Pākōlea hoounauna: kino no ka manamana lima, e brushes

Ko makou mau lima i hana i kela lā. Akā, ua uku mea uuku noonoo ana i ka moku'āina o na ligaments, a me ka ili ola ia ia. Ua hele mai hoʻi iā mākou i ka pono o ka a eia i hoʻopilikia i loko o ka lima, he kamumu o ke ami, e like me ka mea hōʻemi o ka helehelena. Mau nīnūnē e kōkua i ke hoʻoponopono kino no ka manamana lima, e brushes (physiotherapy).

Keia olelo hooholo i waho pilikia, he Kāohi maikaʻi o nā maʻi o na ami a me ligaments, a me na keiki ka mea, i keʻano papa hana no ka hooulu ana i ka lole Hawaii mākau, ka olelo, hoomanao a me ka hoolohe. Ma hoʻopulapula ma ka hahai ana i na hihia i hoʻohana kino no na lima a me nā manamana lima: hahauʻana, traumatic lolo eha.

Special kumu no kā lākou hana ka mea, i koi 'ia. Kino, e hooikaika i na lima a me nā manamana lima i ka hana, e hiki e noho ana ma ka papaʻaina. I mea e hoomahuahua i ko lakou laulā, e hahai i ke ano rula:

• na pono a pau o nā mea a pau hana ma ka ia holo mālie i loko o nā lima;
• hana kino systematically a mau;
• hana i ka lā he mau repetitions o ka luna ';
• i ka malama i kaʻu hanu, hanu ke alalai ole ia;
• Kālele ana ma luna o kēlā me kēia hookoikoi, e ole e distracted.

Kipeka mōneka i kēlā kakahiaka i hoʻomaka me ka mea i hana kino no na lima a me nā manamana lima. Ka mea, ike i ko lakou mana kupaianaha iaoia ke kahe ua o ka ikehu i manaoia he kumu no ka malama ana i ka pono vitality e hoʻihoʻi aku. Ka nui helu o keena ma ka poho o reflex o ka 'epekema hōʻoiaʻiʻo nō o kēia mea.

Removal o ka luhi

Mau kino no ka manamana lima, e brushes koi i na kanaka, ka poe e hana ana i ka lōʻihi manawa no ka kamepiula eeaaeaoo? A hana lima hoʻopiha i ka puu o ka pepa. Maikaʻi i kela la i keia i kēlā me kēia kanaka, e lawe mai i kēia mau hana no ka malama ana i ili opio, e like me ka mālama 'ana i ka ami ola. E hoomanao i kino no ka manamana lima, e brushes:

1. Helu hoʻonaʻauao hoʻomaka me ia ka lima mua'opihia i loko o ka lima. E like me ia, ka mea pono eʻolokaʻa i kaʻaoʻao kēlā 10 manawa.
2. E hoʻopaʻa i ikaika lima, mai hoʻokaʻulua aku ma ia oihana no kekahi mau kekona. Hoʻonānea i kou lima. ʻO ia ka helu ana o repetitions.
3. Hoʻopilikia hoʻonui loa i ka palaki, laila, e iho. Hana i kēia me kēlā lima ma ka 5 manawa.
4. Laila kaomi i ka lima clenched a unclenched kona mau lima i kekahi e kekahi, a pau i ke koena i paa.
5. Palaki i ma luna o ka paakiki ili. Alternately hapai no kēlā me kēia manamana lima, a me ke koena e ole e lawe.

Mau malamalama kino no ka manamana lima, e brushes maikai loa Kāohiʻana o ka maʻi o na ami, penei höʻike aku luhi.

Kino no ka tendons

Performed like penei:

1. Omaka kulana: na manamana i hoopili, poho hamama. Oki i ( "rastopyrivat") lima i ka mea ia manawa pololei a me ka manamana lima i paa. Mākou Pono e hana 10 repetitions.
2. Omaka kulana: na manamana i hoopili, poho hamama. Taps 'Aʻohe wai iaʻu manamana alternately, e hoʻomaka ana me ka lima iki i ka' inideka. A pau i kahi hookahi, ganging i loko o kekahi noi. A pau e pono ai i 10 repetitions.
3. Omaka kulana: na manamana i hoopili, poho hamama. Pani a me ka wahine kāne hemo paha manamana 2 - waena a me ke komo lima, a me ka 'inideka fits paa i ka waena, oiai ka apo ana i ka lima iki. Ka mea, e ia 10 repetitions.

