Ukuzivocavoca ekunciphiseni ukukhululeka nokukhathala kwezandla kuyadingeka emva kokuthayipha eside, ukubhala, ukugqoka izinsimbi. Okokuqala, senza ukusikwa kwesandla esincane. Ukwenza lokhu, thatha ukhilimu uphinde usihlile eminyakeni encane encane uklebhule ukhilimu eminwe nasesandleni sakho. Sifinyelela iminwe yethu ndawonye, futhi ngakolunye uhlangothi siqala ukugoqa ngomunwe iminwe yokuqala ecindezelekile, bese siqondisa kude nathi isithupha. Khona-ke sifaka isibhakela esiqwini bese siwaphumula kancane kancane, ngenkathi sizama, ukusakaza iminwe kude komunye nomunye. Hlaziya izandla zakho futhi uphinde ufake ebhasini, uphinde usebenzise izikhathi ezingu-5. Khipha kancane ngomunwe ngamunye, phumula, bese ujikeleza ngokuzenzekelayo ngokumelene newashi nakwesokunxele.
Ukuzivocavoca ukukhulula ukukhathala kwezandla:
- Sibeka izandla zethu ndawonye futhi siphoqa iminwe ngababili.
- Iminwe eqinisiwe yawela ngale ndlela elandelayo, izibhamu zazikhomba phansi, kanti iminwe ikhomba. Bhonsa phansi iminwe yakho ngamandla, ama-wrists akho kufanele akhothame phezulu.
- Ngokucophelela sifake izandla ngesandla, bese sisakaza ngokuqinile. Iminwe yesandla esifanayo iqhafaza ngesinye isithupha.
- Izindwangu zifakwe etafuleni, sihlehlisa ngokukhululekile izintende zezandla zethu, sichaza imibuthano ngezinsipho ezithambile.
- Uma usebenze isikhathi eside emshinini wokuthunga, ekhompyutheni, babhala, hhayi izandla kuphela ezikhathele, isandla sonke sikhathele, ngisho namahlombe. Yingakho ngezikhathi ezithile udinga ukuphumula okungenani imizuzwana embalwa - uqondise umhlane wakho namahlombe, zama ukudonsa amahlombe amahlombe ngangokunokwenzeka, uphendule ikhanda lakho emuva.
Izivivinyo ezilandelayo zizosiza futhi:
- Ngenkathi udonsa ikhanda lakho, ngesikhathi esifanayo uphakamise amahlombe akho, kancane kancane.
- Ngezandla zakho, yenza imivimbo embalwa phambili phambili, bese uhamba ngezindlela ezahlukene bese uguqula.
- Vula ikhanda lakho kancane ngezindlela ezihlukile.
Ukuzivocavoca kokwelapha iminwe:
- Cindezela iminwe yakho entendeni yesandla sakho, bese uyiqondisa.
- Sibeka iminwe yethu, bese sibeka iminwe yethu ndawonye.
- Esigwini sesandla sakho, bhonsa isithupha sakho, kufanele kube ngqo.
- Sifake isithupha esiqongweni sesandla sethu, sibuyisele emuva, kodwa ukuze isithupha sigxile kumunwe wenkomba.
- Sithuthukisa isithupha esihlahleni bese sithinta umunwe omncane.
Kumele kuqashelwe ukuthi ukuzivocavoca nokugcoba kweminwe ngayinye kuthinta umsebenzi wezitho ezibalulekile: ukusikhipha komunwe kumnandi kuthinta isibindi; umunwe wenkomba - emsebenzini wesisu; isithupha - kwandisa umsebenzi osebenzayo wobuchopho; umunwe ophakathi - emathunjini; umunwe omncane - ukhulula ukukhathala nokukhathazeka kwengqondo, kuthuthukisa umsebenzi wenhliziyo.
Iminwe yemisa ngokucindezela ukunyakaza kumele iqale kusukela emanzini eminwe kuya emaphethweni ayo, okungukuthi, ekugcineni. Sifinyelela iminwe yezandla zombili ngokuhlukile ngokulandelana okulandelayo, kuqala uhlangothi olungaphambili, ngemuva kwalokho, nangemaceleni ekugcineni.
Ukuzivocavoca kwesandla:
- Isigqoko siboshiwe ukuze sikwazi ukuthinta ingxube yesandla sakho sesandla sakho. Lungisa isandla sakho. Manje sithuthela ibhulashi ngakwesinye isici, sizama ukugoba isihenqo ngangokunokwenzeka ku-forearm.
