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Wrist - Extension - Articulations

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoWrist Extensors
Amashwa eqhapho
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Ukuxhumana kwe Wrist - Extension - Articulations

Wrist - Extension - Articulations Exercise ndi masewera osavuta koma ogwira mtima opangidwa kuti apititse patsogolo kusinthasintha kwa dzanja ndi mphamvu. Ntchitoyi ndi yabwino kwa anthu omwe amachita zinthu zomwe zimafuna kusuntha dzanja, monga othamanga, oimba, ndi omwe amagwira ntchito maola ambiri pakompyuta. Pochita masewera olimbitsa thupi nthawi zonse, mungathandize kupewa kuvulala m'manja, kuchepetsa chiopsezo cha matenda monga carpal tunnel syndrome, ndikuwongolera kugwira ntchito kwa dzanja lanu lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Wrist - Extension - Articulations

  • Gwirani cholemera chopepuka m'manja mwanu, monga dumbbell kapena chitini cha supu, chikhatho chanu chili pansi.
  • Pang'onopang'ono kwezani zolemerazo potambasula dzanja lanu m'mwamba, samalani kuti musasunthe mkono wanu.
  • Gwirani izi kwa masekondi angapo, mukumva kugwedezeka kwa dzanja lanu ndi mkono wanu.
  • Pang'onopang'ono tsitsani dzanja lanu kumalo oyambira, ndikumaliza kubwereza kamodzi. Bwerezani izi kuti muwerenge chiwerengero chomwe mukufuna.

Izinto zokwenza Wrist - Extension - Articulations

  • Mayendedwe Oyendetsedwa: Yendetsani kukulitsa pang'onopang'ono komanso mowongolera. Kusuntha kofulumira, kogwedezeka kungayambitse kuvulala. M'malo mwake, pang'onopang'ono kwezani dzanja lanu mmwamba momwe mungathere, gwirani kwa kamphindi, kenaka muchepetsenso pang'onopang'ono.
  • Pewani Kuchulukirachulukira: Kulakwitsa kofala ndiko kukulitsa dzanja, zomwe zingayambitse kupsinjika kapena kuvulala. Nthawi zonse mverani thupi lanu ndikungowonjezera dzanja lanu mpaka pomwe lingakhale lomasuka kwa inu.
  • Gwiritsani Ntchito Zolemera Zowala: Ngati mukugwiritsa ntchito dumbbell kapena gulu lotsutsa pamasewerowa, yambani ndi kulemera kochepa kapena kutsika kochepa. Izi zidzakuthandizani kuyang'ana pa mawonekedwe anu ndikupewa kuvulazidwa. Mutha kuwonjezera kulemera kapena kukana pang'onopang'ono ngati inu

Wrist - Extension - Articulations Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Wrist - Extension - Articulations?

Inde, oyamba kumene amatha kuchita masewera a Wrist - Extension - Articulations. Ndi njira yosavuta komanso yothandiza yosinthira kusinthasintha kwa dzanja ndi mphamvu, zomwe zitha kukhala zopindulitsa pamasewera ndi zochitika zosiyanasiyana. Komabe, ndikofunikira kuyamba ndi zolemera zopepuka kapena kukana kuti musavulale. Ngati kupweteka kapena kusapeza bwino pakuchita masewera olimbitsa thupi, kuyenera kuyimitsidwa nthawi yomweyo ndipo upangiri wachipatala uyenera kufunidwa. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuganizira kufunafuna chitsogozo kuchokera kwa katswiri wolimbitsa thupi kuti atsimikizire njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Wrist - Extension - Articulations?

  • Kusiyanitsa kwina ndikupatuka kwa ulnar, pomwe dzanja limasunthidwa kupita ku mbali ya ulna kapena pinki.
  • Palinso kayendedwe ka flexion, komwe kuli kosiyana ndi kutambasula, kumene dzanja ndi dzanja zimapindikira ku thupi.
  • Supination ndi kusiyana kwina, komwe kumaphatikizapo kuzungulira mkono ndi dzanja kuti kanjedza liyang'ane mmwamba.
  • Pomaliza, matchulidwe ndi kusiyanasiyana komwe mkono ndi dzanja zimazungulira kuti chikhatho chiyang'ane pansi.

Izinto zokufunda ezishisa ezivumelekile Wrist - Extension - Articulations?

  • Zochita za "Finger Extension" zimaphatikizanso Wrist - Extension - Articulations pamene akugwira ntchito pa minofu yowonjezera yomwe imalumikizana mwachindunji ndi dzanja, kumapangitsa kuti zala ndi dzanja zitheke kusinthasintha komanso mphamvu.
  • "Reverse Wrist Curls" ndi ntchito ina yowonjezerapo, pamene imayang'ana minofu yowonjezera pamkono, yomwe ndi yofunika kuti dzanja liwonjezeke, kupititsa patsogolo bwino komanso kuchepetsa chiopsezo cha kuvulala.

Amaxabiso angamahlekwane kanye Wrist - Extension - Articulations

  • Kulimbitsa thupi kwa mkono wakutsogolo
  • Zochita zowonjezera dzanja
  • Kulimbitsa minofu yam'manja
  • Zolemba za Bodyweight wrist
  • Maphunziro owonjezera dzanja
  • Kuchita masewera olimbitsa thupi ndi kulemera kwa thupi
  • Kulimbitsa thupi kwa mawondo
  • Zochita zokulitsa dzanja
  • Kulimbitsa msana ndi kulemera kwa thupi
  • Zochita zolimbitsa thupi zokulitsa dzanja