Ka Manaÿo Hou a me flexion o na manamana i loko o nā phalanges

ua mālamaʻia kino like penei:

1. Ka loiloi mua kūlana - manao manamana a me phalanxes i paʻa - nā manaʻo kōkua e holo ana i kona kumu. Lena a straighten i kou mau manamana lima a pau i ka mea hookahi manawa. Hoʻokō 'E e hana e like me ka' āwīwī i hiki, ka poʻe a synchronously ma luna o nā lima.
2. Ka loiloi mua kūlana - e hoopili mau manamana lima, poho hamama. Ke kāohi i ka phalanxes, kēlā manamana lima ma ka huli - hoʻohei o ka 'inideka manamana lima a hiki i ka lima iki, unbend hoʻi. No keia hookoikoi no na manamana a hiki i ka lima o ka pololei, hoounauna mea pono e hoʻokō i ka manaʻo ho'ākāka 'ana. Ma keia hihia, kēlā manamana lima, Ua hiki no ke hoʻohana kaawale mai ka palaki ana i nā lima,ʻaʻole no ka "huki."
3. Ka loiloi mua kūlana - manao manamana a me phalanxes i paʻa - nā kōkua i unuhi i na kumu. Kēlā me kēia manamanalima straighten a lena pākahi. He mea pono e loaʻa ai mōakaaka ana i nā hana.
4. Omaka kulana: na manamana e lena i loko o ka phalanges, a ua paa hou mai la - e holo ana i nā manaʻo kōkua a hiki i ke kai. Lena a straighten i ka manamana i loko o hui Hea inoa demonstrative, iki manamana lima a me ka awelika.

I ka holo ana o kēlā me kēia manamana lima pākahi

Ma mau, a pau o na kino 'aneʻi no ka manamana lima, a hiki i brushes e kuhikuhi ia ia. I ka papa kuhikuhiE pilikia o ka hiki e hoʻoneʻe hookaawale i ka lima iki, i ka apo - ka loa pilikia. He aha kino no ka manamana lima, e brushes he mana no ka hoao i ka ikepili wahi? E nānā i lalo:

1. Omaka wahi: mālama i kou mau lima hoʻopapakū ka uku ole ia. Mākou i aku kekahi-ma-kekahi i nā manamana ÷ haku poho.
2. Me ke kōkua o kēia hoʻokō 'o ka hooulu ana o ka pua kiele o ka waena a me ke komo lima o manamanalima. He mea nui, e like me keia pupu o ka slowest o ka'ē aʻe nāʻiʻo o ka lima. Ua hoʻokō 'ua hana ma kēlā lima ma ka huli. Ka loiloi mua kūlana - ka malama ana i ka noa lima, a me ka waena a me ke komo lima o manamana hana i ka pahee hoʻopoepoe noi e like me ka "paikikala" - o ka ia ala i loko o torsion pedals he mau wawae hoi. Ma ka papa o na manamana Pono e hana i ka hana clockwise a counterclockwise. Ua hiki i discomfort, ia mea paakiki - i ikea kaʻawaʻawa loa nagging aloha i loko o ka hope o ka lima. E emi aku, e hiki ke kuu lima, e apoia mai ai lakou i ka pulima a me iki hoʻoneʻe i ka luna papa o na nāʻiʻo a me kaʻili o ka manamana i hiki i kaʻaoʻao hoʻi.

Hoʻomaha o ka manamanalima a me ka lima

No kēlā me kēia aʻo kau ia mea nui e aʻo, e hoʻonānea na nāʻiʻo. 'Oe ke hana i kēia like pinepine i pono. Mai keia oe e wale waiwai. Hiki nō ke hoʻohana i ke kēia kiʻina hana:

1. "E hoolei". Manao wale ia o ka lima - keia mea he maoli hahau. E lulu lima no laila, i ka manamana lima a me nā lima "dangling limply."
2. "Soaping". Hamo i paa aku i kekahi i kekahi, i na mea kaua e like shampooed paha, e haukaʻe i ia me ka mea, paa i puuki ae kekahi lima i kekahi poepoe. Ma keia hihia, no ka paʻakikī i ka mea mea e hana ai, i ka oiʻoluʻolu hoʻomaha mahope o ka ho'āʻo pono.
3. Manamana abut i mea paa, a ku kekahi mau manawa ma ka lima, ina oe makemake e unscrew ia i loko o ke ku pono ana i ka ao ao. Ka mea nui wale nō mea,ʻaʻole e overdo ia, i ole ia e hiki wale kau i ka ligaments.

E hooikaika ana i na pulima oʻu, a ami

Hoopii i ke kēia mau kino no ka manamana lima, e brushes. Oiaio aʻo He pinepine e pono no na kanaka. I ka lima o ke kanaka i ka forearm, a ina e ikaika. Na kahiko me na Helene i uku i ka puu o ka noonoo ana e like me ka mea ana i kēlā mau makahiki ka mea, ua hiki ole i ka pili, a me ka lima nawaliwali. Ke kaʻao Bryus Li mea he koa ma luna o ka ikaika o na lima a me forearms - kona hoʻohaʻahaʻaʻana i kona mau lima "nä läʻau" aʻo, no laila, e ka mea e noho ana i loko loa o kona ikaika.

