I-11 Trigger Finger Exercises Yokuzama Ekhaya

-Delile

• Ungaqala kanjani
• 1. Ukunwebeka kweminwe
• 2. Ukuthunjwa kweminwe 1
• 3. Ukuthathwa kweminwe 2
• 4. Ukusabalala komunwe
• 5. Imishini yesundu
• 6. Ukuthathwa kwento
• 7. Iphepha noma ithawula bamba
• 8. 'O' Ukuzivocavoca umzimba
• 9. Abavula iminwe nezandla
• 10. I-tendon ishibilika
• 11. Umunwe welula
• Ungakhohlwa ngokuzihlikihla!
• Lapho uzobona udokotela wakho

Ukuvivinya umzimba kungasiza kanjani

Ukuvuvukala okubangela umunwe wokuqalisa kungaholela ebuhlungwini, ubumnene, nasekuhambeni okulinganiselwe.

Ezinye izimpawu zifaka:

• ukushisa, ukuqina, noma ubuhlungu obuqhubekayo ngaphansi kwesithupha noma umunwe wakho othintekile
• iqhubu noma isigaxa phansi komunwe wakho
• ukuchofoza, ukuphuma, noma ukuqhuma komsindo noma ukuzwa lapho uhambisa umunwe wakho
• ukungakwazi ukuqondisa umunwe wakho ngemuva kokukugoba

Lezi zimpawu zingathinta ngaphezu komunwe owodwa ngesikhathi nasesandleni zombili. Izimpawu nazo zingabonakala kakhulu noma zibonakale ekuseni, lapho ucosha into, noma lapho uqondisa umunwe wakho.

Ukwenza izivivinyo eziqondisiwe nokwelula kungasiza ekunciphiseni izimpawu zakho nokwandisa ukuguquguquka. Kubalulekile ukuthi uvivinye umzimba njalo ukuze uthole imiphumela emihle kakhulu.

Ungaqala kanjani

Lokhu kungukuzivocavoca okulula okungenziwa noma kuphi. Ukuphela kwezinto ozozidinga yibhande lokunwebeka nezinto ezahlukahlukene ezahlukahlukene. Izinto zingabandakanya izinhlamvu zemali, iziqongo zamabhodlela, namapeni.

Zama ukusebenzisa okungenani imizuzu eyi-10 kuye kwengu-15 ngosuku wenza lezi zivivinyo. Ungakwazi ukwandisa isikhathi osichitha wenza izivivinyo njengoba uthola amandla. Futhi ungakhuphula inani lokuphindaphinda nokusetha.

Kulungile uma ungakwazi ukuqedela uhla oluphelele lokunyakaza lokuzivocavoca! Kufanele wenze okuningi ngangokunokwenzeka. Uma iminwe yakho izwa ubuhlungu nganoma yisiphi isizathu, kulungile ukuthatha ikhefu eliphelele ekuzivocavoca izinsuku ezimbalwa noma uze uzizwe ungcono.

1. Ukunwebeka kweminwe

1. Beka isandla sakho usibeke phezu kwetafula noma endaweni eqinile.
2. Sebenzisa esinye isandla sakho ukubamba umunwe othintekile.
3. Phakamisa kancane umunwe bese ugcina yonke iminwe yakho isicaba.
4. Phakamisa futhi welule umunwe phezulu njengoba uzohamba ngaphandle kokuhlunga.
5. Yibambe lapha imizuzwana embalwa bese uyidedela ibuyele phansi.
6. Ungenza lokhu kunweba kuyo yonke iminwe yakho nasesithupheni sakho.
7. Yenza isethi engu-1 yokuphindaphinda okungu-5.
8. Phinda izikhathi ezintathu kulo lonke usuku.

