Palce i dłonie wspinacza
Moderatorzy: adamek, Moderatorzy
PODCIĄGANIE
...na dobry początek...
http://www.pspnd.pl/download/Podciagani ... lko....pdf
...i gdy postępy będą wyraźnie widoczne...
http://www.pspnd.pl/download/Podciagani ... ch_%21.pdf
....a po treningu coś dla Ciała - a dokładnie dla dłoni wspinacza-podciągacza
Kąpiel dla dłoni z dodatkiem mleka
Wymieszać jedną filiżankę mleka z filiżanką naparu z rumianku lub bzu czarnego i w takim roztworze zanurzyć dłonie. Kąpiel taka wygładzi, nawilży i odżywi skórę rąk. Zabieg powinnyśmy powtarzać 2 razy w tygodniu, wtedy skóra dłoni będzie miękka i dobrze ukrwiona.
Kompres z żółtkiem
Wymieszać żółtko z łyżką masła i miodu. Papkę wetrzeć w dłonie. Po 10 minutach zmyć.
Maseczka na dłonie z mąki ziemniaczanej
Przygotować gęsty krochmal z mąki ziemniaczanej. Ciepły nałożyć grubą warstwą na dłonie. Po 20 minutach zmyć.
Kąpiel dla dłoni w płatkach owsianych
Po łyżce płatków owsianych oraz soli wymieszać ze szklanką letniego mleka i wlać do miski. Zanurzyć w niej dłonie na 15 minut.
...na dobry początek...
http://www.pspnd.pl/download/Podciagani ... lko....pdf
...i gdy postępy będą wyraźnie widoczne...
http://www.pspnd.pl/download/Podciagani ... ch_%21.pdf
....a po treningu coś dla Ciała - a dokładnie dla dłoni wspinacza-podciągacza
Kąpiel dla dłoni z dodatkiem mleka
Wymieszać jedną filiżankę mleka z filiżanką naparu z rumianku lub bzu czarnego i w takim roztworze zanurzyć dłonie. Kąpiel taka wygładzi, nawilży i odżywi skórę rąk. Zabieg powinnyśmy powtarzać 2 razy w tygodniu, wtedy skóra dłoni będzie miękka i dobrze ukrwiona.
Kompres z żółtkiem
Wymieszać żółtko z łyżką masła i miodu. Papkę wetrzeć w dłonie. Po 10 minutach zmyć.
Maseczka na dłonie z mąki ziemniaczanej
Przygotować gęsty krochmal z mąki ziemniaczanej. Ciepły nałożyć grubą warstwą na dłonie. Po 20 minutach zmyć.
Kąpiel dla dłoni w płatkach owsianych
Po łyżce płatków owsianych oraz soli wymieszać ze szklanką letniego mleka i wlać do miski. Zanurzyć w niej dłonie na 15 minut.
Re: Dla Partycji
Co tu dużo gadaćAniaŻ pisze:Pati, te chłopaki już się na Niego wdrapali teraz Twoja kolej..
http://rezolwenta.eu.org/~kw/galerie/mnich/index.htm
Ludzie maja jednak jopla i zdrowie
http://www.pspnd.pl/download/Podciagani ... lko....pdf
Juz wiem jak sobie zrobic sześciopak na brzuchu
Moja Rada dla Patrycji
Spóbuj czegos takiego
http://www.fit.pl/cwiczeniadlaciebie/cw ... 0,0,1.html
Palce i dłonie wspinacza
W trosce o nasze kończyny przytaczam artykuł, który znalazłam w sieci. Język nie nasz ale zdjęcia też są
Jak zabezpieczać nasze palce plastrem
Introduction:
To climb with an existing injury is something that you should not do, instead you should take a brake from climbing until your injury gets better or go to a physician. If you feel that your injury is not an important one, you can use the following ideas to REDUCE THE RISK of making your injury worst.
Taping is a technique that, if used correctly, will prevent injuries during training or really hard climbing. If you did not use it at first and you got injured you can use it to rehabilitate your injury.
This article was written so that it will give you ideas of how to correctly tape your fingers but is not, in any way, an advice. If you got injured you have to see a physician.
Terminology:
• Tape: This refers to sport tape (coach´s adhesive tape) unless other way advice.
• Taping glue: This are different fluids used to increase the adhesion of the glue on the tape.
• Finger joints: This refers to the positions of the joints on your finger. For this article: beginning at the finger tip (0) and counting toward the knuckles (3).
Preventetive Methods:
Regular reinforcement:
1. Take 2 pieces of ¾” by 2” of tape and place them along the length of the ring and middle fingers from the first joint to the last one, trying to leave the excess on the palm of the hand to later cut off.
2. Take 2 pieces of ¾” by 4” of tape and wrap a ring around each of the ring and middle fingers between the second and third joints from the tips (on the first section of the finger, the one that attaches the finger to the hand), read “between” the joints not “on” the joints. Wrap the tape just tight enough so that you are not able to make a tight fist. The tape will stretch and then it will be comfortable.
