1 - Zimene mungagwiritse ntchito
Ngati mwavulazidwa, mukudwala, kapena mwachitidwa opaleshoni yomwe imayambitsa kutayika kwabwino, mungapindule ndi akatswiri othandizira wodwalayo kuti akuthandizeni kubwezeretsa kuyenda. P PT yanu idzafufuza momwe mungakhalire ndikupatseni mankhwala ndi zochitika kuti zikuthandizeni kubwezeretsa kayendetsedwe ka kayendedwe kake (ROM), mphamvu, ndi kuyenda.
Chigawo chimodzi chofunikira pa dongosolo lachipatala chilichonse cha chithandizo ndilo pulogalamu yamakhalidwe apanyumba -zochita zomwe mumadzichitira nokha kuti zikuthandizeni kubwerera kuntchito yanu yapitayi. Phukusi lanu la PT likhoza kulemba zochitika zochepa zimene zimakwaniritsa zovuta zina zomwe zikulepheretsani kuyenda kwanu.
Mu chipatala cha PT, pali makina ochita masewera olimbitsa thupi ndi zolemera kuti zikuthandizeni kumanga nyonga ndi kusintha kusintha. Koma kodi mungatani panyumba mukamachita masewera olimbitsa thupi? Bwanji ngati mulibe zolemera zapadera kapena makina okongola kuti akuthandizeni kutambasula ndi kulimbitsa thupi lanu?
Mukhoza kupeza zinthu zomwe zimagwiritsidwa ntchito popanga pakhomo panu. Wodwala wanu wathanzi akhoza kupanga malingaliro a zinthu zomwe mungagwiritse ntchito pamene mukuchita.
Tsatirani pulogalamu iyi pang'onopang'ono kuti muphunzire za zinthu zapakhomo zomwe mungathe kuzigwiritsa ntchito ndikukuthandizani kumaliza pulogalamu yanu ya kunyumba.
Kumbukirani kuti muyambe kukambirana ndi dokotala wanu kapena wodwalayo asanayambe izi kapena pulogalamu ina iliyonse ya kunyumba.
2 - Gwiritsani ntchito thaulo lamanja kuti mugwire mphamvu
Mavuto ena monga nyamakazi ya nyamakazi kapena matumbo a carpal angayambe kufooka m'manja kapena manja anu. Kusunga minofu kuzungulira nkhono zanu ndi zala ndizofunikira kuti muzigwira bwino ntchito.
Kugwiritsa ntchito thaulo lamanja ndi njira yosavuta yomwe mungalimbikitsire minofu kuzungulira manja anu ndi manja anu. Kuti muchite izi, ingomangirani thaulo m'manja mpaka mutalika masentimita awiri kapena atatu. Gwirani chopukutira dzanja pang'onopang'ono, ndipo gwirani manja anu kwa masekondi atatu. Pang'onopang'ono kumasula. Bwerezerani m'manja chopukutira dzanja kuti muzitha kugwira ntchito 10 mpaka 15 mobwerezabwereza.
3 - Gwiritsani ntchito Mabomba a Mpira kwa Zochita za Finger
Mungagwiritse ntchito gulu la mphira kuti muthandize kulimbitsa minofu yanu. Kusunga minofu yanu yachindunji, makamaka zazing'onong'ono zazing'ono, mphamvu zingathe kuika manja anu bwino. (Zowonjezera chala chanu zimathandiza kuwongolera zala zanu ndi kutsegula dzanja lanu.)
Kuti muchite masewera olimbitsa thupi ndi bandeti, zongolani zokhazokha zala zanu ndi zala. Phulitsani zala zanu ndi thumbani mpaka mutambasula pa boloda la rabara mumapangitse kukana kupyolera mwa zala zanu. Gwirani malo otambasula kwa mphindi zingapo, ndipo pang'onopang'ono muzimasuka.
Mungagwiritse ntchito gulu la mphira kuti mukulitse luso lanu lofalitsa zala zanu, zomwe zimatchedwa kuti kubwezera kwala. Ingoikani gululo pozungulira zala ziwiri, ndi kuzifalitsa pokhapokha kutsekeka kutambasuka ndikukhazikitsana pakati pa zala zanu. Gwirani malowa kwa mphindi ziwiri, ndipo pumulani.
Inde, kuchuluka kwa kukana kumene kumapangidwa ndi kutsika kumasiyana malinga ndi kukula ndi makulidwe a gulu la mphira, kotero yesani kuyesera ndi magulu angapo osiyana kuti mupeze gulu lopangira larere la zochitika zanu zala.
4 - Gwiritsani ntchito Hammer kwa Mphamvu Yamphamvu
Ngati mukukumana ndi zofooka kuzungulira nkhono zanu kapena zitsamba, PT yanu ingapereke zochitika zolimba zowonjezera manja. Zochita izi zingafunike kugwiritsa ntchito zolemera kuti zisawonongeke.
Zochita zojambula manja, zida zowonongeka ndi zojambula, zingathe kuchitidwa ndi nyundo. Kuti muchite izi, gwiritsani nyundo m'dzanja limodzi pamene mtsogoleri wanu akupuma pa tebulo. Pang'onopang'ono yesani dzanja lanu kuti chikondwa chanu chikuyang'ane pansi, ndiyeno mubwerere ku malo oyamba. Kenaka, yekani dzanja lanu panjira yina kuti chikondwa chanu chikuyang'ane mmwamba.
Kumbukirani kusuntha dzanja lanu ndi mawonekedwe oyenda mofulumira, mwadala. Mukhoza kusiyanitsa kuchuluka kwa kukana kwa masewerowa poyang'ana nyundo pafupi kapena kumapeto kwa chida; Kukhala ndi mapeto a chochita cha nyundo kumapangitsa kuvutika kwa zochitikazo. Kusunga nyundo pafupi ndi mutu kumapangitsa kuti zovutazo zikhale zosavuta.
