Elbow Out Rotator Stretch

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Araban jiki

Sakonni ga Elbow Out Rotator Stretch

Elbow Out Rotator Stretch wani motsa jiki ne mai fa'ida da aka tsara don inganta sassauci da ƙarfi a cikin kafadu, musamman yin niyya ga tsokoki na rotator cuff. Wannan shimfiɗa yana da kyau ga mutanen da ke da hannu a wasanni waɗanda ke buƙatar amfani da kafaɗa mai yawa, kamar su ninkaya, ƙwallon kwando, ko wasan tennis, da kuma waɗanda ke murmurewa daga raunin kafada. Ta hanyar haɗa wannan motsa jiki a cikin ayyukan yau da kullum, daidaikun mutane na iya haɓaka motsin kafaɗarsu, rage haɗarin rauni, da haɓaka aikin gabaɗaya a cikin ayyukan da suka haɗa da motsi na sama.

Yanayinta: tsammanin nuni a nuni Elbow Out Rotator Stretch

• Lanƙwasa gwiwar gwiwar hannun dama a kusurwar digiri 90 don haka yatsun ku suna nuni zuwa rufi kuma tafin hannunku yana fuskantar gaba.
• Yi amfani da hannun hagu don jawo gwiwar gwiwar dama a hankali zuwa kafadarka ta hagu har sai kun ji mikewa a kafadar dama.
• Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, tabbatar da yin numfashi sosai kuma a ko'ina cikin ko'ina.
• Maimaita tsari tare da hannun hagu, tabbatar da mikewa daidai ga kafadu biyu.

Lajin Don yi Elbow Out Rotator Stretch

• Motsi mai laushi: Juya hannunka waje, nesa da jikinka, yayin da kake ajiye gwiwar gwiwarka a gefenka. Ya kamata motsi ya kasance a hankali kuma a hankali don hana rauni. Guji motsi ko motsi mai sauri wanda zai iya raunana tsokoki da haɗin gwiwa.
• Kewayon Motsi: Kawai shimfiɗa har zuwa inda za ku ji jan hankali, ba zafi ba. Yawan wuce gona da iri na iya haifar da rauni. Idan ba za ku iya motsa hannunku da nisa ba, ba laifi. Manufar ita ce a hankali ƙara yawan motsin ku akan lokaci. Kurakurai gama gari don gujewa:
• Dauke Hannun Hannu: Kuskure na gama gari shine ɗaga gwiwar hannu daga jiki yayin miƙewa. Wannan na iya sanya damuwa maras buƙata akan kafada.

Elbow Out Rotator Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Elbow Out Rotator Stretch?

Ee, masu farawa zasu iya yin motsa jiki na Elbow Out Rotator Stretch. Yana da motsa jiki mai sauƙi da tasiri don taimakawa wajen inganta sassauci da kewayon motsi a cikin haɗin gwiwa na kafada. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan tsari mai kyau. Idan an ji wani ciwo ko rashin jin daɗi yayin motsa jiki, ya kamata a dakatar da shi nan da nan don hana rauni. Tuntuɓar ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki don jagora kuma na iya zama da fa'ida.

Me ya sa ya wuce ga Elbow Out Rotator Stretch?

• Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa: Wannan sigar ya ƙunshi tsayawa kusa da bango da kuma sanya gwiwar gwiwar ku yayin jujjuya kafada har sai kun ji mikewa.
• Seated Elbow-Out Rotator Stretch: Ana yin wannan yayin da kuke zaune, tare da lanƙwasa gwiwar gwiwar a kusurwar digiri 90, kuma kuna jan gwiwar gwiwar ku a hankali zuwa ga kafadar kishiyarku ta amfani da ɗayan hannun ku.
• The Laly Down Elbow-Out Rotator Stretch: A cikin wannan bambancin, za ku kwanta a bayanku, sanya gwiwar gwiwar ku a kusurwa 90-digiri, kuma amfani da hannun kishiyar ku don jawo shi a hankali a kan kirjin ku.
• Yoga Elbow-Out Rotator Stretch: Wannan bambance-bambancen ya ƙunshi ka'idodin yoga, inda kuka riƙe tsayin daka na dogon lokaci yayin da kuke mai da hankali kan

Me suna da abin da ya sanya ɗaukehawa ga Elbow Out Rotator Stretch?

• "Arm Circles" na iya haɗawa da Elbow Out Rotator Stretch kamar yadda kuma suke kai hari ga tsokoki na rotator cuff, suna taimakawa wajen dumama da ƙarfafa waɗannan tsokoki, wanda zai iya ƙara haɓaka amfanin mikewa.
• The "Cross-Body Hander Stretch" wani motsa jiki ne wanda ya dace da Elbow Out Rotator Stretch saboda yana kai hari ga deltoids na baya da kuma tsokoki a kusa da scapula, wanda sau da yawa yakan shiga cikin motsi iri ɗaya kamar tsokoki na rotator cuff kuma zai iya taimakawa wajen tabbatar da daidaito. m kafada ƙarfi da sassauci.