I te wā e ora ana i ngā whara e pā ana ki te whakangungu, ka noho ko ngā tokotoko hei taputapu nui hei tautoko i te whakaora. Ka tangohia te pēhanga i te waewae whara, ā, ka ārai i te taumahatanga ka kino ake te āhua. Me tirotiro tātou me pēhea te whakamahi i ngā tokotoko i raro i te ringa – te momo he taupoki whakakī ka uru ki raro i ō ringaringa – me te haumaru me te whai hua mō te whakaora pai rawa atu.
Kei roto i te kēkē, te ringa o runga, te tuke me te ringa ngā pūwāhi tautoko o ngā tokotoko pēke. Ka taea te whakawhirinaki ki te uma, te puku, te whitiki pakihiwi me ngā uaua ringa hei tautoko kaha. He tere, he watea hoki te whakamahi. Ka taea te whakamahi takitahi, takirua rānei i ngā tokotoko pēke, ā, ka taea te whakaiti i te taumaha o ngā waewae o raro mā te 80%.
Te whakatau i te roa
1. Ngā tikanga ine e rua
- Ko te roa o te tokotoko tuara ko te teitei tū o te tangata e whakareatia ana ki te 0.77; ko te roa mai i te tuara ki te rekereke i te tūnga takoto me te 5cm tāpirihia ki reira.
- Ko te roa o te tokotoko tuaka ka inehia mai i te 5cm i raro i te tuaka i te tūnga tū ki te 15cm i waho o te tuarima o ngā mātao.
2. Kua whakatauhia te tūranga o te kakau
Ko te teitei o te kakau, ina totoro te ringaringa hei pupuri i te kakau, ka piko te hononga tuke ki te 30 nekehanga, ka whakarara rānei te kakau ki te trochanter nui o te femur. Ka taea te whakarite ki te teitei e tika ana māna ake.
Tuhipoka:
- Me mau hu noa te tūroro mō te ine i tōna taumaha.
- Ko te tawhiti i waenganui i te tihi o te tautoko o te kēkē me te kēkē me rite ki te 3 maihao whakapae (tata ki te 5cm). Ki te teitei rawa, ka pēhia pea ngā oko toto me ngā io o te plexus brachial. Ki te iti rawa, e kore e taea te tautoko i te pakitara o te uma, ka ngaro tana mahi hei whakau i te pakihiwi, ā, ka arahi ki te tūnga hikoi kino.
- I te wā e whakamahi ana i te tokotoko, ko te arotahi o te kaha o te taha whakarunga o te tinana kei ngā ringaringa, kaua ki ngā kēkē.
- Mena kāore i te rawaka te kaha o ngā waewae o runga, me whakamahi he tūru wīra, he āwhina rānei mō te hikoi, kaua he tokotoko.
Me pēhea te whakamahi?
- Te takahanga piu: He pai mō ngā tūroro kua whara ngā waewae o raro e rua. He tikanga noa tēnei mō te tīmata hikoi. He pai te pumau engari he puhoi te tere.
- Puritia ngā ringaringa kia mau ki ō ringaringa e rua, ā, whakamahia te kaha o ō ringaringa hei tautoko i te taumaha o tō tinana.
- Totorohia ō tokotoko
- Nekehia te pokapū o te kaha ā-papatipu ki mua, ā, i te wā kotahi, hurihia ngā waewae o raro e rua ki mua, ka tau ki muri i te rārangi e hono ana i ngā tokotoko e rua.
- Whakahokia te tukanga i runga ake nei
- Te piu i runga i te takahanga: he tikanga matatau i muri i te matatau ki te piu ki te takahanga. He tere ake te tere engari he iti ake te pumau. He rite tonu te whānuitanga o tōna whakamahinga ki te piu ki te takahanga.
- Puritia ngā ringaringa kia mau ki ō ringaringa e rua, ā, whakamahia te kaha o ō ringaringa hei tautoko i te taumaha o tō tinana.
- Totorohia ō tokotoko
- Nekehia te pokapū o te kaha ā-papatipu ki mua, ā, i te wā kotahi, hurihia ngā waewae o raro e rua ki mua kia tau ki mua i te rārangi e hono ana i ngā tokotoko e rua.