Ka mua hana, i hiki ke hōʻike '- keia pahu aku ai i-ae la a me ko lakou mau puupuu lima. A laila 'oe e hoʻomaka i ka hana pahu aku ai i-ae la i kona mau manamana lima, ma ka hou, e holo ikaika expander. Kēia mea kāu kiʻina hana i loaʻa i ke höʻike aku oe mai kaʻeha ma nā manamana a me ka lima ma ka pono i kekahi mau lā. O ka holo ana ma ia hoʻoneʻe 'ia paha i ka mua manawa oe i mau lima, e hana ino nui. Wale nō ka mea, e ia i ka eha o ka okoa maoli, e pili ana me ka hoʻokuʻu lacticʻakika a me ka ulu ana o ka Muscle. Ua loa ae ma ka hebedoma o mau workouts.

carpal expander

Aia nāʻano - o ka punawai a me ka laholio apo. Laholio lilo aku elasticity, a haehae no manawa. Eia naʻe, ka mea, e makemake ana ia mea nawaliwali.

Pushups ma luna o nā manamana wāwae

A me kaʻike mau pahu aku ai i-UPS hiki ke hana ma ka manamana o ka oi Ka Uluwehi O Ke mana, ia mea loa mana no na manamana a me ke kino. E hana i kēia e pono e kau i kona mau wāwae ma luna o ka noho,ʻuwīʻia aʻe ma ka ia hahi.

Carpal gyroscopic hoounauna kila

Kēia tricky "mea hoʻoluku" hana astonishingly. He neiʻikeʻia ma luna o kuai, me ka ai mana no kona nanea a pau o ka hoʻohana. Kēia mea he wahi me ka pulley i lawa ke kaumaha, hoolilo loko. Kēia wikiō ua unwoundʻoi jerk me ke kōkua o ke kaula uliuli, laila ia mea e pono ai ka manaʻoo kona inertial kuapo i loko o ka poepoe, ho'āʻo ana e hoolalelale mai a me ka malama ia.

A mau minuke o keia hana i e unaccustomed e nāʻai Muscle biceps, forearm a me ka'ūhā mua. He 'Aʻole i lńkou i kou mau manamana lima, ka mea, mea loa mana no ka forearm a me na pulima oʻu. Maikai loa koʻi no ka Kāohiʻana o ka tunnel maʻi pale.

Manamanalima Fitness a me Greg Irwin

Eia ke kanaka nana i invented ka hola manamana lima. Greg hoʻokō 'no na manamana huli i loko o ke akamai. He Radio i kekahi "manao" wale nō me kou manamana lima o ka lima elua. He nui ka'ōnaehana 'ia ua hōʻike hewa no guitarists, a hoʻopaʻa aʻo wikiō, oia hookuu i ka puke. A pau o keia mea i maikai no ka hooulu ana o ka manamanalima.

regularity

Hōʻuluʻulu i nā mea a pau o ka luna, ua hoailona hou i ka hooulu ana o kēlā me kēia akamai mea - he regularity. Ka wai i kekahi aku pohaku. Inā keia ua manao like kona "pahu hopu", me kana hana mau loaʻa iā ia. Like me, ke aʻoʻoe e eʻoiaʻiʻo e zoom i loko i ka maikai result, akā, wale ina e hana ia mau. E lawe, mai hemo mai, i ke koena, akā, ma kekahi hihia e ole e haawi mai, hoi mai ana me ka lohi ole hou kēlā me kēia manawa, e hoʻokō i ka makemake, e mau ana e kekahi, a he uukuʻanuʻu.

Kids gymnastics

Ke kūpono 'ana o ke keiki i ka 5 makahiki o nā lima kōkua ua'omoʻomoʻia mai ka lepo a me ka palolo, lalau aku i ka mosaic, knot E hīkiʻi ana, he mea poepoe hihiu. I ka Ia manawa a me nā haumāna no ka mea, o ka mea e haawe kaumaha ma luna o nā lima e pono ai e hana kūikawā kino no ka manamana lima ka wā kākau.

1. "Track". E kau i ka manamana nui o ka lima mua ma ka manamana nui kui iho la ka lima elua, e kiʻi i ka 2 me ke kapuai hookahi. A laila, i nā manaʻo kōkua a pau o kona mau manamana lima i alternately i kekahi i kekahi, pela simulating hele.
2. "Ooo". Palm laka 'ia i loko o ka pakaua. Nona wale n? I ka haʻalele nā lāʻau ma luna o ke kua o ka akau. Ma keia lima e pono e straighten ai i e mamuli o ka moa waihona meli.
3. "Elephant". Hea inoa 'inideka, a pinky a me ka nui - Elephant wāwae. Huki i ka manamana lima, e like me ke kumu. Eʻoluʻolu, e hoailona oukou i ka Elephant pono hele lohi, hehi alternately ma kēlā me kēia wawae.
4. "Centipede". E kau aku i kou manamana lima ma ka lihi o ka papaʻaina. Kawowo, haliu ae la ia i ka lua o ka palena o ka papaʻaina.
5. "Palaoa kāwiliʻia." Hands simulate wili. Ua hoʻokō 'e hoʻomōhala ana i ke olonā i palaki.
6. "Li ili i." Lima pilipaa laila kaomi. Straighten i ka loulu, a me nā manamana neʻe 'Aʻohe wai iaʻu, decompress ia, a laila kaomi.

I mea e hana i kēia mau kino no na keiki hana hoihoi 'ole he kūoʻo leo pu me moʻolelo.