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Kutambasula kwa Wrist Extensor

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoWrist Extensors
Amashwa eqhapho
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Ukuxhumana kwe Kutambasula kwa Wrist Extensor

The Wrist Extensor Stretch ndi masewera olimbitsa thupi opindulitsa omwe amapangidwa kuti azitha kusinthasintha komanso kuchepetsa kukangana kwapamanja ndi pamphumi, nthawi zambiri amagwiritsidwa ntchito ndi anthu omwe amagwiritsa ntchito manja ndi manja awo pafupipafupi, monga othamanga, oimba, kapena ogwira ntchito muofesi. Kutambasulaku kumatha kuchepetsa kusapeza bwino komwe kumakhudzana ndi matenda monga carpal tunnel syndrome kapena chigongono cha tenisi. Kuphatikizira Wrist Extensor Stretch muzochita zanu kumatha kukulitsa magwiridwe antchito a dzanja lanu lonse, zomwe zingathe kupewa kuvulala ndikuwongolera magwiridwe antchito omwe amafunikira luso lamanja.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasula kwa Wrist Extensor

  • Phimbani dzanja lanu, kuloza dzanja lanu pansi.
  • Ndi dzanja lanu lina, pindani pang'onopang'ono dzanja lanu mpaka mutamva kutambasula pang'ono kapena pang'ono pamkono wanu.
  • Gwirani malowa kwa masekondi 15 mpaka 30, kuonetsetsa kuti mukumva kutambasula koma osapweteka.
  • Bwerezani izi kwa kubwereza 2-4, ndipo onetsetsani kuti mwatambasula mbali zonse ziwiri.

Izinto zokwenza Kutambasula kwa Wrist Extensor

  • Kutambasula Pang'onopang'ono: Pewani kugwedezeka. Kutambasula kuyenera kuchitidwa pang'onopang'ono komanso bwino. Kutambasula mwadzidzidzi kapena mwamphamvu kungayambitse kupweteka kwa minofu kapena kuvulala. Ndikofunika kukumbukira kuti cholinga chake ndikumva kutambasula pang'ono, osati kupweteka.
  • Malo Oyenera Pamanja: Kwezani dzanja lanu patsogolo panu chikhatho chanu chikuyang'ana pansi. Kuti mutambasule, gwiritsani ntchito dzanja lanu lina kukoka pang'onopang'ono dzanja lanu lotambasula pansi. Onetsetsani kuti musatambasule dzanja lanu mopambanitsa kapena kupindika kwambiri, chifukwa izi zitha kuvulaza.
  • Gwirani ndi Kumasula: Gwirani kutambasula kwa masekondi pafupifupi 20-30, ndiyeno mumasulire pang'onopang'ono. Osathamangira njirayo. Kutulutsidwa kwapang'onopang'ono ndikofunikira monga momwe zimakhalira

Kutambasula kwa Wrist Extensor Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutambasula kwa Wrist Extensor?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Wrist Extensor Stretch. Ndi masewera osavuta omwe safuna zida zapadera. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kusamala kuti azichita bwino kuti asavulale. Momwe mungachitire izi: 1. Kwezani mkono umodzi kutsogolo kwanu pamtunda wa phewa. 2. Yang'anani chigongono chanu mowongoka ndipo chikhato chanu chiyang'ane pansi. 3. Ndi dzanja lanu lina, pindani pang'onopang'ono dzanja lanu pansi mpaka mutamva kutambasula pamwamba pa mkono wanu. 4. Gwirani malowa kwa masekondi 30. 5. Bwerezani mbali inayo. Kumbukirani kusunga kutambasula mofatsa ndipo musamakankhire ululu. Ngati muli ndi vuto lililonse la dzanja kapena mkono, muyenera kuonana ndi dokotala musanayambe masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasula kwa Wrist Extensor?

  • Kutambasulira kwa Wrist Extensor: Mu mtundu uwu, mumayimirira mowongoka, tambasulani mkono wanu kutsogolo, ndikugwiritsa ntchito dzanja lanu lina kukokera zala zanu molunjika thupi lanu.
  • Kutambasulira Kunja kwa Khoma: Izi zimaphatikizapo kuyimirira kutsogolo kwa khoma, kuika chikhatho chanu pakhoma ndi zala zolozera pansi, ndikukankhira khoma mofatsa kuti mutambasule dzanja.
  • Kutambasula Kwapambuyo Kwawo Kukuwongoleredwa Kumanja: Apa, mukupumira mkono wanu patebulo ndi dzanja lanu likulendewera m'mphepete, ndiyeno pang'onopang'ono kukanikiza dzanja lanu pansi kuti mutambasule dzanja lanu.
  • Kutambasulira kwa Wrist Extensor Wowonjezera Kulemera: Kusinthaku kumaphatikizapo kunyamula cholemetsa chopepuka m'manja mwanu ndikutambasulira dzanja lanu kutsogolo, kenako ndikusuntha dzanja lanu mmwamba ndi pansi kuti mutambasule.

Izinto zokufunda ezishisa ezivumelekile Kutambasula kwa Wrist Extensor?

  • Kutambasula kwa Zala: Zochita izi zimakwaniritsa Kutambasula kwa Wrist Extensor pogwira ntchito kusinthasintha kwa zala ndi dzanja, zomwe zimalumikizana ndi dzanja, potero zimawonjezera kuyenda konse ndikuchepetsa kuvulala.
  • Wrist Curls: Zochita izi zimakwaniritsa Kutambasula kwa Wrist Extensor monga kumalimbitsa mawondo a dzanja ndi flexor minofu, potero kumalimbikitsa manja amphamvu ndikuthandizira bwino mayendedwe a mkono.

Amaxabiso angamahlekwane kanye Kutambasula kwa Wrist Extensor

  • Kuchita Zolimbitsa Thupi Zam'manja
  • Kutambasula Wrist Extensor
  • Kuchita Zolimbitsa Thupi Zam'manja
  • Kutambasula kwa Bodyweight Wrist
  • Wrist Extensor Workout
  • Maphunziro a Bodyweight Forearm
  • Masewero Otambasula Dzanja
  • Zochita Zolimbitsa Thupi za Bodyweight Extensor
  • Forearm Flexibility Workout
  • Kuchita Zolimbitsa Thupi Zowonjezera Zamanja