2. Ukuthunjwa kweminwe 1

1. Beka isandla sakho phambi kwakho.
2. Nweba umunwe wakho othintekile nomunwe ojwayelekile eduze kwawo.
3. Sebenzisa isithupha sakho nomunwe wenkomba kusuka kwesinye isandla ukuze ucindezele kahle iminwe yakho enwetshiwe.
4. Sebenzisa umunwe wakho wenkomba nesithupha ukufaka ukumelana okuncane eminweni yakho emibili njengoba uwahlukanisa.
5. Bamba lapha imizuzwana embalwa bese ubuyela endaweni yokuqala.
6. Yenza iqoqo elilodwa lokuphindaphinda okungu-5.
7. Phinda izikhathi ezintathu kulo lonke usuku.

3. Ukuthathwa kweminwe 2

1. Susa umunwe wakho othintekile kude ngangokunokwenzeka kusuka kumunwe wakho ojwayelekile oseduzane ukuze wakhe isikhundla se-V.
2. Sebenzisa umunwe wakho wenkomba nesithupha sakho ngasesandleni sakho esiphambene ukucindezela le minwe emibili komunye umunwe.
3. Bese ucindezela iminwe emibili ukuyisondeza ndawonye.
4. Yenza isethi engu-1 yokuphindaphinda okungu-5.
5. Phinda izikhathi ezintathu kulo lonke usuku.

4. Ukusabalala komunwe

1. Qala ngokuncinza izeluleko zeminwe yakho nezithupha.
2. Beka ibhande lokunwebeka uzungeze iminwe yakho.
3. Susa iminwe yakho kude nesithupha sakho ukuze ibhendi liqine.
4. Nweba iminwe yakho kanye nesithupha kude bese nisondelana izikhathi eziyishumi.
5. Kufanele ukwazi ukuzwa ukungezwani okuncane kokunwebeka ngenkathi wenza lokhu.
6. Bese ugoba iminwe yakho nesithupha ngasentendeni yesandla sakho.
7. Hook the band nokunwebeka phakathi.
8. Sebenzisa isandla sakho esiphambene ukudonsa ukuphela kwebhande ukudala ukungezwani okuncane.
9. Gcina ukungezwani njengoba uqonde bese ugoba iminwe yakho amahlandla ayi-10.

10. Phinda okungenani ama-3 usuku lonke.

5. Imishini yesundu

1. Thatha into encane uyibeke entendeni yesandla sakho.
2. Cindezela uqinise imizuzwana embalwa.
3. Ngemuva kwalokho dedela ngokuvula iminwe yakho ibanzi.
4. Phinda izikhathi ezimbalwa.
5. Kwenze okungenani izikhathi ezimbili phakathi nosuku usebenzisa izinto ezahlukahlukene.

6. Ukuthathwa kwento

1. Beka okunezinhlobonhlobo ezinkulu zezinto ezincane ezifana nezinhlamvu zemali, izinkinobho, nodlawana etafuleni.
2. Thatha into eyodwa ngesikhathi ngokuyibamba ngomunwe nesithupha sakho.
3. Hambisa into iye kolunye uhlangothi lwethebula.
4. Phinda ngento ngayinye.
5. Qhubeka imizuzu emihlanu wenze lokhu kabili ngosuku.

7. Iphepha noma ithawula bamba

1. Beka iphepha noma ithawula elincane entendeni yesandla sakho.
2. Sebenzisa iminwe yakho ukukhama uphinde uhlwithe iphepha noma ithawula libe yibhola elincane ngangokunokwenzeka.
3. Faka ingcindezi esibhakeleni sakho ngenkathi ucindezela futhi ubambe lesi sikhundla imizuzwana embalwa.
4. Bese uqondisa iminwe yakho kancane bese udedela iphepha noma ithawula.
5. Phinda izikhathi eziyishumi.
6. Yenza lo msebenzi kabili ngosuku.

8. 'O' Ukuzivocavoca umzimba

1. Letha umunwe wakho othintekile kusithupha sakho ukuze wakhe isimo “O”.
2. Bamba lapha imizuzwana emi-5.
3. Bese uqondisa umunwe wakho bese uwubuyisela endaweni ethi "O".
4. Phinda izikhathi eziyishumi okungenani kabili ngosuku.

