Ana cigaba da haɓaka haɗin hannu don daga baya, lokacin da wasan kwaikwayo ke zuwa sabon mataki na ƙwarewa kuma wuyan hannu baya tsayayya da nauyin nauyi. Ko kuma lokacin da mutum yana so ya koyi yadda za a tsaya a hannunsa, ya yi tsutsa tare da zane a hannunsa. Idan ba ku horar da hannayenku ba, wadannan abubuwa zasu kare har zuwa tasowa a cikin kasusuwanku. Mun dauki gajeren aikin motsa jiki don ɗaga hannunka a gida tare da matsala daban-daban. Bari mu fara da sauki ...
A cikin shakka akwai kwalabe! Muna motsa hannayenmu tare da ma'anar ingantaccen abu
Hanyar mafi sauki, mafi arha kuma mafi mahimmanci don bunkasa haɗin katakon hannu don yin aikin tare da kwalabe na ruwa lita-lita.
Don yin wannan, ɗauki kwalban a cikin tsakiyar kuma fara lanƙwasawa-cire gurasar. Yi sau 20 kuma je zuwa ƙungiyar motsi ciki da waje sau 15. Bayan daya juyi, girgiza goge kuma sake maimaita wannan aikin sau biyu.
Litattafan Litrovye da ke dacewa da aikin motsa jiki, don bugun ƙirjin hannuwan hannu. Ɗauki cibiyar kuma kawai rike kwalabe na ruwa a wuri mai layi don 'yan mintoci kaɗan. Kada ku jawo ƙuƙwalwa ko tsutsa, ku rarraba kaya daidai tare da haɗin hannu. A ƙarshen lokaci, canza riko ko motsa cibiyar tsakiya - wannan zai kara aiki kuma zai bada matsakaicin nauyin da nauyi na 1 kg.
Kullon motsa jiki daga haɗin ƙasa
Za mu yi aiki tare da girmamawa ga tura-ups, wannan kawai don kunna ba buƙatar biceps ba, amma gogewa. Don yin wannan, ɗauki zane na mashaya ko kafar da kafafu tare da basin a kan gado mai matasai, da kuma dabino a ƙasa. Yanzu muna ƙoƙari ya tsage baya daga dabino daga ƙasa don hannun ya huta a kan yatsunsu. Muna gudanar da sau 10-15.
A cikin yanayin "lath" da tashin hankali a kan gidajen ya kara saboda karfin jiki. Ga matakin farko, wasan kwaikwayon wani fasali mai haske tare da sanyawa jikin a kan shimfidar sarari zai yi.
Yadda za a yi famfo hannu tare da mahaukaci
Mafarki shine wani abu mai ban mamaki da aka yi da karfi na roba tare da juriya daban-daban. A matsakaici, yarinyar tana suturta da nau'in kilogiram 25, don haka, dole ne a zaba macijin tare da alamar. Ka'idar aiki tana da sauƙin sauƙi: ka ɗauki layin roba a hannun hannunka kuma, tare da iyakar ƙoƙari, juya zobe a cikin wani elongated oval.
Kowane hannu yana aiki a kan sau 15, sa'annan ya yi hutu na minti daya kuma sake maimaita saurin sau 2-3.
Yadda za a buge hannayen ku da powerball?
Powerball (Powerball) ko na'urar hygroscopic kawai na horar da wuyan hannu - abu ne mai ban mamaki wanda yayi kullun wuyan hannu da tsokoki a cikin kwanaki 3-4 na horo. Kuna buƙatar cire fuska don fara gyro kuma shiga cikin bugawa kwallon. Yunkurin farko shine yawancin rashin nasara, amma a karo na uku zaka tabbatar da hakan.
Bayan minti daya sai gyroscope zai gaggauta sauri zuwa irin wannan gudun da zai zama da wuya a riƙe da ball a hannunka, kuma tsokoki na hannu da hannu zai zama kamar an zuba tare da gubar.
Lvl Up: yadda za a wanke hannunka tare da dumbbells
Lokacin da masu rarraba gyroscopic ba su ba da sakamakon ba, lokaci ya yi da za a dauki manyan bindigogi - dumbbells. Ayyukan na sake maimaita su kamar na kwalabe na ruwa. Bambanci a cikin nauyi shi ne dumbbell. An bada shawarar daga kilogiram 2, bayan sati daya ƙara girman kaya ta 0.5 kg.
Kuskuren iri na farawa: yadda za a kauce wa raunin da ya faru
Abun hulɗa yana da damuwa da dadewa, saboda haka an bada shawarar sosai don biyan ka'idojin horo don wuyan hannu.
- Koyaushe hannayen hannu da yatsunsu, yin aikin dumi don mintuna 5.
- Ɗauki nauyin abin da yake da wuya a yi wasan kwaikwayon na karshe sau 7-5 a daya sake zagayowar.
- Tsayawa yin motsawa a farkon alamar zafi.
- Na farko, banda takalmanka tare da takalma mai laushi.
- Bari mu huta hannu a kowane rana na mako daya na azuzuwan.
- Kare ka wuyan hannu daga raunin jiki: bumps, cuts.
Idan an yarda da kuskure kuma hannayensu suna da kyau yadda ba za a iya ba, ba za mu iya ba da damar magance matsaloli irin wannan ba. Yanke karar ruwa kuma dan kadan ya motsa don a iya gudanar da hannu ba fiye da 5 seconds ba. Sa'an nan kuma saka tablespoon na chamomile kuma tsoma a cikin decoction na wuyan hannu. Irin wannan wanka da kyau ya taimakawa kumburi.
Shin irin wannan nau'in mustard plasters. Daga cikin waɗannan, zaka iya yin dogon mask ko kawai sanya shi a hannunka, amma yana da m.
Idan halayen haɗari suna da karfi sosai, tabbatar da shawage shafin da ya faru kuma ya nuna kanka ga likitan traumatologist. Sau da yawa, raunin ƙwayoyin metacarpal da kasusukan carpal suna karba don shimfidawa, an cire shareccen jaka a lokacin da ake magance rikice-rikice a cikin makamai.
Kuma a karshe: yayin horo na tsayawa akan hannayensu da abubuwan acrobatic tare da girmamawa a hannu, nemi taimako daga aboki. Zai taimake ka ka tsara nauyin jiki da kuma matsayi na damuwa a kan gidajen. Idan ba a shirye ka ba, ka tambayi su sake mayar da ku zuwa matsayi na al'ada.