Ana buƙatar ƙuƙun hannu masu ƙarfi a cikin wasan motsa jiki, hawa dutse, fasahohin fafatawa, gina jiki, ƙetare jiki, ɗaga iko da sauran wasanni. Strengtharfinsu da sassauci suna buƙatar haɓaka, don haka hana rauni.
Koyaya, mutane da ke nesa da wasanni suna buƙatar hannayen lafiya. Abin da ake kira "cututtukan ramin ɓarna na carpal" - yanayin cuta wanda ke faruwa sakamakon aiki mai tsawo a kwamfutar - an gano shi da yawa. Abinda yake shine rashin motsi da motsin rai na haifar da jijiyar jijiyar cikin canal.
Motsa jiki shine rigakafin wannan cuta. Kuna iya ƙarfafa wuyan hannu a gida ba tare da amfani da ƙarin kayan aikin motsa jiki ba.
Ofaya daga cikin mahimmancin motsi da sauƙi na wuyan hannu shine juyawa. Wannan aikin motsa jiki ne na asali don masu farawa. Yana da nauyi kuma baya buƙatar kayan aiki na musamman:
- Mun tashi zuwa wurin farawa: ƙafafun kafaɗu kafada baya, hannaye a baje dabam, miƙa a layi ɗaya zuwa bene. Dabino yana fuskantar ƙasa.
- Za mu fara motsa jiki: a cikin motsi na zagaye, muna juya wuyan hannayen hannu zuwa gaba, muna zayyana wani da'irar kirkira.
- Don haɓaka kaya a hannuwanku, zaku iya ɗaukar ƙarin nauyi, misali, dumbbells. Da farko, kadan nauyi, a hankali ana iya kara shi.
- Muna kokarin kiyaye jiki ba motsi, aiki kawai da wuyan hannu.
- Muna numfashi daidai, ba tare da wahala ba.
- Muna aiwatar da juyawa 10-15 a kowace hanya. Sabili da haka 3-4 yana kusantowa tare da hutawa a minti ɗaya.
Don kowane rashin jin daɗi, dole ne ku daina yin aiki, hutawa da komawa motsa jiki kawai bayan minti 10-15 idan babu ciwo.
Horon hannu yau da kullun yana da amfani. Lokaci kaɗan aka kashe akan wannan.
