Gymnastics don taimakawa wahala da gajiya daga hannayensu wajibi ne bayan rubutaccen rubutu, rubutu, saka nauyi. Na farko, muna yin karamin hannun hannu. Don yin wannan, ɗaukar kiriman kuma rubuto shi a ƙananan ƙananan ƙungiyoyi rub da cream a cikin yatsunsu da kuma a hannun dabino. Mun yi yatsun yatsunsu tare, kuma ta gefe guda muna fara farawa yatsun farko, sa'an nan a cikin shugabanci daga kanmu kan yatsa. Sa'an nan kuma mu sanya yatsan hannu a cikin yatsan hannu kuma muyi kwance a hankali, yayin ƙoƙari, yada yatsunsu daga juna. Dakatar da hannayenka kuma sake shiga cikin fargaba, maimaita motsa jiki sau 5. Yi girgiza kowane yatsa kowane ɗayan, shafe su, sa'an nan kuma juya juya-baya-lokaci da kuma nan gaba.
Ayyuka don taimakawa gajiyar hannuwanku:
- Mun sanya hannayen mu tare da tura yatsunsu a biyun.
- Hannun yatsunsu sunyi tsaida kamar haka, wuyan hannu suna nunawa, kuma yatsunsu suna nunawa. Yi amfani da yatsa ka yatso yatsunsu, yatsunku ya kamata su yi sama.
- Hakanan muna sanya hannayen hannu a hannunka, sa'an nan kuma zamu rarraba. Yatsunsu na daya hannun kuma danna kan yatsa.
- Ana sanya dutsen a kan teburin, mun yada hannuwanmu kyauta, mun bayyana sassan da hannayen hannu masu taushi.
- Idan kun yi aiki na dogon lokaci a wani na'ura mai shinge, a kwamfuta, sun rubuta, to, ba kawai hannuwanku sun gaji ba, duk hannuwan ya gaji, har ma da kafadu. Abin da ya sa ke nan daga lokaci zuwa lokaci kana buƙatar hutawa don akalla 'yan seconds - gyara da baya da kafadu, gwada ƙoƙarin cire ɗakunan ƙafafunka kamar yadda ya yiwu, juya kanka zuwa baya.
Ayyukan da zasu biyo baya zasu zama da amfani:
- Yayin da yake ja kanka, a lokaci guda ka tashi kafadu, kawai sannu a hankali.
- Tare da hannayenku, kuyi kwaskwarima kaɗan, sa'an nan kuma a wurare daban daban kuma ku juya su.
- Juya kai a hankali a wurare daban-daban.
Ayyukan warkewa don yatsunsu:
- Latsa yatsunsu zuwa dabino na hannunka, sannan ka daidaita shi.
- Mun sanya yatsunsu, sa'annan mu yatsunsu tare.
- Ga dabino na hannunka, tanƙwara yatsanka, ya kamata ya zama madaidaiciya.
- Mu sanya yatsa daga hannun hannunmu, mayar da shi, amma yatsun yatsa ya haɗa da yatsan hannu.
- Muna motsa yatsin hannu tare da dabino kuma mu taɓa kananan yatsan.
Ya kamata a lura cewa yin amfani da yatsan yatsun yatsun hannu yana shafar aikin gagarumin jikin: zubar da yatsan yatsa ya shafi hanta; da yatsa - akan aikin ciki; babba - ƙara aiki na kwakwalwa; matsakaicin tsakiya - a hanji; ƙananan yatsa - yana sauke tsorata da damuwa da damuwa da hankali, inganta aikin zuciya.
Tsoma yatsan hannu ta latsa ƙungiyoyi ya fara daga tushe na yatsan zuwa takalmansa, wato, zuwa tip. Mun sanya yatsan hannayensu guda biyu a cikin jerin masu biyowa, na farko da gefen gaba, sa'an nan kuma gefen baya, da kuma tarnaƙi a karshen.
Ayyuka don wuyan hannu:
- Ƙunƙwan hannu yana lankwasa don haka yana yiwuwa a taɓa dammar da hannun hannunka. Tabbatar da wuyan hannu. Yanzu zamu motsa goga a gaba daya shugabanci, yana ƙoƙarin kunnen hannu kamar yadda ya kamata a gaban gaba.