9. Abavula iminwe nezandla

1. Qala ngokumasaja kancane indawo ezansi komunwe othintekile.
2. Bese wenza isibhakela njengoba uletha yonke iminwe yakho ndawonye.
3. Vula bese uvale isibhakela sakho imizuzwana engama-30.
4. Bese uqondisa umunwe othintekile bese uwubuyisela phansi ukuze uthinte intende yesandla sakho.
5. Qhubeka nokuhamba imizuzwana engama-30.
6. Okunye phakathi kwalezi zivivinyo ezimbili imizuzu emibili.
7. Yenza lo msebenzi kathathu ngosuku.

10. I-tendon ishibilika

1. Sabalalisa iminwe yakho ngangokunokwenzeka.
2. Goba iminwe yakho ukuze izinzwane zakho zithinte phezulu kwesandla sakho.
3. Qondanisa iminwe yakho futhi uyisebenzise ibanzi.
4. Bese ugoba iminwe yakho ukuthinta phakathi kwesandla sakho.
5. Vula iminwe yakho kabanzi.
6. Manje letha iminwe yakho ukuthinta phansi kwesandla sakho.
7. Bese uletha isithupha sakho ukuze uthinte umunwe ngamunye.
8. Letha isithupha sakho ukuthinte izindawo ezahlukahlukene entendeni yesandla sakho.
9. Yenza amasethi ama-3 kabili ngosuku.

11. Umunwe welula

1. Sabalalisa iminwe yakho ngangokunokwenzeka bese ubamba imizuzwana embalwa.
2. Bese ucindezela iminwe yakho eduze.
3. Manje goba yonke iminwe yakho emuva emuva imizuzwana embalwa, bese uya phambili.
4. Beka isithupha sakho siqonde bese ubambe ngobumnene isithupha emuva imizuzwana embalwa.
5. Phinda ukwelula ngakunye izikhathi eziningana.
6. Ingabe lokhu kunweba okungenani kabili ngosuku.

Ungakhohlwa ngokuzihlikihla!

Kunconywa futhi ukuthi uzijwayeze ukuzisiza ukuphatha umunwe we-trigger. Lokhu kungenziwa imizuzu embalwa ngesikhathi usuku lonke.

Kukuzuzisa ikakhulukazi ukubhucunga umunwe othintekile ngaphambi nangemva kwalokhu kuzivocavoca umzimba. Ukubhucunga umzimba kuzosiza ukukhulisa ukujikeleza kwegazi, ukuguquguquka, nobubanzi bokuhamba.

Ukwenza lokhu:

1. Ungakwazi uhlikihla noma uhlikihle ngokunyakaza okuyindilinga.
2. Faka ingcindezi eqinile kodwa emnene.
3. Ungakwazi ukubhucunga indawo ehlanganisiwe nayo yonke ethintwa ngumunwe wokuqalisa noma ugxile kumaphoyinti athile.
4. Ungacindezela ubambe iphuzu ngalinye cishe imizuzwana engama-30.

Ungafisa ukufinyeza isandla sakho sonke, isihlakala, nengalo, ngoba zonke lezi zindawo zixhunyiwe. Unganquma ukuthi iyiphi indlela ezwa kahle kakhulu futhi uzuze imiphumela emihle kakhulu.

Lapho uzobona udokotela wakho

Kufanele uqale ukubona ukuthuthuka kungakapheli amasonto ambalwa kuye ezinyangeni eziyisithupha zokuvivinya umzimba okungaguquguquki. Uma wenze izivivinyo njalo futhi awubonanga ukuthuthuka, noma uma izimpawu zakho ziqala ukuba zimbi noma zinzima, kufanele ubone udokotela wakho. Lokhu kuzivocavoca akusebenzi nazo zonke iziguli nokwelashwa kanti nokuhlinzwa kuyadingeka kakhulu.