Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwasa

• Sakonnin ƙafa: Zaunoniyan Majalƙa
• Kayan aiki: Araban jiki

Sakonni ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwasa

Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙadda ) na Ƙarfafawa ne wanda aka tsara don inganta sassauci da ƙarfi a cikin tsokoki na gaba, rage haɗarin raunin da ya faru irin su gwiwar hannu na wasan tennis. Yana da amfani musamman ga 'yan wasa, ma'aikatan ofis, ko duk wanda ke yin ayyuka akai-akai waɗanda suka haɗa da maimaita motsin hannu. Ta hanyar haɗa wannan shimfiɗa a cikin aikinku na yau da kullun, zaku iya haɓaka aikinku, hana ƙwayar tsoka, da kiyaye lafiyar gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwasa

• Sa'an nan, da daya hannun, a hankali danna ƙasa a kan mika hannun, lankwasa shi zuwa kasa har sai ka ji mikewa a gaban hannunka.
• Riƙe wannan matsayi na kimanin 20-30 seconds don ba da damar tsokoki su huta da kuma shimfiɗawa.
• Sannu a hankali saki matsa lamba kuma ba da izinin hannunka ya koma matsayinsa na asali.
• Maimaita wannan tsari na ƴan lokuta, sa'an nan kuma canza zuwa wani hannu.

Lajin Don yi Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwasa

• Motsi Mai Sarrafa: Juya hannunka ta yadda tafin hannunka ya fuskanci ƙasa, sannan yi amfani da ɗayan hannunka don matsawa ƙasa a bayan hannunka a hankali. Ka guji tilasta motsi ko matsawa da ƙarfi, saboda hakan na iya haifar da ciwon tsoka. Ya kamata motsi ya kasance a hankali da sarrafawa, yana barin tsokoki na gaba don shimfiɗawa a hankali.
• Tsawon Tsawon Lokaci: Riƙe shimfiɗar aƙalla 20 zuwa 30 seconds. Kuskure na yau da kullun shine rashin riƙe tsayin tsayin daka don yin tasiri. Yayin da za ku iya riƙe shimfiɗa cikin kwanciyar hankali, mafi kyau shine don sassauci da motsi.
• Maimaituwa akai-akai: Don sakamako mafi kyau, yi shimfiɗa a kai a kai. Da kyau, ya kamata ku yi shi sau 2-3 kowace rana, musamman idan kuna da hannu

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwasa Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwasa?

Ee, masu farawa zasu iya yin motsa jiki na Forearm Pronator Stretch. Motsa jiki ne mai sauƙi wanda zai iya taimakawa haɓaka sassauci da kewayon motsi a cikin wuyan hannu da gaɓoɓin gaba. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara ƙarfi don guje wa rauni. Idan kun ji wani ciwo yayin yin motsa jiki, dakatar da gaggawa kuma tuntuɓi ƙwararrun ƙwararrun motsa jiki ko ma'aikacin kiwon lafiya.

Me ya sa ya wuce ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwasa?

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa: A cikin wannan sigar, ka tsaya kana fuskantar bango ka sanya tafin hannunka a kansa, sa’an nan kuma ka juya jikinka daga bango don shimfiɗa hannun gaba.
• Hadin gwiwar hannu mai kyau: Wannan ya shafi riƙe nauyi a hannunka tare da hannunka ya ƙare a gabanka, to a hankali juya hannunka don haka dabino yana fuskantar fadada hannu.
• Resistance Band Forearm Pronator Stretch: Anan, kuna amfani da bandungiyar juriya da ke haɗe zuwa madaidaicin wuri, riƙe ɗayan ƙarshen a hannun ku tare da mika hannun ku, kuma juya hannun gaban ku don fuskantar tafin hannunku ƙasa.
• Supine Saukata Pronch: Wannan bambance-bambancen yana kwance ƙasa, tare da hannunku ya ƙare sama da kuma wannan hannun ku a hankali latsawa

Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙwasa?

• Bicep Curls kuma na iya haɗawa da Forearm Pronator Stretch yayin da suke ƙarfafa hannu na sama da ƙwanƙwasa gwiwar hannu, wanda zai iya taimakawa wajen haɓaka tasirin faɗakarwa ta hanyar haɓaka ƙarfin hannu gabaɗaya.
• Aƙarshe, guduma curls na iya zama mai amfani ga furucin hannun jari mai shimfiɗa, tsoka na goshin, inganta karfin gwiwa da kwanciyar hankali na kayan gunkin.