Paunenge uchipora kubva mukukuvara kwakakonzerwa nekudzidzira, madondoro anova zvishandiso zvakakosha zvekutsigira kupora. Anobvisa kumanikidzwa pagumbo rakakuvara uku achidzivirira kumanikidzwa kunogona kuwedzera mamiriro acho ezvinhu. Ngatifambei tichitarisa mashandisirwo emadondoro epasi pehapwa - rudzi rwemadhororo ane machira anokwana pasi pehapwa dzako - zvakachengeteka uye zvinobudirira kuti upore zvakanaka.
Nzvimbo dzinotsigira madondoro ehapwa dziri muhapwa, ruoko rwepamusoro, gokora neruoko. Inogona kuvimba nechipfuva, dumbu, bhandi repafudzi netsandanyama dzemaoko kuti ipe rutsigiro rwakasimba. Inokurumidza uye iri nyore kushandisa. Madondoro ehapwa anogona kushandiswa ari ega kana ari maviri, uye kazhinji anogona kuderedza huremu hwemakumbo ezasi ne80%.
Kusarudza kureba
1. Nzira mbiri dzekuyera
- Kureba kwegumbo remusana ndiko kureba kwemunhu akamira kwakapetwa ne0.77; kureba kubva pagumbo kusvika pachitsitsinho ari panzvimbo yakarara pamwe ne5cm.
- Kureba kwegumbo remusana kunoyerwa kubva pa5cm pasi pegumbo panzvimbo yakamira kusvika pa15cm kunze kwechigunwe chechishanu.
2. Nzvimbo yekubata yakatarwa
Kureba kwemubato kwacho kwakaita sekunge kana ruoko rwatambanudzwa kuti rubate mubato, gokora rinotenderedzwa nemadhigirii makumi matatu kana kuti mubato wacho wakaenzana ne trochanter huru ye femur. Unogona kugadziriswa wega kuti uwane kukwirira kwakakodzera.
Cherechedza:
- Murwere anofanira kupfeka shangu dzakajairika dzekuyera kumira.
- Daro riri pakati pekumusoro kwerutsigiro rwehapwa nehapwa rinofanira kunge rakaenzana neminwe mitatu yakatambanuka (inenge 5cm). Kana rakanyanya kukwira, rinogona kudzvanya mitsipa yeropa netsinga dze brachial plexus. Kana rakanyanya kudzika, harizokwanisi kutsigira madziro echipfuva, kurasikirwa nebasa raro rekudzikamisa fudzi, uye zvichaita kuti munhu asafambe zvakanaka.
- Pakushandisa madondoro, simba remuviri wepamusoro rinonyanya kutariswa pamaoko, kwete muhapwa.
- Kana simba remakumbo ekumusoro risina kukwana, wiricheya kana chimwe chinhu chinofanira kushandiswa pakufamba panzvimbo pemadondoro.
Nzira yekushandisa sei?
- Danho rekutenderera: Rakakodzera varwere vane kukuvara kwemakumbo ese ari maviri. Inzira yakajairika yekutanga kufamba. Ine kugadzikana kwakanaka asi kumhanya kwayo kunononoka.
- Bata machira ekubata nemaoko ese maviri uye shandisa simba remaoko ako kutsigira uremu hwemuviri wako
- Tambanudza madondoro ako
- Fambisa pakati pegiravhiti mberi, uye panguva imwe chete tenderedza makumbo ese ari maviri epasi mberi wobva wadzokera kuseri kwemutsetse unobatanidza ma cructhe maviri
- Dzokorora maitiro ari pamusoro apa
- Kusvetuka-svetuka pamusoro pedanho: nzira yepamusoro mushure mekunyatsogona kusvetuka-svetuka kubva padanho kuenda kune rimwe. Inomhanya nekukurumidza asi yakadzikama zvishoma. Mashandisirwo ayo akafanana nekufamba-svetuka kubva padanho kuenda kune rimwe.
- Bata machira ekubata nemaoko ese maviri uye shandisa simba remaoko ako kutsigira uremu hwemuviri wako
- Tambanudza madondoro ako
- Fambisa pakati pesimba rinokwevera pasi mberi, uye panguva imwe chete tenderedza makumbo ese ari maviri epasi kuti awire pamberi pemutsetse unobatanidza madondoro maviri.