Gymnastics masu gudana don hannunka:
- Ka yi ƙoƙarin yin dakin motsa jiki maras nauyi a kalla don 'yan mintoci kaɗan, kuma zaka iya yin haka a kowane lokaci kuma a ko'ina, sa'annan hannayenka za su kasance da saurayi kuma za su kasance masu tsayi na dogon lokaci.
- Ayyukan da ake bukata don kiwon lafiya da kyau na hannunka
- Ɗaga hannun hannu, ƙarfafawa gaba ɗaya kuma ka haɗa yatsunsu.
- Muna mika yatsunsu a cikin hanya ta gaba, tare da yatsunsu biyu, muna motsa kowane yatsa a gefe guda, kokarin ƙoƙarin kauce wa juna a matsayin mai yiwuwa. Mun canza hannayenmu, kuma mun sake yin motsa jiki, sa'annan mu yaye yatsunsu mu girgiza hannunmu.
- A hannun mu dauki ball ball, zamu yi amfani da magungunan kwallon kafa tare da magungunan index da kuma yatsun farko da hannu daya, sa'an nan kuma ta daya bangaren. Ya kamata a matsa kwallon da karfi. Idan babu kwallon, to wannan aikin yana yin haka - yi tunanin cewa za ku dan kwallon da yatsunsu, kuma ya yi hamayya.
Gymnastics curative ga sassauci:
- A kan ɗakin sararin sama mun sanya hannayenmu, muna fara fadada yatsunsu a gaba. Za mu fara bayyana tare da ɗan yatsan yatsa, sa'an nan kuma a cikin tsari. Sa'an nan kuma, tare da yatsan hannunka, ɗauka juya ja yatsunsu a gefe guda, canza hannaye, da yin haka. Sa'an nan kuma mu biyun yatsan yatsan biyu sa'annan mu janye su a wurare daban daban.
- Muna haɗi dabino, yatsunsu suna jawowa waje kamar yadda ya yiwu, ƙetare su, sunyi matsi, shakatawa. Maimaita sau da yawa.
- Hannun hannaye na gaba da goga sau 10 a farkon agogon lokaci, to, a kan. Mun juya hannayenmu, don haka dabino "dubi", muna danye yatsunsu. Sa'an nan kuma sannu a hankali, a madauwari motsi, juya hannunmu, don haka dabino "dubi" sama, lokaci ɗaya bude yatsunsu. Maimaita motsawa a cikin sake tsari.
Ayyuka masu kyau ga yatsunmu suna yin gyare-gyare, wasa ta piano, bugawa, amma yana da muhimmanci kada a rufe shi. A yau yawanci mutane sukan zauna na dogon lokaci a kwamfutar, kuma ana kiran wannan cututtukan - cututtukan karamin motsi. Kuma mutanen da ke aiki tare da keyboard suna buƙatar karya, shimfiɗa yatsunsu.
Tare da arthritis, yawancin yatsun yatsun yana ragewa. Ana ba da shawarar yin amfani da kayan aiki na gaba, idan babu wata wahala mai tsanani, kuma yanayin bai yi nauyi ba. Yana da amfani da su sosai idan hannayensu suna dumi cikin ruwa mai dumi.
Hannun hannaye na gaba da goga sau 10 a farkon agogon lokaci, to, a kan. Mun juya hannayenmu, don haka dabino "dubi", muna danye yatsunsu. Sa'an nan kuma sannu a hankali, a madauwari motsi, juya hannunmu, don haka dabino "dubi" sama, lokaci ɗaya bude yatsunsu. Maimaita motsawa a cikin sake tsari. Amma a nan yana da mahimmanci a tuna cewa wadannan darussan ya kamata a yi sosai a hankali, kada ku kawo kwakwalwa ga girman kai, kuma kada ku bar su su zama mawuyacin hali. Don ƙarfafa yatsunsu, toshe da hannunka tare da wani abu.
Muna kula da hannayenmu bayan motsa jiki da gymnastics
Gymnastics ga hannayensu yana buƙatar kulawa da fata na dabino. Bayan gymnastics ko yi hannuna da ruwa mai sanyi, yi amfani da wanke mai haske tausa wanka shafawa mai tsabta kuma shafa shi a kan fata.
Kada ku manta da gymnastics, kuma za ku guje wa matsaloli tare da zane da yatsunsu.