da suke aiki na dogon lokaci domin kwamfuta keyboard ko da hannu cika da yawa daga takardunku. Better yet kullum zuwa kowane mutum a gudanar da wadannan ayyukan na ajiye fata matasa, kazalika da kula da hadin gwiwa kiwon lafiya. La'akari da darussan domin yatsunsu, to goge:

1. Ilimin motsa jiki ta fara da cewa da farko hannu matsa a wani dunkulallen hannu. Kamar yadda irin wannan, suna bukatar su mirgine da kowane gefe 10 sau.
2. Rike da karfi dunkulallen hannu, tsaya a wannan matsayi na 'yan seconds. Shakata damtsenka. A wannan adadin maimaitawar.
3. Tashin hankali kara da buroshi, sa'an nan ta kanta. Shin wannan da kowane hannu ta 5 sau.
4. Matsi da dunkulallen hannu clenched da unclenched yatsunsu daya bayan daya, duk sauran da aka gyarawa.
5. Brush sa a kan wani m surface. Alternately dauke kowane yatsa, da kuma sauran ba su shan.

Wadannan haske darussan ga yatsunsu, to goge ne m rigakafin cututtuka na gidajen abinci, ta haka ne taimaka gajiya.

Darussan ga tendons

Yi kamar haka:

1. Fara matsayi: yatsunsu suna rufe, dabino bude. Divorce a hannu ( "rastopyrivat") a lokaci guda kai tsaye da kuma yatsunsu a rufe suke. Muna bukatar mu yi ta maimaitawar 10.
2. Fara matsayi: yatsunsu suna rufe, dabino bude. Taps baya yatsunsu a tarnaƙi, suka fara da kadan yatsa ga index. Gabã ɗaya, ganging up a daya motsi. All kana bukatar ka 10 maimaitawar.
3. Fara matsayi: yatsunsu suna rufe, dabino bude. Rufe da kuma kisan aure yatsunsu 2 - tsakiyar da kuma zobe, da index daidai tam zuwa tsakiyar, yayin da zobe ga kadan yatsa. Ya kamata a 10 maimaitawar.

Tsawo kuma lankwashewa na yatsunsu a cikin phalanges

Darussan ake yi kamar haka:

1. Harufan matsayin - lankwasa yatsunsu da phalanxes ne rufaffiyar - tukwici an kõma zuwa da tushe. Bend kuma daidaita yatsunsu duk a lokaci guda. Motsa jiki ya kamata a yi da sauri, a lokaci guda kuma synchronously a kan hannayensa biyu.
2. Harufan matsayin - an rufe yatsunsu, dabino bude. Lankwasawa a phalanxes, kowane yatsa a nuna - lanƙwasa na manuniya ga kadan yatsa, unbend baya. Domin wannan darasi ga yatsunsu a hannun na yau da kullum motsa jiki ne dole a cimma aiwatar definition. A wannan yanayin, kowane yatsa ne iya aiki dabam daga goga yayin da sauran yatsunsu ba ga wani "ja."
3. Harufan matsayin - lankwasa yatsunsu da phalanxes ne rufaffiyar - tukwici an kõma zuwa ga filaye. Kowane yatsa daidaita kuma tanƙwara akayi daban-daban. Wajibi ne a cimma tsabta daga dukkan ƙungiyoyi.
4. Fara matsayi: yatsun sun himmantu a phalanges da ake rufe - tukwici an kõma zuwa ga filaye. Bend kuma daidaita da yatsunsu a cikin nau'i-nau'i mara Suna demonstrative, kadan yatsunsu tare da talakawan.

The motsi na kowane yatsa akayi daban-daban

A general, duk da darussan nan ga yatsunsu, to goge an fuskantar da shi. Babban matsalar shi ne ikon motsa baya kadan yatsa, da zobe - mafi wuya. Abin da darussan domin yatsunsu, to goge ne tasiri don gwajin data maki? Dubi kasa:

1. Fara matsayi: ci gaba da hannuwanku tsaye kyauta. Mun sa a gaba daya-da-daya yatsun perpendicular dabino.
2. Da taimakon wannan darasi ne da ci gaban wani gungu na tsakiya da kuma zobe yatsunsu. Yana da muhimmanci sosai, kamar yadda wannan gungu ne slowest na sauran tsokoki na hannu. Wannan darasi an yi a kan kowane hannu bi da bi. Harufan matsayin - ajiye wani free hannunka, da kuma tsakiyar da kuma zobe yatsunsu yi da m madauwari motsi kamar "keke" - wannan hanyar a torsion pedals da kafafu. A cikin shakka daga cikin yatsunsu bukatar motsa jiki yi kewaye iri na agogo da kuma counterclockwise. Yana iya sa rashin jin daɗi, shi ne wuya - na iya bayyana m ji da motsin rai a baya na hannunka. Don rage su, za ka iya yantar da hannunka zuwa runguma da wuyan hannu da kuma dan kadan matsawa da babba yadudduka na tsokoki da kuma fata na yatsunsu har zuwa baya gefe.

Shakatawa na yatsunsu da hannuwanku

Ga kowane horo yana da muhimmanci ga koyon shakata da tsokoki. Kana iya yin wannan sau da yawa kamar dole. Daga wannan za ka kawai amfana. Za ka iya amfani da wadannan hanyoyin:

1. "Shake". Tunanin cewa hannunka - wannan shi ne wani real masifar. Girgiza hannun haka cewa yatsunsu da hannayensu "dangling limply."
2. "Soaping". Rub da tabbaci da juna makamai kamar shampooed ko shafa su da wani abu, tam clasping daya hannun wani zagaye. A wannan yanayin, da wuya shi ne yin, da mafi m shakatawa wadannan da kokarin.
3. Yatsunsu kafa uku a cikin wani abu m da kuma buga sau da yawa da hannu, idan kana so ka kwance su a gaban shugabanci. Abu mafi muhimmanci shi ne ba su overdo da shi, in ba haka ba za ka iya kawai budewa da jijiyoyin sun hadu.