- Dzokorora maitiro ari pamusoro apa
- Danho rine mapoinzi mana: Rakakodzera murwere ane simba rakanaka remhasuru dzekusimudza chiuno uye ane huremu hwakati, uye rinobvumira kufamba-famba zvishoma nezvishoma.
Kana gumbo rakabatwa riri gumbo rekurudyi:
- Tanga watambanudza tsvimbo yako yekuruboshwe
- Fambisa uremu hwako mberi wobva wafamba negumbo rako rekurudyi (nhengo yakakanganiswa)
- Tambanudza tsvimbo yako yekurudyi
- Fambisa pakati pako kana simba remagetsi richikwira mberi wobva wafamba negumbo rako reruboshwe (gumbo rine hutano)
- Dzokorora maitiro ari pamusoro apa
- Danho remapoinzi matatu: Rakakodzera varwere vasingagoni kutakura huremu pagumbo rakabatwa kana kuti vane kurwadziwa kwakanyanya pakutanga kwegumbo rakabatwa uye vanoramba kutakura huremu pasi.
Kana gumbo rakabatwa riri gumbo rekurudyi:
- Tsigira negumbo rekuruboshwe (gumbo rine hutano) uye tambanudza madondoro
- Fambisa nzvimbo yako yekukwevera pasi wotevera gumbo rako rekurudyi (nhengo yakakanganiswa) pasina kutakura huremu
- Tsigira nemadondoro maviri, uye fambisa gumbo rako rekuruboshwe (gumbo rine hutano) mberi kusvika panogumira madondoro.
- Danho rine mapoinzi maviri: Inzira yepamusoro mushure mekugona "danho rine mapoinzi mana". Rine kumhanya kwekufamba nekukurumidza uye rinoshanda kune imwe nzvimbo yakafanana ne "danho rine mapoinzi mana".
Kana gumbo rakabatwa riri gumbo rekurudyi:
- Tendeukira kuruboshwe (rutivi rwakanaka) wobuda negumbo rekurudyi (rutivi rwakakuvara) panguva imwe chete
- Tendeukira kurudyi (rutivi rwakabatwa) wobuda negumbo rekuruboshwe (rutivi rwakasimba) panguva imwe chete
- Dzokorora maitiro ari pamusoro apa
- Kwira matanho
Kana gumbo rakabatwa riri gumbo rekuruboshwe:
- Isa madondoro emuhapwa pamatanho uye mira zvakasimba
- Fambisa gumbo rakakweshwa kumativi ese kuenda padanho repamusoro
- Tevedzera gumbo rako rekuruboshwe (gumbo rine hutano) kusvika padanho repamusoro
- Ramba wakadzikama uye fambisa gumbo rako rekurudyi (nhengo yakakanganiswa) kusvika padanho repamusoro
- Dzokorora maitiro ari pamusoro apa
- Kuburuka masitepisi
Kana gumbo rakabatwa riri gumbo rekurudyi:
- Isa hapwa dzakaroverwa pamatanho womira zvakasimba
- Fambisa madondoro etsoka mbiri kuenda padanho rinotevera
- Gumbo rekurudyi (gumbo rakakanganiswa) rinotevera danho rinotevera
- Ramba wakagadzikana uye fambisa gumbo rako rekuruboshwe (gumbo rine hutano) kuenda padanho rinotevera
- Dzokorora maitiro ari pamusoro apa
Mazano
- Paunenge uchishandisa madondoro, unofanira kutanga waagadzirisa kusvika pakukwirira kwakakodzera
- Bata mibato yedanda rekutsigira muviri wako nemaoko ese maviri, pane kushandisa mahapwa ako kushandisa simba. Kune mitsipa yeropa netsinga dzakakosha muhapwa, uye kukuvara kwetsinga kunofanira kudzivirirwa.
- Usati wafamba, tarisa kana zvikushi zvecrutch nema rabha pads zvakagadzikana
- Iva nechokwadi chekushandisa macructhes pasi pakaoma uye chengetedza pasi pasina zvipingamupinyi kuti usakanganise kufamba kwako
- Pfeka mabhurugwa akakodzera uye shangu dzisingatsvedzeri paunenge uchifamba
- Kana mhedzisiro yacho isina kunaka, unogona kubvunza nyanzvi dzakakodzera kuti dziongororwe uye kurapwa kwakarongeka.
Nguva yekutumira: Kubvumbi-30-2025