Ukuvuselela ukuvocavoca kwezandla zakho:
- Zama ukwenza imishini yokuzivocavoca engaqondakali okungenani imizuzu embalwa, futhi ungayenza noma nini nanoma kuphi, bese izandla zakho zizobukeka zentsha futhi zizohlala ziguquguquka isikhathi eside.
- Ukuzivocavoca okudingekayo impilo kanye nobuhle bezandla zakho
- Dlulisela phambili isandla, uphazamise ngamandla bese uxhuma iminwe.
- Siphakamisa iminwe ngendlela elandelayo, ngeminwe emibili, sithinta ngomunye ngomunye ngakolunye uhlangothi, zama ukuhlukana phakathi komunye nomunye ngangokunokwenzeka. Sishintsha izandla, futhi siphindaphinda ukuzivocavoca, bese siphumuza iminwe bese sina izandla.
- Esandleni sithatha ibhola le-rubber, siyifinyelela kakhulu ibhola ngamaphuzu we-index kanye nezithupha ngezandla esisodwa, ngakwesinye isandla. Ibhola kufanele iphoqelelwe ngamandla ahlukene. Uma kungekho ibhola, lo mkhuba uwenza lokhu - cabanga ukuthi ufaka ibhola ngeminwe yakho, futhi uyamelana nayo.
Ukuzivocavoca kwe-Gymnastics for flexibility:
- Esikhathini esiphezulu sendawo sibeka izandla zethu, siqala ukwandisa iminwe. Siqala ukuvelela ngomunwe omncane, bese kulandelana ngokulandelana. Khona-ke, nge-index yakho umunwe, uphendukele ukudonsa iminwe ngakolunye uhlangothi, ukushintsha izandla, nokwenza okufanayo. Bese sibambisana ngeminwe emibili bese siyibamba ngezindlela ezahlukene.
- Sixhuma izintende, iminwe igoba ngaphandle ngangokunokwenzeka, uwahambise, faka, phumula. Phinda izikhathi eziningana.
- Amandla athamela phambili futhi aqhube izikhathi ezingu-10 kuqala, ngokumelene nalo. Siphendulela izandla zethu, ukuze izintende "zibuke phansi," sisebenzelana iminwe yethu. Khona-ke kancane kancane, ngokunyakaza okuyisindilinga, shintsha izandla zethu, ukuze izintende "zibuke," kanyekanye zivula iminwe. Phinda umsebenti ngokulandelana okulandelanayo.
Ukuzivocavoca okuhle kakhulu kweminwe yethu ukuthunga, ukudlala upiyano, ukuthayipha, kodwa kubalulekile ukuthi ungadluli. Namuhla ngokuvamile abantu bahlala isikhathi eside ekhompyutheni, futhi lesi sifo kubizwa ngokuthi - i-carpal tunnel syndrome. Futhi abantu abasebenza nekhibhodi badinga ukuthatha ikhefu, balula iminwe yabo.
Nge-arthritis, ukuxoshwa kweminwe ngokuvamile kuyancipha. Ukunconywa okulandelayo kunconywa, uma kungekho izinhlungu ezinkulu, futhi isimo asiyindzima kakhulu. Kuyasiza kakhulu ukwenza uma izandla zakho zifudumele emanzini afudumele.
Amandla athamela phambili futhi aqhube izikhathi ezingu-10 kuqala, ngokumelene nalo. Siphendulela izandla zethu, ukuze izintende "zibuke phansi," sisebenzelana iminwe yethu. Khona-ke kancane kancane, ngokunyakaza okuyisindilinga, shintsha izandla zethu, ukuze izintende "zibuke," kanyekanye zivula iminwe. Phinda umsebenti ngokulandelana okulandelanayo. Kodwa lapha kubalulekile ukukhumbula ukuthi lezi zivivinyo kufanele zenziwe ngokucophelela, ungalethi amalunga ekukhuni, futhi ungawavumeli ukuba abe nzima kakhulu. Ukuqinisa iminwe yakho, vala izintambo zakho nganoma iyiphi into.
Siphatha izandla emva kokuzivocavoca kanye nokuzivocavoca
Ukuzivocavoca kwezandla kudinga ukunakekelwa okufanele esikhumbeni sezintende zezandla. Ngemuva kokuzivocavoca noma usebenzise izandla zami ngamanzi apholile, sebenzisa ukusikhipha massage okulula okuncelisayo bese uphonsa esikhumbeni.
Unganaki ukuvivinya umzimba, futhi uzogwema izinkinga ngamalunga naminwe.