Gyaran hannun gida yana da mahimmanci ga marasa lafiya masu yanayi kamar bugun jini, raunin kwakwalwa, da raunin hannu.Anan, ina ba da shawarar hanyoyi masu sauƙi amma masu amfani.
1. Horon Rikon Kwallo
Yi amfani da ƙaramin ƙwallon roba, kamar ƙwallon matsi, kuma a hankali ka riƙe ta da ƙarfi na daƙiƙa 10, sannan a huta na daƙiƙa 2.Maimaita wannan sau 8-10 a matsayin saiti ɗaya.Wannan horon ya dace da marasa lafiya tare da ƙayyadaddun ƙayyadaddun hannu da tsawo da kuma raunin tsokoki na yatsa.Da farko yana ƙarfafa ƙarfin riko kuma yana motsa tsokoki na hannu.A cikin rayuwar yau da kullun, zaku iya yin aiki ta hanyar riƙe abubuwa kamar apples da buhunan tuffa.
2. Koyarwar Riko
Rike sandar sirara ko na roba, kamar ayaba, da hannunka kuma ka kama shi da kyar na tsawon dakika 10, sannan a shakata na dakika 2.Maimaita wannan sau 8-10 a matsayin saiti ɗaya.Wannan horon ya dace da marasa lafiya tare da ƙuntataccen motsi a cikin haɗin gwiwa na metacarpophalangeal da raunin yatsa.Da farko yana haɓaka ƙarfin riko da aikin dabino.A cikin rayuwar yau da kullun, zaku iya yin aiki ta hanyar riƙe abubuwa kamar tsintsiya, mops, da ƙwanƙolin ƙofa.
3. Horar da Silindrical Grasp
Sanya wani abu mai silinda akan tebur, kama shi, kuma daga saman teburin.Maimaita wannan aikin na ɗauka da ajiyewa azaman maimaitawa ɗaya.A cikin rayuwar yau da kullun, zaku iya yin aiki ta hanyar riƙe kofin ruwa.Wannan horon ya dace da marasa lafiya da rashin aikin fahimta.Yana ƙarfafa sassauƙan hannu da tsokoki na ciki.
4. Koyarwar Tsuntsaye na gefe
Sanya takarda mai tauri akan tebur, danna shi daga gefe, sannan a saki.Maimaita wannan sau 8-10 a matsayin saiti ɗaya.A cikin rayuwar yau da kullun, zaku iya aiwatar da ƙwanƙwasa katunan kasuwanci, maɓalli, ko juya makullin.Wannan horon ya dace da marasa lafiya da raunin yatsa mai rauni da aikin yatsa mara kyau.Da farko yana haɓaka ƙarfin tsokoki na hannu na ciki.
5. Horon Tip-Pinch
Sanya ƙaramin abu, kamar ɗan goge baki, allura, ko wake, akan tebur.Cike shi daga saman tebur sannan a sake shi.Maimaita wannan sau 10-20 a matsayin saiti ɗaya.Wannan horon ya dace da marasa lafiya tare da rashin daidaituwa na yatsa zuwa yatsa.Yana ƙarfafa mafi kyawun motsin hannu.Idan kyawawan ƙwarewar motar ku da farko ba su da kyau, za ku iya farawa da abubuwa masu girma don motsa jiki-tushe kuma sannu a hankali ku ci gaba zuwa ƙananan.
6. Horon Rikon Yatsa
Rike alkalami ko sara daidai, ta yin amfani da ɓangarorin nisa na babban yatsan yatsan hannu da maƙarƙashiya.Koyi yadda ake rubutu ko amfani da tsintsiya.Wannan horon ya dace da marasa lafiya tare da ƙayyadaddun juyawa na wuyan hannu da rashin daidaituwar yatsa.Da farko yana haɓaka sassaucin yatsa da daidaitawa.
7. Horon Dage Abu
Lanƙwasa yatsu huɗu na hannunka (ban da babban yatsan yatsa) zuwa siffar ƙugiya kuma ɗaga abubuwa kamar kwalabe na ruwa, jakunkuna, jakunkuna na filastik, ko ƙananan kwanduna (zaka iya ƙara nauyi idan ya cancanta).Maimaita aikin ɗauka da ajiyewa azaman maimaitawa ɗaya.Wannan horo ya dace da marasa lafiya da raunin haɗin gwiwa na interphalangeal.A cikin rayuwar yau da kullun, zaku iya gwada ɗaga jakunkuna, kwalabe na ruwa, ko aljihun tebur.
Yana da mahimmanci a lura da waɗannan abubuwan yayin horo:
- Ci gaba a hankali kuma a guji yin lodi.Ƙara ƙarfin horo daga ƙasa zuwa babba, tsawon lokacin motsa jiki daga gajere zuwa tsayi, da rikitarwa na motsi daga sauƙi zuwa wahala.
- Rage lamba da tsawon lokacin hutu kuma ƙara yawan lokutan jiyya.
- Fara da motsa jiki mafi sauƙi kuma sannu a hankali gaba zuwa mafi rikitarwa.
- Kula da daidaitawar jiki da tunani yayin aikin horo, tare da maƙasudin cimma burin gyarawa.
*Kamar yadda kowane majinyaci ya sha banban, a nemi kulawar likita cikin gaggawa idan wasu matsaloli sun faru.
Anan ga kayan aikin gyaran hannun likita:Hanyoyi 12 na Teburin Horon Gyaran Aikin Hannu
Lokacin aikawa: Fabrairu-22-2024