Masewera olimbitsa thupi kuti athetse nkhawa ndi kutopa kwa manja ndizofunikira polemba kale, kulemba, kuvala zolemera. Choyamba, timapanga minofu yaing'ono. Kuti muchite izi, tengani kirimu ndikupukuta muzing'onoting'ono ting'onoting'ono takulira kirimu m'manja ndi m'manja mwanu. Timalumikiza zala zathu palimodzi, ndipo ndi dzanja lina timayambanso kupukuta minofu yoyamba yopanikizika, kenako nkupita kutali ndi thumba lathu. Kenaka timakanikila chifuwa ndikuwongolera pang'onopang'ono, poyesa, kufalitsa zala limodzi. Pumulani manja anu kachiwiri, kenaka muwombere, pewani zochitika zisanu ndi ziwiri. Gwedezani pang'ono chala chilichonse, pumulani, kenako pendetsani mozungulira nthawi yomweyo.
Zochita zothetsera kutopa kwa manja:
- Tikuyika manja athu palimodzi ndikukankhira zala muwiri.
- Manyowa amatha kuwoloka motere, ziwalozo zikulozera pansi, ndi zala zikuloza. Limbikitsani kwambiri zala zanu, zikhomo zanu ziyenera kuweramitsa.
- Tilikulumpha manja mwamphamvu, kenako timapatsa. Zolemba za dzanja lomwelo zikugwiritsanso ntchito pang'onopang'ono.
- Zilumikizi zimayikidwa pa tebulo, timamasuka mozama manja a manja athu, timalongosola zozungulirazo ndi zofewa zofewa.
- Ngati munagwira ntchito nthawi yaitali pa makina osokera, pa kompyuta, iwo amalemba, osati manja okhawo atopa, dzanja lonse likutopa, ngakhalenso mapewa. Ndicho chifukwa nthawi ndi nthawi mumayenera kupumula kwa mphindi zingapo - yongolani msana ndi mapewa, yesetsani kukoka mapewa anu mwakukhoza, mutenge mutu wanu.
Zotsatira zotsatirazi zidzathandizanso:
- Pamene mukukoka mutu wanu, panthawi yomweyo mutenge mapewa anu, pang'onopang'ono.
- Ndi manja anu, perekani zikwapu zoyambirira kutsogolo, kenako muzitsulo zosiyanasiyana.
- Tembenuzani mutu wanu pang'onopang'ono.
Zochita zothandizira zala:
- Onetsetsani zala zanu ku chikhato cha dzanja lanu, ndiye chiwongolereni.
- Timayika zala zathu, kenaka kuika zala zathu pamodzi.
- Pachikhatho cha dzanja lanu, pindani chofufumitsa chanu, ziyenera kukhala zolunjika.
- Tikachotsa chala chachikulu pamanja, tibwezeretsenso, koma kuti thumbu likhale lofanana ndi cholembera chala.
- Timasuntha chala chachikulu pamtambo ndikugwira chala chaching'ono.
Tiyenera kukumbukira kuti kuchita masewera ndi kusisita kwala zala kumakhudza kwambiri ntchito ya ziwalo zofunika: minofu ya mpheteyi imakhudza kwambiri chiwindi; cholembera chala - pa ntchito ya mmimba; thupi - kumawonjezera ntchito yogwira ubongo; chala chapakati - pamatumbo; chala chaching'ono - chimachepetsa kutopa ndi mantha, kumalimbikitsa ntchito ya mtima.
Kuphika minofu ndi kusuntha kayendedwe kumayambira kumapeto kwa chala kupita kumapiko ake, kumapeto kwake. Timayesa zala za manja onse awiri motsatira ndondomeko zotsatirazi, yoyamba kutsogolo, kumbuyo kumbuyo, ndi mbali kumapeto.
Zochita za dzanja:
- Dzanja likuwongolera kotero kuti n'zotheka kukhudza chingwe chokwera ndi dzanja la dzanja lanu. Yambani dzanja lanu. Tsopano ife timasuntha burashilo mosiyana, poyesa kupukusa dzanja mwamphamvu momwe tingathere polowera.