- Whakahokia te tukanga i runga ake nei
- Hipanga-whā: He pai mō te tūroro he kaha pai te uaua hiki hope me te kaha ki te pikau taumaha, ā, ka taea te hikoi kia tū pakari.
Ina ko te waewae matau te peka e pāngia ana:
- Tuatahi, totoro atu tō tokotoko maui
- Nekehia tō taumaha ki mua, ka hikoi whakamua me tō waewae matau (wae e pāngia ana)
- Whakawhānuihia tō tokotoko matau
- Nekehia tō pokapū mēnā kei te kaha te kaha ā-papa, ka hikoi whakamua mā tō waewae maui (waewae hauora)
- Whakahokia te tukanga i runga ake nei
- Hipanga-toru: He pai mō ngā tūroro kāore e taea te pikau i te taumaha ki te peka e pāngia ana, e mamae nui ana rānei i te tīmatanga o te peka e pāngia ana, ā, e kore e pai ki te pikau i te taumaha ki te whenua.
Ina ko te waewae matau te peka e pāngia ana:
- Tautokohia ki te waewae maui (waewae hauora) me te toro atu i ngā tokotoko
- Nekehia tō pokapū taumaha ki mua, ka whai ake mā tō waewae matau (wae e pāngia ana) me te kore e pikau i te taumaha.
- Tautokohia ki ngā tokotoko e rua, ka nukuhia tō waewae maui (waewae hauora) ki mua kia pā ai ngā tokotoko ki raro.
- Takahanga rua-ira: He hikoi matatau tēnei i muri i te mōhio ki te "takahanga-whā-ira". He tere ake te tere o te hikoi, ā, ka taea te whakamahi mō te whānuitanga kotahi me te "takahanga-whā-ira".
Ina ko te waewae matau te peka e pāngia ana:
- Tahuri ki maui (taha hauora) ka puta atu me te waewae matau (taha pāngia) i te wā kotahi.
- Tahuri ki matau (te taha e pāngia ana) ka puta atu me te waewae maui (te taha hauora) i te wā kotahi.
- Whakahokia te tukanga i runga ake nei
- Piki ake i ngā kaupae
Ina ko te waewae maui te peka e pāngia ana:
- Whakatakotoria ngā tokotoko ringa ki runga i ngā kaupae, ā, tū māia
- Nekehia te tokotoko o te waewae o te tuara e rua ki te taumata o runga
- Whāia tō waewae maui (waewae hauora) ki te taumata o runga.
- Kia tū pakari, ka nekehia tō waewae matau (wae e pāngia ana) ki runga i te taumata o runga
- Whakahokia te tukanga i runga ake nei
- E heke ana i ngā arawhata
Ina ko te waewae matau te waewae e pāngia ana:
- Whakatakotoria te waewae kua whakatōkia ki runga i ngā kaupae, ā, tū māia
- Nekehia te tokotoko axillary rua ki te taahiraa e whai ake nei
- Ka whai ake te waewae matau (te peka e pāngia ana) ki te taahiraa e whai ake nei
- Kia mau tonu tō tū, ka nekehia tō waewae maui (waewae hauora) ki te taahiraa e whai ake nei
- Whakahokia te tukanga i runga ake nei
Ngā Tohutohu
- I te wā e whakamahi ana i ngā tokotoko, me whakarite tuatahi kia rite te teitei
- Puritia ngā kakau o te tokotoko ki ngā ringa e rua hei tautoko i tō tinana, kaua e whakamahi i ō kēkē hei whakamahi i te kaha. He mea nui ngā uaua toto me ngā io i roto i ngā kēkē, ā, me karo i te kino o ngā io.
- I mua i te hikoi, tirohia mēnā he pumau ngā tīwiri tokotoko me ngā papa rapa.
- Kia mau ki te whakamahi i te tokotoko i runga i te whenua maroke, ā, kia kore he arai i te whenua kia kore ai e pāngia tō hikoi.
- Kia tika te roa o ngā tarau me ngā hu kore-paheke i a koe e hikoi ana
- Mena kāore i te pai te hua, ka taea e koe te kōrero ki ngā tohunga e tika ana mō te aromatawai pūnaha me te maimoatanga.
Wā tuku: 30 Paenga-whāwhā 2025