Momwe mungagwiritsire ntchito ndodo - ndodo za m'khwapa

Mukachira kuvulala komwe kumachitika chifukwa cha maphunziro, ndodo zimakhala zida zofunika kwambiri zothandizira kuchira. Zimachotsa kupanikizika kwa mwendo wovulala pomwe zimateteza kupsinjika komwe kungawonjezere vutoli. Tiyeni tiwone momwe mungagwiritsire ntchito ndodo za m'khwapa - mtundu wokhala ndi nsonga zophimbidwa zomwe zimakwanira pansi pa mikono yanu - mosamala komanso moyenera kuti muchiritse bwino.

Malo othandizira a ndodo za m'khwapa ali m'khwapa, m'dzanja lapamwamba, m'chigongono ndi m'dzanja. Angadalire pachifuwa, m'mimba, m'chiuno ndi minofu ya m'manja kuti apereke chithandizo champhamvu. Ndi yachangu komanso yosavuta kugwiritsa ntchito. Ndodo za m'khwapa zitha kugwiritsidwa ntchito zokha kapena ziwiri, ndipo nthawi zambiri zimatha kuchepetsa kulemera kwa miyendo ya m'munsi ndi 80%.

Kutsimikiza kutalika

1. Njira ziwiri zoyezera

• Kutalika kwa ndodo ya axillary ndi kutalika kwa munthu amene waima kochulukitsidwa ndi 0.77; kutalika kuyambira pa axillary mpaka chidendene ali chagada kuphatikiza 5cm.
• Kutalika kwa ndodo ya axillary kumayesedwa kuyambira 5cm pansi pa axillary mutayimirira mpaka 15cm kunja kwa chala chachisanu.

2. Malo ogwirira ntchito atsimikizika

Kutalika kwa chogwirira ndi kotere kuti dzanja likatambasulidwa kuti ligwire chogwirira, cholumikizira cha chigongono chimapindika madigiri 30 kapena chogwiriracho chimakhala chofanana ndi trochanter yayikulu ya femur. Chikhoza kusinthidwa chokha kuti chikhale kutalika koyenera.

Zindikirani:

1. Wodwalayo ayenera kuvala nsapato zoyenera kuyeza poyimirira.
2. Mtunda pakati pa pamwamba pa chithandizo cha m'khwapa ndi m'khwapa uyenera kukhala wofanana ndi zala zitatu zopingasa (pafupifupi 5cm). Ngati ndi yayitali kwambiri, ikhoza kufinya mitsempha yamagazi ndi mitsempha ya brachial plexus. Ngati ndi yotsika kwambiri, singathe kuthandizira khoma la chifuwa cha mbali, kutaya ntchito yake yokhazikika paphewa, ndipo izi zingayambitse kuyenda moyipa.
3. Mukamagwiritsa ntchito ndodo, mphamvu ya thupi lapamwamba imayang'ana kwambiri manja, osati m'khwapa.
4. Ngati mphamvu ya miyendo yakumtunda si yokwanira, muyenera kugwiritsa ntchito njinga ya olumala kapena chithandizo china poyenda m'malo mwa ndodo.

Momwe mungagwiritsire ntchito?

• Kusuntha: Koyenera odwala omwe avulala miyendo yonse iwiri. Ndi njira yodziwika bwino yoyambira kuyenda. Ili ndi kukhazikika bwino koma liwiro lake ndi lochepa.

1. Gwirani zogwirira zolimba ndi manja onse awiri ndipo gwiritsani ntchito mphamvu ya manja anu kuti muthandizire kulemera kwa thupi lanu
2. Tambasulani ndodo zanu
3. Yendetsani pakati pa mphamvu yokoka patsogolo, ndipo nthawi yomweyo gwedezani miyendo yonse yapansi patsogolo ndikugwera kumbuyo kwa mzere wolumikiza mipiringidzo iwiri.
4. Bwerezani njira yomwe ili pamwambapa

• Kusuntha pamwamba pa sitepe: njira yapamwamba kwambiri mutaphunzira bwino kusuntha kupita ku sitepe. Ili ndi liwiro lachangu koma kukhazikika kwake kuli koyipa pang'ono. Kuchuluka kwa momwe imagwiritsidwira ntchito ndi kofanana ndi kusuntha kupita ku sitepe.

1. Gwirani zogwirira zolimba ndi manja onse awiri ndipo gwiritsani ntchito mphamvu ya manja anu kuti muthandizire kulemera kwa thupi lanu
2. Tambasulani ndodo zanu
3. Yendetsani pakati pa mphamvu yokoka patsogolo, ndipo nthawi yomweyo gwedezani miyendo yonse yapansi patsogolo kuti ifike patsogolo pa mzere wolumikiza ndodo ziwirizo.
4. Bwerezani njira yomwe ili pamwambapa

• Gawo la mfundo zinayi: Ndi yoyenera odwala omwe ali ndi mphamvu zabwino zokweza minofu ya m'chiuno komanso mphamvu zina zonyamula zolemera, ndipo amalola kuyenda movutikira.