Kubwezeretsa masewera olimbitsa manja manja anu:
- Yesetsani kuchita masewera olimbitsa thupi osachepera kwa mphindi zochepa, ndipo mukhoza kuchita nthawi iliyonse ndi kulikonse, ndipo manja anu adzakhala ndi mawonekedwe aunyamata ndipo adzakhala osasintha kwa nthawi yaitali.
- Zochita zofunika kuti ukhale wathanzi ndi kukongola kwa manja ako
- Yambani dzanja, muthamangitse mwamphamvu ndikugwirizanitsa zala.
- Timalowera zala mwanjira iyi, ndi zala ziwiri, timasuntha wina ndi mzake, yesetsani kukankhira wina ndi mzake kutalika. Timasintha manja, ndipo timabwereza masewera olimbitsa thupi, kenako timatsitsimula zala ndi kugwirana chanza.
- Mu dzanja timatenga mpira wa mpira, timapachika mpirawo ndi ndondomeko za ndondomeko ndi thumbs poyamba ndi dzanja limodzi, kenako ndi dzanja lina. Mpirawo uyenera kupanikizidwa ndi mphamvu zosiyana. Ngati palibe mpira, ndiye kuti ntchitoyi ikulingalira izi - yesani kuti mupanikize mpira ndi zala zanu, ndipo amatsutsa.
Masewera olimbitsa thupi kuti azitha kusintha:
- Pamwamba pakepa timayika manja athu, timayamba kukulitsa zala. Ife timayamba kufalikira ndi chala chaching'ono, ndiye mu dongosolo lotsatira. Kenaka, ndi chala chanu chachindunji, sinthanthane kutsogoloza zala kumanja kwina, kusintha manja, ndi kuchita chimodzimodzi. Kenaka timakwatirana zala zazing'ono ndikuzikoka mosiyana.
- Timagwirizanitsa palmu, zala zazing'ono, kupitilira, kuzizira, kumasuka. Bwerezani kangapo.
- Manja amatambasula kutsogolo ndikusakaniza kawiri nthawi yoyamba, kenako. Timatembenuza manja athu, kuti tiyang'ane "timayang'ana", timagwiritsa ntchito zala zathu. Kenaka pang'onopang'ono, muziyendayenda, tembenuzani manja athu, kuti manjawo "ayang'ane", nthawi yomweyo atsegule zala. Bwezerani zochitikazo motsatira dongosolo.
Zochita zabwino kwambiri za zala zathu zikudula, kusewera piyano, kuyimba, koma ndikofunika kuti musapitirize. Masiku ano anthu amakhala nthawi yaitali pa kompyuta, ndipo matendawa amatchedwa "carpal tunnel syndrome". Ndipo anthu ogwira ntchito ndi kibokosilo ayenera kupuma, kutambasula zala zawo.
Pokhala ndi nyamakazi, nthaŵi zambiri zala zimachepa. Zochitika zotsatirazi zikulimbikitsidwa, ngati palibe ululu waukulu, ndipo vuto silili lolemetsa kwambiri. Ndizothandiza makamaka kuchita ngati manja anu atentha m'madzi ofunda.
Manja amatambasula kutsogolo ndikusakaniza kawiri nthawi yoyamba, kenako. Timatembenuza manja athu, kuti tiyang'ane "timayang'ana", timagwiritsa ntchito zala zathu. Kenaka pang'onopang'ono, muziyendayenda, tembenuzani manja athu, kuti manjawo "ayang'ane", nthawi yomweyo atsegule zala. Bwezerani zochitikazo motsatira dongosolo. Koma pano ndi kofunika kukumbukira kuti machitidwe awa ayenera kuchitidwa mosamalitsa, osabweretsa ziwalo ku kuuma, ndipo musalole kuti azikhala ovuta kwambiri. Pofuna kulimbitsa zala zanu, tanizani zida zanu ndi chinthu chilichonse.
Timasamalira manja titatha masewera olimbitsa thupi komanso masewera olimbitsa thupi
Zojambulajambula za manja zimafunika kusamala khungu la mitengo ya palmu. Nditatha masewera olimbitsa thupi kapena manja ochita madzi ndi madzi ozizira, perekani mchere wambiri wothandizira mafuta odzola ndikupaka khungu.
Musanyalanyaze masewera olimbitsa thupi, ndipo mudzapewa mavuto ndi ziwalo ndi zala.