Mimwe yemaoko ino inonyanya kushanda nesimba. Simba ravo rinoenderana nehuwandu hwehutano hwemisungo, iyo inoshandura uye isinganzwisisi phalanges. Kuziva maitiro anoshandiswa pakuvandudza misimba iyi ichaita kuti kuchinja kuite zvakanyanya kuoma mukubatanidza maitiro emisungo yemaoko uye bhanhire rembudzi.
Ita maitiro ekutanga mubasa rega rega mune chimiro chinotonhora, usingashandisi simba rakaoma, mukudzokorora kwese kunotevera, zvishoma nezvishoma kuwedzera kukanganisa kwemasisita kusvika paunokwanisa. Tevera mutemo uyu zvakare apo iwe uchiita maitiro emamwe mapoka emasumbu. Edza kuita mafambiro nehukuru hwakakura pakati pezvokutanga uye zvekupedzisira.
Kudzidzira kweminwe hakusi kwakaoma, asi inoshanda zvikuru mukudzivirira arthritis. Inogona kuitwa kakawanda pazuva uye nhamba yekudzokorora kubva pa6 kusvika ku10 pakamira.
1. Zvishoma nezvishoma kuburitsa muromo wekono wekanja rwerudyi, nyora piranx yake yepamusoro nechigunwe chekuruboshwe, icho chichaita sekutsigirwa. Zvadaro shandura index yako yemunwe zvine simba, uchitaura zvakasiyana nechembera yako. Ita basa racho neminwe yega yega ruoko rworudyi, zvino, kuchinja zviito zvemaoko, umwe neumwe wekuruboshwe uye kuguma nemagunwe.
2. Ita shanduko imwechete seyedzidziso yekare, asi kubata chigunwe chekuruboshwe neminwe mina yekurudyi uye pamwe chete.
3. Itai maitiro ezvinyama zvinowedzera minwe. Ruoko rworuboshwe runotambanudza, zvigunwe zvinotenderera kumusoro. Ichashandiswa sechigadziro chakasimba. Bend the index finger yekurudyi uye iyo phalanx yepamusoro inogara muminwe kana muchindwe weboshwe. Zvino ruramisa zvakananga. Ita sangano iri rokutanga neminwe yose yorudyi, zvino shandura maoko.
4. Ita shanduko imwe chete, asi neine minwe mina yezvanza zvose.
5. Simbisa chibato choruoko rworuboshwe muchibato, kubva kumusoro kwepamusoro muchanza cheruoko rworudyi pairi. Bhenesa ruoko rworuboshwe kuruboshwe, kurwisana nekudzvinyirirwa kwechindwe cheruoko rworudyi.
6. Ita shanduko imwechete seyakashandura kare, ingobhururura ruoko rwako, ikasungirirwa muchibhakera, ichitsire chikamu.
7. Tambanudza ruoko rworuboshwe uye uise nzvimbo yakananga pachikwata chepfupa, kubva pasi uuye nayo kuruoko rwakanamatira ruoko rwako rworudyi ugoitora neminwe yako yakasara. Zvadaro shandisa maoko ako kune rimwe divi uye iwe pamwe chete udzoke neruoko rworudyi. Shandisa ruoko rwako rworuboshwe kuti urwise. Mushure meizvozvo, shandura ruoko rwemaoko uye dzokorora chiito.
8. Tambanudza fani yoruoko rworuboshwe muchibato, uibate nemuchindwe wekanja rwerudyi ugochinja ruoko rworuboshwe kuitira kuti zvigunwe zvibatanidzwe.
9. Ita shanho imwechete seyakaitwa kare, shandisai ruoko rwenyu rworudyi, shandisa ruoko rwenyu rworudyi, shandisa ruoko rwenyu rworudyi mushure mutsva.
Paunenge uchiita maitiro 8 ne9, chengeta maoko ako akadzikatira pamakumbo pamberi pebhokisi rako. Kuti urambe uine hurumende iyi, inonyanya kusvibisa misungo yebhanhire refudzi, iro richapa mamwe maitiro ekudzidzisa. Kufambisa kweruzhinji rwemaoko uye shanduko kunobatsirawo pamamiriro ezvinhu ehandi uye zvigunwe.
"Siri biceps" Comp. E.V. Dobrova