Ngati mwendo wokhudzidwa uli mwendo wakumanja:

1. Choyamba tambasulani ndodo yanu yakumanzere
2. Yendetsani kulemera kwanu patsogolo ndipo yendani patsogolo ndi mwendo wanu wakumanja (chiwalo chomwe chakhudzidwa)
3. Tambasulani ndodo yanu yakumanja
4. Sunthani pakati panu ngati mphamvu yokoka patsogolo ndikupita patsogolo ndi mwendo wanu wakumanzere (mwendo wathanzi)
5. Bwerezani njira yomwe ili pamwambapa

• Gawo la mfundo zitatu: Loyenera odwala omwe sangathe kunyamula kulemera kwa mwendo wokhudzidwa kapena omwe ali ndi ululu waukulu kumayambiriro kwa mwendo wokhudzidwa ndipo amakana kunyamula kulemera pansi.

Ngati mwendo wokhudzidwa uli mwendo wakumanja:

1. Thandizani ndi mwendo wakumanzere (mwendo wathanzi) ndi kutambasula ndodo
2. Yendetsani pakati pa mphamvu yokoka patsogolo ndikutsatira mwendo wanu wakumanja (chiwalo chomwe chakhudzidwa) popanda kunyamula kulemera
3. Thandizani ndi ndodo ziwiri, ndipo sunthani mwendo wanu wakumanzere (mwendo wathanzi) patsogolo mpaka pomwe ndodozo zimagwera pansi.

• Gawo la mfundo ziwiri: Ndi njira yotsogola mukamaliza "kuyendetsa masitepe anayi". Lili ndi liwiro loyenda mofulumira ndipo limagwira ntchito mofanana ndi "kuyendetsa masitepe anayi".

Ngati mwendo wokhudzidwa uli mwendo wakumanja:

1. Tembenukani kumanzere (mbali yathanzi) ndipo tulukani ndi mwendo wakumanja (mbali yokhudzidwa) nthawi yomweyo
2. Tembenukani kumanja (mbali yomwe yakhudzidwa) ndipo tulukani ndi mwendo wakumanzere (mbali yathanzi) nthawi yomweyo
3. Bwerezani njira yomwe ili pamwambapa

• Kwerani masitepe

Ngati mwendo wokhudzidwa ndi mwendo wakumanzere:

1. Ikani ndodo za m'khwapa pa masitepe ndipo imani molimba
2. Sunthani mchira wa m'khwapa wozungulira mbali zonse ziwiri kupita ku sitepe yapamwamba
3. Tsatirani mwendo wanu wakumanzere (mwendo wathanzi) mpaka pamwamba.
4. Khalani olimba ndipo sunthani mwendo wanu wakumanja (chiwalo chomwe chakhudzidwa) kupita pamwamba pa sitepe
5. Bwerezani njira yomwe ili pamwambapa

• Kutsika masitepe

Ngati mwendo wokhudzidwa uli mwendo wakumanja:

1. Ikani chivundikiro cha m'khwapa pa masitepe ndipo imani molimba
2. Sinthani ndodo za m'khwapa kupita ku sitepe yotsatira
3. Mwendo wakumanja (chiwalo chomwe chakhudzidwa) ukutsatira sitepe yotsatira
4. Khalani olimba ndipo sunthani mwendo wanu wakumanzere (mwendo wathanzi) kupita ku sitepe yotsatira
5. Bwerezani njira yomwe ili pamwambapa

Malangizo

• Mukagwiritsa ntchito ndodo, choyamba muyenera kuzisintha kufika kutalika koyenera
• Gwirani zogwirira za ndodo ndi manja onse awiri kuti muthandizire thupi lanu, m'malo mogwiritsa ntchito makhwapa anu kuti mugwiritse ntchito mphamvu. Pali mitsempha yamagazi ndi mitsempha yofunika kwambiri m'khwapa, ndipo kuwonongeka kwa mitsempha kuyenera kupewedwa.
• Musanayende, yang'anani ngati zomangira za ndodo ndi mapepala a rabara zili zokhazikika
• Onetsetsani kuti mukugwiritsa ntchito mikanda yolimba panthaka youma ndipo sungani pansi pa zinthu zopinga kuti musakhudze kuyenda kwanu.
• Valani mathalauza aatali oyenera komanso nsapato zosaterereka mukamayenda
• Ngati zotsatira zake sizili bwino, mutha kufunsa akatswiri oyenerera kuti muwunikenso bwino komanso kuti mulandire chithandizo.