Ƙarfafa wuyan hannaye da kuma gidajen abinci

Dace da wadannan darussan ga yatsunsu, to goge. Tsayin horo ne sau da yawa zama dole ga mutane da yawa. A hannu da dantse, kuma hannunka ya kamata mutum ya zama mai karfi. A zamanin d Helenawa cewa biya mai yawa da hankali a matsayin makami na wadanda shekaru ba shi yiwuwa a yi amfani, da rauni hannunka. A almara Bryus Li ne zakara a kan ƙarfi daga cikin hannãyenku da forearms - sai ya ƙasƙantar da hannunsa "na gidan wuta" horo, don haka abin da suka kasance a cikin iko sosai.

Na farko hanya, wanda za a iya gano - wannan turo-rubucen da su fists. Sa'an nan za ka iya fara yi da tura-rubucen a kan yatsunsu, a Bugu da kari ga latsa yalwatãwa. Wannan sauki hanyoyin samuwa da za su iya taimaka ku daga zafi a cikin yatsunsu da hannayensu a cikin 'yan kwanaki. Hakika, da yiwuwar cewa a karon farko kana da hannãyensu su ji masa rauni har ma fiye da. Kawai shi zai zama mai zafi na wani daban-daban yanayi, da alaka da saki lactic acid da tsoka girma. A gaba daya ya wuce ta mako na yau da kullum workouts.

carpal yalwatãwa

Akwai daban-daban - da marẽmari da kuma roba zobba. Rubber rasa elasticity kuma yaga a kan lokaci. Duk da haka, su ne wajen rauni.

Pushups a kan yatsun kafa

Tare da al'ada da tura-rubucen za a iya aikata a kan yatsunsu a mafi nagartaccen version, shi ne matukar tasiri ga yatsunsu da jiki. Don haka kana bukatar ka sa ƙafafunsa a kan kujera, matse fita a wannan kasa.

Carpal gyroscopic motsa jiki kayan aiki

Wannan tricky "na'urar" ayyuka Abin mamaki. Ya kwanan nan ya bayyana a ranar sale, tare da tabbatar da tasiri ga duk ta sauƙi na amfani. Wannan shi ne wani yanki da isasshe nauyi kura, zubar ciki. Wannan video yana unwound kaifi jerk da taimakon yadin da aka saka, to, shi ne zama dole don jin ta inertial juyawa ciki da Sphere, kokarin bugun up da kuma kula da shi.

A 'yan mintuna na wannan aikin yana iya zama unaccustomed to score tsoka biceps, hannu da dantse da kafada. Ya ba ku koyar da yatsunsu, yana da matukar tasiri ga hannu da dantse, kuma wuyan hannu. Excellent ga kayan aiki da rigakafin rami ciwo.

Yatsa Fitness kuma Greg Irwin

Wannan shi ne mutumin da ya ƙirƙira fitness yatsa. Greg motsa jiki ga yatsunsu juya a cikin art. Ya taka wasu "views" kawai tare da yatsunsu na hannu biyu. Ya ɓullo da wani tsarin musamman domin jita da kuma rubuce horo videos, ya fito da littafin. Duk wannan shi ne ma mai kyau ga ci gaban da yatsunsu.

tsari

Taƙaita dukan sama, mun lura sake cewa ci gaban da kowane fasaha abu - wani tsari. Ruwa sa tafi dutse. Idan wannan ne a matsayin ta "makasudin", ta ko da yaushe samun ta. Hakazalika, da horo za ku zama tabbata don zuƙowa a ga wani kyakkyawan sakamakon, amma kawai idan ka yi shi a kai a kai. Dauki karya, da sauran, amma a wani hali ba ba up, ya dawo tare da sabunta kuzari kowane lokaci don cimma da ake so, ko da yaushe yin wani, ko da wani karamin mataki.

Kids gymnastics

A ci gaba da yaro har zuwa shekaru 5 na hannuwa taimaka wanda ya canja daga lãka ko lãka, daukana up cikin mosaic, kulli tying, a ball game. A lokaci guda tare da dalibai saboda nauyi load a hannuwan lokacin rubuta kana bukatar ka yi musamman darussan ga yatsunsu.

1. "Track". Wajen da babban yatsa na farko hannu a babban yatsan ƙusa saukar na biyu hannu don samun 2 matakai. Sa'an nan dukan tukwici na yatsunsu sa alternately a kan juna, ta haka ne simulating tafiya.
2. "Cock". Palm kulle a cikin castle. Latsa bar kututturen a baya na dama. A wannan hannunka kana bukatar ka daidaita ta yadda za a yi koyi da wani zakara tsefe.
3. "Elephant". Mara index da kuma pinky da kuma babban - giwa kafafu. Ja da yatsa a matsayin gangar jikin. Lura cewa giwa dole tafi sannu a hankali, da fatar alternately a kan kowane kafa.
4. "Santifidi". Saka yatsunsu a gefen teburin. Cika, su juya su zuwa biyu gefen teburin.
5. "Kullu." Hands canzawa kneading. Wannan darasi tasowa lafiya goga.
6. "Tocila." Dunkulallen hannu m matsi. Daidaita da dabino da yatsun motsa baya, decompress su da kuma matsi.

Domin yin wadannan darussan yara ban sha'awa aiki ko funny sauti bi labaru.