Teres Minor
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Teres Minor
Thearamin motsa jiki na Teres da farko yana kaiwa hari da ƙarfafa ƙananan tsokar teres, wanda shine ɓangare na rotator cuff a cikin kafada, haɓaka kwanciyar hankali na kafada da rage haɗarin rauni. Yana da amfani musamman ga 'yan wasa, masu gina jiki, da kuma daidaikun mutane waɗanda ke yawan yin ayyukan da suka shafi motsin kafada. Ta hanyar haɗa wannan motsa jiki a cikin ayyukan motsa jiki na yau da kullun, daidaikun mutane na iya haɓaka ƙarfin jikinsu na sama, haɓaka wasan motsa jiki, da kiyaye lafiyar kafada mafi kyau.
Yanayinta: tsammanin nuni a nuni Teres Minor
- Tsaya gwiwar gwiwarka kusa da jikinka, juya hannunka zuwa waje har sai ya yi daidai da ƙasa.
- Riƙe wannan matsayi na ɗan lokaci don jin ƙanƙara a cikin kafada.
- A hankali mayar da hannunka zuwa wurin farawa.
- Maimaita waɗannan matakan don adadin maimaitawa da ake so, sannan canza zuwa ɗayan hannu.
Lajin Don yi Teres Minor
- Daidaitaccen Fom: Ɗaya daga cikin kuskuren da aka fi sani don gujewa shine amfani da sigar da ba daidai ba. Lokacin yin motsa jiki na Teres Minor, tabbatar da cewa an ja ruwan kafadar ku baya da ƙasa, ƙirjin ku yana sama, kuma ainihin ku yana aiki. Wannan zai taimaka wajen kare haɗin gwiwa na kafada da kuma kara yawan tasirin motsa jiki.
- Yi Amfani da Nauyin Da Ya dace: Wani kuskuren da aka saba yi shine amfani da ma'aunin nauyi da yawa. Wannan na iya haifar da tsari mara kyau kuma yana iya haifar da rauni. Fara da ƙaramin nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta.
- Motsi masu sarrafawa: Yi kowane motsi a hankali kuma tare da sarrafawa. Guguwa ta motsa jiki ko yin amfani da ƙarfi don ɗaga nauyi na iya rage tasirin sa kuma ƙara haɗarin rauni.
- Huta da Farfadowa: A ƙarshe
Teres Minor Tambayoyin Masu Nuna
Shi beginners za su iya Teres Minor?
Ee, masu farawa zasu iya yin atisayen da ke kaiwa ga Teres Minor tsoka, wanda shine ɗayan tsokoki huɗu a cikin rotator cuff. Koyaya, yana da mahimmanci a fara da ma'aunin nauyi ko juriya kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Wasu atisayen da suka dace da masu farawa sun haɗa da jujjuyawar kafaɗa ta waje, kafaɗa a kwance, da ja da fuska. Kamar koyaushe, yana da kyau a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa kuna yin atisayen daidai.
Me ya sa ya wuce ga Teres Minor?
- Karamin teres kunkuntar tsoka ce mai tsayi na rotator cuff.
- Karamin tsoka ce da ke gefen waje na scapula.
- Ƙananan teres suna aiki tare da wasu tsokoki don juya hannu zuwa waje.
- Yana daya daga cikin tsokoki guda hudu da suka hada da rotator cuff, samar da kwanciyar hankali ga haɗin gwiwa na kafada.
- Ƙananan teres kuma na iya taimakawa wajen ƙaddamarwa, wanda shine motsi wanda ke jawo wata gaɓa zuwa tsakiyar layin jiki.
Me suna da abin da ya sanya ɗaukehawa ga Teres Minor?
- The Seated Row motsa jiki yana taimakawa wajen ƙarfafa rhomboids da latissimus dorsi, tsokoki waɗanda ke aiki tare da Teres Minor a cikin motsi na baya da kafada, don haka inganta lafiyar kafada gaba ɗaya.
- Jujjuyawar waje tare da makada na juriya musamman suna kai hari ga tsokoki na rotator cuff, gami da ƙaramin Teres, haɓaka ƙarfi da sassauci a cikin haɗin gwiwa na kafada, wanda ke taimakawa hana raunin rauni.
Karin kalmar raɓuwa ga Teres Minor
- Teres Ƙananan motsa jiki
- Ayyukan ƙarfafawa na baya
- Motsa jiki don baya
- Teres Ƙananan motsa jiki
- Motsa jiki don Teres Minor
- Motsa jiki na baya
- Teres Ƙananan motsa jiki
- Babu kayan aiki baya motsa jiki
- Horo don Teres Ƙananan tsoka
- Motsa jiki don tsokoki na baya