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Zozungulira Zamanja

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoWrist Extensors, Wrist Flexors
Amashwa eqhapho
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Zozungulira Zamanja

Wrist Circles ndi masewera olimbitsa thupi osavuta koma ogwira mtima omwe amapangidwa kuti azitha kusinthasintha, kuwongolera kuyenda bwino, komanso kulimbitsa mafupa am'mikono, omwe amakhala opindulitsa makamaka kwa anthu omwe amachita nawo ntchito zofuna kusuntha dzanja monga kutaipa kapena masewera ngati tennis. Zochita izi ndizoyenera aliyense, kuphatikiza othamanga, ogwira ntchito muofesi, ndi omwe akuchira kuvulala kwamanja. Anthu angafune kuchita Zozungulira Pamanja kuti apewe kupsinjika kwa dzanja, kupititsa patsogolo magwiridwe antchito okhudzana ndi kugwiritsa ntchito dzanja, komanso kulimbikitsa thanzi la manja onse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Zozungulira Zamanja

  • Pang'onopang'ono yambani kusuntha manja anu mozungulira, kuwazungulira mozungulira koloko osasuntha manja anu.
  • Pitirizani kuchita izi kwa masekondi 30 mpaka miniti imodzi.
  • Kenako, sinthani momwe dzanja lanu likuzungulira mozungulira, kachiwiri kwa masekondi 30 mpaka miniti.
  • Masulani manja anu m'mbali mwanu ndikugwedeza manja anu mofatsa kuti mumalize masewerawa.

Izinto zokwenza Zozungulira Zamanja

  • Mayendedwe Oyendetsedwa: Yambani ndi kutambasula manja anu patsogolo panu, manja anu akuyang'ana pansi. Pang'onopang'ono tembenuzani manja anu mozungulira mozungulira. Kuyenda kuyenera kuyendetsedwa bwino komanso kosalala. Pewani kugwedezeka kapena kusuntha mwachangu chifukwa izi zingayambitse kupsinjika kapena kuvulala.
  • Range of Motion: Yesani kugwiritsa ntchito kusuntha konse m'manja mwanu. Izi zikutanthauza kusuntha manja anu mozungulira mozungulira, osati mozungulira mozungulira kapena kotala. Komabe, musakakamize manja anu kuyenda m'njira yomwe simukumva bwino kapena yowawa.
  • Kupuma Nthawi Zonse: Ngati mukuchita masewera olimbitsa thupi nthawi yayitali, onetsetsani kuti mumapuma nthawi zonse. Izi zingathandize kupewa kuvulala kopitilira muyeso ndikuwonetsetsa kuti manja anu ali ndi nthawi

Zozungulira Zamanja Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Zozungulira Zamanja?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Wrist Circles. Ndi ntchito yosavuta komanso yothandiza kuti muwonjezere kusinthasintha ndi mphamvu m'manja. Ndizopindulitsa makamaka kwa iwo omwe amagwiritsa ntchito manja ndi manja awo pafupipafupi, monga kutaipa kapena kuimba chida. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonjezera mwamphamvu kuti musavulale. Ngati ululu uliwonse kapena kusapeza kukuchitika panthawi yochita masewera olimbitsa thupi, ziyenera kuyimitsidwa nthawi yomweyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Zozungulira Zamanja?

  • Wrist Flexion and Extension Circles: Tambasulani mkono wanu patsogolo panu, pangani nkhonya, ndi kuzungulira dzanja lanu mmwamba ndi pansi mmalo mozungulira mozungulira.
  • Zozungulira Zamanja Zowonjezera Zala: Wonjezerani zala zanu pamene mukuchita mabwalo a dzanja lanu kuti mutenge minofu ya zala zanu ndi manja anu.
  • Zozungulira Zamanja Zolemera: Kuonjezera kulemera kwa dzanja laling'ono kapena gulu lotsutsa kungapangitse kukula kwa mabwalo a dzanja.
  • Zozungulira Zamanja Zowonjezera: Kwezani dzanja lanu mokwanira pamene mukuchita mabwalo a dzanja lanu kuti mugwirizanitse minofu ya mkono wanu ndi manja anu.

Izinto zokufunda ezishisa ezivumelekile Zozungulira Zamanja?

  • "Forearm Extensions" ikhoza kukhala yothandiza kwa mabwalo am'manja pamene ikuyang'ana minofu yomwe ili pamphuno, yomwe imagwirizanitsidwa mwachindunji ndi dzanja, kumapangitsanso mphamvu zonse za dzanja ndi kusinthasintha.
  • "Reverse Wrist Curls" ndi ntchito ina yothandiza kwambiri pamene imagwira ntchito paminofu yomwe imagwiritsidwa ntchito mobwerezabwereza m'mikono yapamanja, motero kuonetsetsa kulimbitsa bwino kwa minofu ya dzanja ndi kutsogolo.

Amaxabiso angamahlekwane kanye Zozungulira Zamanja

  • Zolimbitsa thupi zolemetsa mkono wakutsogolo
  • Kulimbitsa thupi kwa Wrist Circles
  • Zochita zolimbitsa msana
  • Zolimbitsa thupi zolimbitsa thupi
  • Zochita zoyenda pamanja
  • Zozungulira Zamkono kuti mkono ukhale wolimba
  • Zochita zolimbitsa thupi zolimbitsa thupi
  • Zochita zozungulira dzanja
  • Kupititsa patsogolo mphamvu ya dzanja
  • Kuphunzitsa kulemera kwa thupi kwa manja