Gwiritsani ntchito nyundo ya nyundo komanso kuchita masewera olimbitsa thupi 10 mpaka 15.
5 - Gwiritsani ntchito Silly Putty kwa Handgrip ndi Zochita za Finger
Ngati muli ndi vuto logwira zinthu kapena kunyamula zinthu m'manja mwanu, mungapindule pogwira ntchito kuti musinthe mphamvu zanu ndi mphamvu zanu zala. Putty handgrip ndi zozizira zam'thupi zingapangidwe ndi wodwalayo. Zochitazo n'zosavuta kuchita mu chipatala ndi mankhwala apadera, koma mungasinthe bwanji zochitika panyumba?
Zosavuta. Pezani pang'ono Silly Putty ndikugwiritse ntchito kuti muchite manja anu ndi zochita zala. Wodwala wanu wamthupi angakuwonetseni zomwe mukuchita bwino kuti mukhale ndi chikhalidwe chanu. Ngati simukufuna kugula Silly Putty, kapena ngati mukukumana ndi mavuto, mukhoza kupanga Silly Putty wanu kunyumba.
6 - Gwiritsani ntchito thaulo lachakuta kuti mutenge
Ngati muli ndi kupweteka kwa mapewa, rotator chikhotetitis, kapena mapewa ozizira, mungapindule ndi kugwira ntchito kuti musinthe maulendo anu (ROM). Wodwala wanu wathanzi angapereke machitidwe kuti atambasule mapewa anu kunyumba, ndipo zochitika zolimbitsa thupi zingakhale zothyola mkati mkati.
Kutembenuza kwa mapewa kumatambasula kumachitika ndi thaulo losamba. Pochita masewera olimbitsa thupi, tenga thaulo lalitali mu dzanja limodzi pamutu pako ndikuloleza kuti ligule kumbuyo kwako. Pewani kumbuyo kwanu ndi dzanja lanu ndi kugwiritsira thaulo. Ponyani nsalu yanu mofulumira mpaka mutatambasula pamphuno panu.
Gwiritsani kutambasula kwa masekondi 10 mpaka 15, ndipo mubwerezenso maulendo 10.
7 - Gwiritsani Ntchito Zakudya Zosamba Monga Zolemera
Pali zinthu zambiri zomwe zimayambitsa ululu wa m'mapewa, ndipo nthawi zina zofooka paphewa kapena katololi zimakhala zosiyana zomwe zimapangitsa kuti mapewa anu azivulaza. Pambuyo pa opaleshoni ya m'mapewa, ngati chingwe cha rotator kapena kukonzanso, mungayesetse kulimbikitsa mapewa anu pamene mukukonzanso.
Mungagwiritse ntchito zitsamba zam'madzi kunyumba kuti muzigwiritsa ntchito bwino mphamvu yanu. Kuti muchite izi, ingopeza zitsulo zingapo kumbuyo kwa masewerawa ndipo chitani zojambula za AROM pogwiritsa ntchito zitini. Mukhozanso kugwira ntchito zolimbitsa thupi pamene mukudya msuzi. Ngati mulibe msuzi, mungagwiritse ntchito madzi omwe ali ndi botolo, zitini za nyemba, kapena zitini za soda.
Yesetsani kuchita masewera anu ndi msuzi wa supu kwa 10 mpaka 15 kubwereza, koma onetsetsani kuti muyambe ndi PT yanu musanayambe kuchita zolimbitsa thupi.
8 - Gwiritsani ntchito Coffee Can kapena Basketball kuti Mulimbitse Mapu Anu
Ngati mwapweteka maondo kapena mwachitidwa opaleshoni pa bondo lanu kapena mchiuno, wodwala wanu angapereke zochitika kuti athandize minofu kuzungulira bondo lanu. Minofu ya quadriceps iwoloka pambali ndi mawondo ndikuthandizira maondo anu. Pambuyo pa kuvulala kwa bondo kapena opaleshoni, kubwezeretsa ntchito yachibadwa kwa minofu imeneyi n'kofunikira kuti mubwerere kuntchito yanu yapitayi.
Zochita zovomerezeka zomwe PT yanu ingapereke zimatchedwa zochepa zochita masewera olimbitsa thupi (SAQ). Pochita masewerowa, mufunika kupeza chinachake choti mugwiritse ntchito ngati bolindi pansi pa bondo lanu.
Njira yosavuta yopangira ntchito ya SAQ ndi kupeza basketball kapena khofi zomwe zingagwiritsidwe ntchito monga bolster pansi pa bondo lanu. Ingoikani mpira kapena khofi kungakhale pansi pa bondo pamene mukugona kumbuyo kwanu. Yambani bondo lanu momwe mungathere, ndipo yesani minofu yanu ya quadriceps pamwamba pa ntchafu yanu. Gwirani malo owongoka kwa masekondi pang'ono, ndipo pang'onopang'ono muchepetse mwendo wanu pansi. Gwiritsani bondo lanu motsutsana ndi mpira kapena khofi mukhoza nthawi yonse muzochita za SAQ.
Kuchita masewera olimbitsa thupi monga momwe adanenera ndi wodwalayo angatanthauze kusiyana pakati pa zotsatira zochepa ndi zotsatira zabwino mu mankhwala. Pokhala ndi kulenga ndi kupeza zinthu zapakhomo kuti mugwiritse ntchito pamene mukuchita masewero, mutha kukhala otsimikiza kuti mubwezeretse mphamvu zanu komanso kuyenda mofulumira komanso mosamala, kotero mutha kubwerera ku zinthu zomwe mumakonda kuchita.