Gyara yana nuna alama ce ta amplitude na haɗin gwiwa. Sabili da haka, mafi muni da ƙaddamarwa, mafi girma shine damar samun wuri daidai, shimfiɗar ligament ko rarrabawa. Kwararrun wurare daban-daban ne kawai wajibi ne su yi nisa don kaucewa raunin da kuma yanayin "haɗarin tsoka" wanda ke faruwa a lokacin da ƙarfin karfi yake ci gaba da rashin cikakkiyar ƙungiyoyi don shimfiɗa tsokoki.
Amma game da shiga, to, a gaskiya, lokacin da aka ambata ƙaddamarwa daga karuwa, ƙungiyar farko da ta tashi ita ce bukatar zama a kan igiya. Twine don farawa - yana da zafi, mara kyau da kuma traumatic. A cikin wani akwati ba sa matsa lamba kan kanka ba kuma kada ka dame sha'awar twine. Da farko, dole ne ka lura da kowane nau'i na gabatarwa don farawa, wanda zai kara sassaucin jiki duka, sannan sai kawai za ka iya zaɓar aiki a hankali a kan spar.
Iri na shimfidawa
A hakikanin gaskiya, ƙirar da aka shimfiɗa suna da yawa iri iri:
- Hanyar wucewa - kun shimfiɗa abokin tarayya, tsaye a ƙafafunsa a matsayi na "malam buɗe ido" ko latsa a baya a cikin gangara;
- mai aiki - ka shimfiɗa kanka, ƙara tsokar da tsokoki a kan su tare da nauyin jikinka;
- Ana yin tsayin daka - ka ci gaba da matsayin "tashin hankali" a cikin tsokoki na 15 - 60 seconds;
- Tsarin zane-zane na zane-zane yana da tsalle-tsalle.
- Ana yin dilaguwa - raguwa, wanda ƙananan danniya ya samu, bayan haka sai ku sannu a hankali daga matsayi ɗaya don matsawa zuwa wani.
Don farawa, wannan tsayin daka ne, wannan faɗakarwar ballistic abu ne kawai. Kuna buƙatar tunawa cewa irin aikin da ya fi dacewa ga wadanda suka fara daga fashewa shi ne ka'ida. Lokacin da ka gyara matsayin jikin ka kuma tafi ba tare da jerks zuwa wani matsayi ba, haɗarin wani abu da aka lalace da kuma miƙa ya kusan rage zuwa kome. Amma tare da tsauraran da kake buƙatar jira. Dynamic shimfidawa yana da kyau sosai. Yana aiki ne na gymnastic, yana motsawa daga nesa zuwa gicciyen gicciye, a cikin kalma, yi shi kuma ku shiga shi!
Aiki
Za mu yi wani sassaucin ƙaddamarwa, wanda yake kunshe da abubuwa masu mahimmanci da kuma tsauri.
- Kasancewa madaidaiciya, kafafu a fadi, a kan inhalation zamu shimfiɗa hannunmu zuwa sama, a kan exhalation muna yin safar gaba. Muna tafiya a kan ƙafafunmu. Mun mika hannayen mu ga tarnaƙi, muna ci gaba da mirgina. Ƙara ƙararraki tare da hannunka kuma komawa a kan rollback.
- Mun sanya hannayen hannu gaba, muna tanƙwara kafa na hagu kuma mu ci gaba, shimfiɗa kafa na baya, raƙuman ruwa.
- Hatsun kafa na dama yana hagu, hagu hannun mu, mun cire goshin zuwa ƙafa. Ladoshka a ƙasa, kafafar hagu an cire baya, da dama tanƙwara kuma zauna a kai. Ɗaga hannunka, gyara matsayin. Muna sauka a kan dama na dama, ƙafar dama ta turawa zuwa tsakiyar, muna ƙoƙari mu ɗora ƙafa, muyi gaba.
- Mu ci gaba da hagu na hagu, sa kafa a cinya ta dama, muna danna hannunmu a kan ƙafafunmu, muna kwance a gaba.
- Muna tafiya a baya.
- Muna yin komai daga motsa jiki 2 zuwa kafa na dama.
- Kwancen kafafu na Half suna nunawa a gaban mu, suna kafa rhombus, ƙafafu ɗaya. Muna yin kusantar kafafu.
- Ƙafãfun kafa suna yaduwa har zuwa wuri mai yiwuwa, a cikin gangaren hannu mun sanya su a karkashin ƙafafunmu kuma suna shimfiɗawa, yayin da shugaban ya sauka a matsayin ya yiwu.
- Mun bar wannan matsayi a hankali, muna tattara ƙafafunmu "a cikin Turkiyya", take numfashi da kuma exhale.
Akwai abu daya da ke sa mutane da yawa farawa suyi hannayensu. Domin inganta sassauci , kana buƙatar shimfiɗawa a kowace rana ba tare da damuwa ba. Gaskiyar ita ce, ƙwaƙwalwar ajiyar kwakwalwa don wannan "shimfiɗawa" yana da cewa bayan kwanaki da yawa na katsewa, duk abin da ya fara sake tashi. Sabili da haka, kada ku kasance da jinkirin yin yau da kullum a kalla mafi yawan samfurori don sassauci.