3. Repeat procedure on step 2 and 3 but between first and second joint.
“X” protection reinforcement:
1. Take a piece on ¾” by 13” and repeat the procedure used on “X” reinforcement but extend it to the last section of the finger (between the nail and the first joint.)
The regular protection-reinforcement method will protect your tendons a bit better. It works because it transfer some of the weight from the tendon to the tape!.
The Bionic Finger
This taping technique basically consist in using 3 pieces of tape along the finger with a “X” protection reinforcement technique over it. Simply follow the steps.
1. Take three pieces of tape (1/2” by 1 ½”) and place them along the finger while the finger is bent in a “C” shape. Place 1 piece in the center and the other two at each side (covering the centered piece).
2. Take one piece of tape (1/2” by 36”) and place it on the base of the finger. Give one wrap to the base and go diagonally below the articulation to the next joint, then 1 more wrap and go diagonally below the articulation to the last joint up to the nail.
3. Now you have to start wraping your finger on the exact same way you did on the last step but, instead of 1 wrap on each joint do 3 or 4 and then go diagonally until you reach again the base of the finger.
DO NOT LEAVE THE PIECES OF USED TAPE AT THE CRAG OR ANYWHERE THAT IS NOT A TRASH CAN!!!
( źródło:
http://www.rockclimbing.com/Articles/Tr ... l__14.html )
Jak zabezpieczać nasze palce plastrem
Introduction:
To climb with an existing injury is something that you should not do, instead you should take a brake from climbing until your injury gets better or go to a physician. If you feel that your injury is not an important one, you can use the following ideas to REDUCE THE RISK of making your injury worst.
Taping is a technique that, if used correctly, will prevent injuries during training or really hard climbing. If you did not use it at first and you got injured you can use it to rehabilitate your injury.
This article was written so that it will give you ideas of how to correctly tape your fingers but is not, in any way, an advice. If you got injured you have to see a physician.
Terminology:
• Tape: This refers to sport tape (coach´s adhesive tape) unless other way advice.
• Taping glue: This are different fluids used to increase the adhesion of the glue on the tape.
• Finger joints: This refers to the positions of the joints on your finger. For this article: beginning at the finger tip (0) and counting toward the knuckles (3).
Preventetive Methods:
Regular reinforcement:
1. Take 2 pieces of ¾” by 2” of tape and place them along the length of the ring and middle fingers from the first joint to the last one, trying to leave the excess on the palm of the hand to later cut off.
2. Take 2 pieces of ¾” by 4” of tape and wrap a ring around each of the ring and middle fingers between the second and third joints from the tips (on the first section of the finger, the one that attaches the finger to the hand), read “between” the joints not “on” the joints. Wrap the tape just tight enough so that you are not able to make a tight fist. The tape will stretch and then it will be comfortable.
3. Repeat procedure on step 2 and 3 but between first and second joint.
“X” protection reinforcement:
1. Take a piece on ¾” by 13” and repeat the procedure used on “X” reinforcement but extend it to the last section of the finger (between the nail and the first joint.)
The regular protection-reinforcement method will protect your tendons a bit better. It works because it transfer some of the weight from the tendon to the tape!.
The Bionic Finger
This taping technique basically consist in using 3 pieces of tape along the finger with a “X” protection reinforcement technique over it. Simply follow the steps.
1. Take three pieces of tape (1/2” by 1 ½”) and place them along the finger while the finger is bent in a “C” shape. Place 1 piece in the center and the other two at each side (covering the centered piece).
2. Take one piece of tape (1/2” by 36”) and place it on the base of the finger. Give one wrap to the base and go diagonally below the articulation to the next joint, then 1 more wrap and go diagonally below the articulation to the last joint up to the nail.
3. Now you have to start wraping your finger on the exact same way you did on the last step but, instead of 1 wrap on each joint do 3 or 4 and then go diagonally until you reach again the base of the finger.
DO NOT LEAVE THE PIECES OF USED TAPE AT THE CRAG OR ANYWHERE THAT IS NOT A TRASH CAN!!!
( źródło:
http://www.rockclimbing.com/Articles/Tr ... l__14.html )
Re: Palce i dłonie wspinacza
Regular reinforcement:
Re: Palce i dłonie wspinacza
"X" reinforcement:
Re: Palce i dłonie wspinacza
Regular protection-reinforcement:
Re: Palce i dłonie wspinacza
"X" protection reinforcement:
- Dariusz Meiser
- Członek Klubu
- Posty: 1944
- Rejestracja: 16 stycznia 2008, 10:40
- Kontakt:
http://www.primaroca.pl/new/dream/pdf/z ... inacza.pdf
Może znany tekst, może nie, ale zawsze warto poczytać ;-)
Może znany tekst, może nie, ale zawsze warto poczytać ;-)
okropne zdjęcie. ( zastanawiałam się czy w ogóle taki przykład umieszczać tutaj )
http://www.wspinaczki.pl/forum-wspinacz ... .html#1086
http://www.wspinaczki.pl/forum-wspinacz ... .html#1086
Ostatnio zmieniony 31 marca 2009, 13:08 przez Anonymous, łącznie zmieniany 1 raz.