Ukuvuselelwa kwezandla zasekhaya kubalulekile kwizigulana ezineemeko ezinjenge-stroke, ukwenzakala kwengqondo, kunye nomonzakalo wesandla.Apha, ndincoma iindlela ezininzi ezilula kodwa ezisebenzayo.
1. UQeqesho lokubamba ibhola
Sebenzisa ibhola encinci yeelastiki, njengebhola ekhamayo, kwaye uyibambe kancinci kancinci imizuzwana eli-10, emva koko uphumle imizuzwana emi-2.Phinda oku ka-8-10 njengeseti enye.Olu qeqesho lufanelekile kwizigulane ezinezandla ezinqamlekileyo kunye nokwandiswa kunye nezihlunu zeminwe ezibuthathaka.Ukomeleza ubukhulu becala amandla okubamba kwaye usebenzise izihlunu zezandla ezithambileyo.Kubomi bemihla ngemihla, unokuziqhelanisa ngokubamba izinto ezinje ngeeapile kunye neebhanti eziqhunyiweyo.
2. UQeqesho lokubamba intonga
Bamba intonga encinci okanye i-elastic, njengebhanana, ngesandla sakho kwaye uyibambe ngokuqinileyo imizuzwana eyi-10, emva koko uphumle imizuzwana emi-2.Phinda oku ka-8-10 njengeseti enye.Olu qeqesho lufanelekile kwizigulane ezinentshukumo ethintelweyo kumalungu e-metacarpophalangeal kunye nezihlunu zeminwe ezibuthathaka.Eyona nto iphucula amandla okubamba kunye nomsebenzi wesundu.Kubomi bemihla ngemihla, unokuziqhelanisa ngokubamba izinto ezinje ngemitshayelo, iimops, kunye neentsimbi zomnyango.
3. Uqeqesho lwe-Cylindrical Grasp
Beka into ye-cylindrical etafileni, yibambe, kwaye uyiphakamise kwi-tabletop.Phinda-phinda esi senzo sokuchola nokubeka phantsi njengophinda-phindo olunye.Kubomi bemihla ngemihla, unokuziqhelanisa ngokubamba indebe yamanzi.Olu qeqesho lufanelekile kwizigulane ezinomsebenzi ombi wokubamba.Ikakhulu yomeleza i-flexible yezandla kunye nezihlunu zangaphakathi.
4. I-Lateral Pinch Training
Beka iphepha eliqinileyo etafileni, ligxininise ukusuka kwicala, uze ukhulule.Phinda oku ka-8-10 njengeseti enye.Kubomi bemihla ngemihla, unokuziqhelanisa nokucofa amakhadi eshishini, izitshixo, okanye ujike izitshixo.Olu qeqesho lufanelekile kwizigulane ezinemisipha yeminwe ebuthakathaka kunye nokusebenza kakubi kweminwe.Eyona nto iphucula amandla emisipha yezandla yangaphakathi.
5. I-Tip-Pinch Training
Beka into encinci, njenge-toothpick, inaliti, okanye imbotyi, etafileni.Yicinezele kwi-tabletop kwaye uyikhulule.Phinda oku amaxesha angama-10-20 njengeseti enye.Olu qeqesho lufanelekile kwizigulane ezinokulungelelaniswa kweminwe ukuya kwiminwe.Ukomeleza ubukhulu becala ukunyakaza okucokisekileyo kwezandla.Ukuba izakhono zakho zobuchule bemoto ekuqaleni zihlwempuzekile, ungaqala ngezinto ezinkulu zokuzilolonga kwaye uqhubele phambili kancinci ukuya kwezincinci.
6. Uqeqesho lweFinger Grip
Bamba ipeni okanye izinti ngokuchanekileyo, usebenzisa iipads ezikude zobhontsi kunye nomnwe wesalathisi.Ziqhelise ukubhala okanye ukusebenzisa izinti.Olu qeqesho lufanelekile kwizigulane ezinokujikeleza okuncinci kwesandla kunye nokungahambi kakuhle kweminwe.Ikakhulu iphakamisa ukuguquguquka kweminwe kunye nokulungelelanisa.
7. Uqeqesho lokuPhakanyiswa kweNjongo
Goba iminwe emine yesandla sakho (ngaphandle kobhontsi) kwimilo yehuka kwaye uphakamise izinto ezifana neebhotile zamanzi, oobhaka, iingxowa zeplastiki, okanye iibhaskithi ezincinci (ungabongeza ubunzima ukuba kuyimfuneko).Phinda intshukumo yokuchola nokubeka phantsi njengophinda-phindo olunye.Olu qeqesho lufanelekile kwizigulane ezinemisipha edibeneyo ye-interphalangeal ebuthathaka.Kubomi bemihla ngemihla, unokuziqhelanisa nokuphakamisa oobhaka, iibhotile zamanzi, okanye iidrowa.
Kubalulekile ukuqaphela oku kulandelayo ngexesha loqeqesho:
- Qhubeka ngokuthe chu kwaye uphephe ukugcwala.Yandisa ukuqina koqeqesho ukusuka ezantsi ukuya phezulu, ixesha lokuzilolonga ukusuka kokufutshane ukuya kwelide, kunye nobunzima beentshukumo ukusuka kulula ukuya kunzima.
- Ukunciphisa inani kunye nobude bexesha lokuphumla kunye nokwandisa ukuphindaphinda kweeseshoni zonyango.
-Qala ngemithambo elula kwaye ngokuthe chu ukuya kwezo zintsonkothileyo.
- Nika ingqalelo ukulungelelaniswa kwe-physiological and psychological ngexesha lenkqubo yoqeqesho, kunye nenjongo yokugqibela yokufezekisa ukubuyisela.
*Njengoko imeko yesigulana ngasinye yahlukile, funa unyango ngokukhawuleza ukuba kukho nakuphi na ukungaqhelekanga okwenzekayo.
Nazi izixhobo zonyango ezisebenzayo zokubuyisela kwisimo sangaphambili:Iindlela ezili-12 zeTheyibhile yoQeqesho lokuBuyiselwa kwiSimo seSimo sesiqhelo esiSebenzayo
Ixesha lokuposa: Feb-22-2024