Elbow Extensor Anconeus Stretch

• Sakonnin ƙafa: Kafa Na Hydrogen Ko Zaa Kamu.
• Kayan aiki: Araban jiki

Sakonni ga Elbow Extensor Anconeus Stretch

Elbow Extensor Anconeus Stretch shine motsa jiki mai fa'ida da farko da nufin inganta sassauci da ƙarfin gwiwar gwiwar hannu da tsokoki na gaba. Yana da manufa ga daidaikun mutane waɗanda ke yin wasanni ko ayyukan da ke buƙatar yin amfani da yawa na waɗannan tsokoki, kamar 'yan wasan tennis, masu ɗaukar nauyi, ko waɗanda ke murmurewa daga raunin da ya shafi. Ta hanyar yin wannan shimfiɗa a kai a kai, mutum zai iya haɓaka kewayon motsin su, rage ƙanƙarar tsoka, da rage haɗarin rauni ko rauni a cikin gwiwar hannu da yankin gaba.

Yanayinta: tsammanin nuni a nuni Elbow Extensor Anconeus Stretch

• Ka mika hannunka na dama a gabanka, ka ajiye tafin hannunka yana fuskantar sama.
• Da hannun hagu, a hankali ka matsa ƙasa akan yatsun hannun damanka, lanƙwasa su zuwa ƙasa har sai ka ji shimfiɗa a hannunka da gwiwar hannu.
• Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, tabbatar da yin numfashi sosai kuma a ko'ina cikin shimfiɗar.
• Saki kuma maimaita wannan tsari tare da sauran hannun ku.

Lajin Don yi Elbow Extensor Anconeus Stretch

• Motsi masu sarrafawa: Guji motsin gaggawa ko firgita. Maimakon haka, matsar da hannunka da hannu a hankali kuma a hankali zuwa jikinka, kiyaye gwiwar gwiwarka madaidaiciya. Wannan zai taimaka wajen shimfiɗa tsokar anconeus yadda ya kamata ba tare da haifar da damuwa ko rauni ba.
• Miqewa A hankali: Karka tilastawa mikewa ta hanyar ja hannunka da nisa zuwa jikinka. Sannu a hankali ƙara shimfiɗa zuwa wuri inda za ku iya jin tashin hankali a bayan gwiwar gwiwar ku. Idan kun ji zafi, kun yi nisa sosai kuma kuna buƙatar sauƙaƙawa baya.
• Hutu na yau da kullun: Ka guji riƙe shimfiɗa na dogon lokaci saboda hakan na iya haifar da gajiyar tsoka. Nufin 15-

Elbow Extensor Anconeus Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Elbow Extensor Anconeus Stretch?

Ee, mafari na iya yin aikin motsa jiki na Elbow Extensor Anconeus Stretch. Koyaya, yana da mahimmanci su yi shi daidai don guje wa rauni. Su fara da mika hannu kai tsaye a gaban jiki, sannan a lankwasa gwiwar hannu a hankali su yi amfani da kishiyar hannun wajen ja da gwiwar hannu zuwa jiki. Ya kamata su ji mikewa a bayan hannun na sama. Idan an ji wani ciwo, ya kamata su daina nan da nan. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali suna ƙara ƙarfi yayin da ƙarfinsu da sassauci ya inganta. Hakanan yana da kyau a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Elbow Extensor Anconeus Stretch?

• Anconeus Stretch Mai Taimakawa bango: Tsaya yana fuskantar bango, sanya tafin hannunka akan bango tare da mika hannunka cikakke da yatsu suna nuni zuwa ƙasa. A hankali danna tafin hannunka cikin bango har sai kun ji mikewa a gwiwar hannu.
• Tawul mai taimakon Anconeus Stretch: Rike tawul da hannaye biyu a gabanka. Tare da hannun da abin ya shafa a sama, jawo tawul ɗin zuwa sama tare da lafiyayyan hannunka, sa hannun da abin ya shafa ya lanƙwasa a gwiwar hannu da mikewa.
• Supine Anconeus Stretch: Kwance a bayanka, mika hannunka kai tsaye zuwa saman rufi. Yin amfani da ɗayan hannunka, a hankali ka matsa hannunka zuwa kan ka har sai ka ji shimfiɗa a cikin naka

Me suna da abin da ya sanya ɗaukehawa ga Elbow Extensor Anconeus Stretch?

• Push-ups: Push-ups suna aiki da triceps, deltoids, da tsokoki na pectoral, waɗanda ke tallafawa tsokar anconeus a kaikaice kuma suna iya haɓaka tasirin Elbow Extensor Anconeus Stretch ta hanyar ƙarfafa tsokoki da ke kewaye.
• 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 Ƙwaƙwalwa na Ƙaƙwalwa na Ƙadda ) na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Anconeus Stretch ya yi.