Pronator ƒe akpa enelia

• Kehaos: Fɔn Nko.
• Varustus: Awoɖewo ɖe eye diname la.

Sissejuhatus Pronator ƒe akpa enelia

Pronator Quadratus kamedede nye ʋuʋu si woɖo taɖodzinu na si wowɔ be wòado ŋusẽ abɔta ƒe lãmekawo, vevietɔ le abɔta kple asibidɛ ƒe tɔtrɔ me. Kamedede sia sɔ nyuie na kamedefefewɔlawo, vevietɔ amesiwo kpɔa gome le kamedefefe siwo hiã be woalé wo sesĩe ahatrɔ abɔta abe tenis, golf, kple baseball ene me. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu ana wò abɔta ƒe ŋusẽ nanyo ɖe edzi, ana asibidɛ nali ke, eye wòana wò ŋutete bliboa nadzi ɖe edzi le kamedefefewo kple gbesiagbedɔ siwo hiã be nàʋuʋu asi kple asibidɛwo me.

Ülatuse sooritamine: Sisuline õpetus Pronator ƒe akpa enelia

• Nɔ zikpui dzi alo tsi tre ɖe tsitrenu, lé dumbbell ɖe wò ɖusime eye nàbɔbɔ wò abɔta ɖe dzogoe dzɔdzɔe dzi. Ele be wò asibidɛ nadze ŋgɔ dzi.
• Trɔ wò abɔta blewuu ale be wò asibidɛ nadze ŋgɔ anyigba. Esiae nye alesi wowɔa pronation. Kpɔ egbɔ be wò abɔta nanɔ wò axadzi eye megaʋuʋu le kamededea me o.
• Lé nɔnɔme sia me ɖe asi vie, emegbe nàtrɔ wò abɔta blewuu atrɔ ayi teƒe si nèdze egɔme tsoe.
• Gbugbɔ wɔ kamedede sia hena gbugbɔgawɔ xexlẽme si nèdi, emegbe nàtrɔ ɖe wò miasi ŋu.
• Ne èdi be yeakpɔ nu nyuitɔ kekeake la, wɔ kamedede sia zi 2-3 le kwasiɖa me le ŋkeke siwo me kplɔ wo nɔewo ɖo o dzi.

Nõuanded sooritamiseks Pronator ƒe akpa enelia

• Zã Dɔwɔnu Siwo Sɔ: Esia ate ŋu anye tsitretsitsi ƒe ka alo dumbbell siwo me kɔ. Kpekpeme kpekpewo mehiã o eye ate ŋu ana ame naxɔ abi.
• Blewu Kple Madzudzɔmadzudzɔe: Ele be woawɔ pronation kple supination ʋuʋu blewu eye woaɖu wo dzi. Ƒo asa na ʋuʋu alo ʋuʋu kabakaba elabena esiawo ate ŋu ana nàxɔ abi.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Be nàkpɔ viɖe geɖe tso kamededea me la, kpɔ egbɔ be yele ʋuʋu blibo zãm. Esia fia be nàtrɔ wò abɔta vaseɖe eƒe lolome si sɔ gbɔ wu le mɔ eveawo siaa nu - tso asibidɛ si dze ŋgɔ anyi (pronation) dzi va ɖo asibidɛ si dze ŋgɔ dzi (supination).
• Ƒo asa na Hehexɔxɔ Gã

Pronator ƒe akpa enelia KKK

Kas algajad saavad teha Pronator ƒe akpa enelia?

Pronator quadratus nye lãmeka aɖe si le abɔta si kpena ɖe asi ŋu wòtrɔna. Zi geɖe la, womeɖoa taɖodzinu nɛ le gɔmedzelawo ƒe kamedede me o, gake wowɔa dɔ le eŋu le mɔ si mele tẽ o nu le abɔta kple asiléle ƒe ŋusẽ kamedede siwo bɔ me. Gɔmedzelawo ate ŋu awɔ kamedede siwo wɔa dɔ le lãmeka sia ŋu godoo, abe asibidɛwo ƒe ƒoƒo alo dumbbell ƒe tɔtrɔ ene, gake ele vevie be woadze egɔme kple kpekpeme bɔbɔewo kple nɔnɔme nyuitɔ be woaƒo asa na abixɔxɔ. Abe alesi wònɔna ɖaa ene la, anyo be nàƒo nu kple ame ŋutɔ ƒe hehenala alo kamededeŋutinunyala be nàkpɔ egbɔ be wole kamededewo wɔm nyuie.

Millised on tavalised variatsioonid Pronator ƒe akpa enelia?

• Le ame aɖewo gome la, Pronator quadratus ƒe akpa aɖe ate ŋu aƒo ƒu kple flexor digitorum superficialis.
• Vovototo ate ŋu anɔ afisi Pronator quadratus mele kura o, si nye nusi mebɔ o gake woŋlɔe ɖi.
• Lãmetsia ate ŋu aɖe eve alo eve ƒe dzedzeme afia ɣeaɖewoɣi, si tsi tre ɖi na eƒe wɔwɔme ƒe tɔtrɔ.
• Le go aɖewo me la, Pronator quadratus ate ŋu anye teƒe si wotsɔa nu dea eme si mebɔ o, abe ulna ene ɖe radius teƒe.

Millised on head täiendavad harjutused Pronator ƒe akpa enelia?

• Hammer Curls: Hammer curls koŋ tɔa ŋku biceps, gake wowɔa nu ɖe ​​pronator quadratus hã ŋu. Ne èlé dumbbell la ɖe asi si mewɔa akpa aɖeke o me eye nèƒoe ɖe enu la, ke èle dɔ wɔm tso lãmeka siwo tsɔa abɔta ƒonae ŋu, si naa pronator quadratus ƒe ŋusẽ kple dzidodo dzina ɖe edzi.
• Asibidɛ ƒe ƒoƒo ɖe megbe: Asibidɛ ƒe ƒoƒo ɖe megbe doa ŋusẽ asibidɛ kple abɔta ƒe lãmeka siwo kekena, si naa ŋusẽ si da sɔ si kpena ɖe pronator quadratus ŋu. Kamedede sia bia be woakeke asibidɛa ɖe enu wòatsi tre ɖe eŋu, si kpena ɖe ame ŋu be ŋusẽ si léa nu ɖe ​​asi kple abɔta ƒe tɔtrɔ nyona ɖe edzi.