Miƙa atisaye don hannu da kafaɗu

Mun shirya atisaye mafi inganci don shimfida tsokoki na hannaye, hannuwan hannu da belin kafaɗa a gare ku. Ka tuna, mabuɗin don miƙawa ba a yi aikin har sai ciwon ya fara. Kullum kuna buƙatar sanin lokacin tsayawa da ci gaba a hankali.

Don gaban kafadu

Mikewa gaban Delta:

1. Tsaye, ƙafa kafada nisa baya. Hannaye a bayan baya, ɗayan yana haɗa wuyan ɗayan.
2. Raisedyallen hannu ya ɗaga sama yadda ya yiwu kuma gwiwar hannu sun tanƙwara. Dole ne a lantse kirji a gaba. Kafadu kafada. Za ku ji gaban kafada ya miƙe.

Don tsakiyar kafadu

Wannan aikin yana baka damar shimfida tsakiyar Delta:

1. Tsaya madaidaiciya tare da ƙafa kafa-nisa nisa.
2. Latsa hannu ɗaya a kan jikin a matsayin kamar yadda yake a hoton da ke ƙasa. Da yatsun hannunka, ka kamo gwiwar ka, ka ja gefe da kasa. Kar ka matsa kafadar ka a gefe, ya kamata a gyara shi a wuri daya.
3. Maimaita dayan hannun.

Don bayan kafadu

Ana gudanar da aikin ne don shimfidawa daga baya na daddawa da juyawa:

• Matsayin jiki iri daya ne.
• Iseaga hannu ɗaya don daidaitawa tare da bene kuma, ba tare da lankwasawa ba, miƙa kirji zuwa ɗaya kafadar. Yi amfani da hannunka don taimakawa gwiwar hannu a ƙarshen motsi. Jikin ya kasance a tsaye.
• Maimaita motsi don ɗayan hannun.

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Triceps ya miƙa

Kuna iya shimfiɗa triceps brachii ta wannan hanyar:

1. Tsaya madaidaiciya tare da gwiwoyinku kadan.
2. Sanya hannunka a lanƙwasa a gwiwar ka a bayan kai. Kafada ya zama ya kasance yana tsaye a ƙasa.
3. Da hannunka ɗaya, ka riƙe gwiwar hannu da ke aiki ka danna, ƙoƙarin kawo shi har ma da bayan kai. Gwiwar hannu na hannun da kake ja ya kamata ya tanƙwara gwargwadon iko, dabino ya miqe zuwa ga kafadar kafada (zuwa ga kashin baya). Jikin ya kasance madaidaiciya.
4. Canja hannayenka.

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Biceps ya shimfiɗa

Motsa jiki don biceps brachii:

1. Sanya yatsun ka a jikin kofa ko wani abu mai kama da gwiwar gwiwar ka sama da babban yatsan ka. Hannun yana layi daya da bene.
2. Motsa jiki gaba kadan.
3. Maimaitawa don ɗayan hannun.

Triceps da Hannun kafa

Wannan hadadden motsa jiki ne wanda zai baku damar miƙa duka triceps da kafadu lokaci ɗaya:

1. Legafafu kafada-nisa baya, dan lankwasa.
2. Ana kawo wuyan hannu daya a bayan baya daga ƙasa. Dabino ya juya waje yana matsewa ta baya.
3. Sauran hannun kuma yana sake dawowa, amma ta saman. Gwiwar hannu ya kalli sama, tare da yatsunmu zamu kai ga yatsun hannun na biyu. Yi ƙoƙari don rufe yatsunku a cikin makullin. Maiyuwa bazaiyi aiki da farko ba; sauƙin taɓawa zai isa. Idan wannan bai yi aiki ba, yi amfani da igiya ku “rarrafe” tare da yatsun juna. Bayan lokaci, za ku iya taɓa su.
4. Canja hannaye kuma maimaita motsi.

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Stretcharƙwarawa mai wuyan hannu

Wannan aikin yana shimfida tsokoki a gaban goshin goshi:

1. Zauna a ƙasa kan gwiwoyinku. Miƙa hannayenku gaba don tafin tafin hannunku ya tsaya a ƙasa, kuma yatsunku suna nuna juna. Hannayen falon kafada baya.
2. Yi ƙoƙari, daɗa ƙwanƙwasawa da jingina tare da jikinka duka, don canza nauyin jikinka zuwa hannayenka.

Stretchyallen maƙunƙun hannu

Yanzu muna shimfiɗa farjin ciki na gaban hannu:

1. Tsaya madaidaiciya tare da gwiwoyinku kadan. Hakanan zaka iya yin aikin yayin zaune.
2. Miƙa hannunka mai aiki a gabanka. Yi isharar tsayawa tare da tafin hannu. Iseaga dabino sama yadda ya yiwu (daidai dabino, ba duka hannun ba).
3. Ta dayan hannunka, ka kamo tafin hannunka ka ja shi zuwa gare ka.
4. Yi motsa jiki na biyu.

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Cikakken bidiyo kan yadda za a iya miƙa hannuwanku da kafaɗu yadda ya kamata (ga wasu zaɓuɓɓukan atisaye waɗanda ba sa cikin kayan - muna dubawa):

Kalli bidiyon: কপড কচক যয ও টন টন কজ করত হয, সমসসর সমধন. Sewing machine problem u0026 solution (Agusta 2025).