Extensor digitorum

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

Sakonni ga Extensor digitorum

Motsa jiki na Extensor Digitorum da farko yana ƙarfafa tsokoki masu tsattsauran ra'ayi a cikin hannayen ku, yana haɓaka ƙarfin riko da haɓaka kwanciyar hankali. Yana da kyakkyawan motsa jiki ga 'yan wasa, mawaƙa, ko duk wanda ke yawan amfani da hannayensu kuma yana so ya rage haɗarin rauni kamar gwiwar hannu. Mutane na iya so su yi wannan motsa jiki don inganta hannunsu da sarrafa yatsa, ƙara ƙarfin hannunsu gaba ɗaya, da haɓaka aikin su a wasanni ko ayyukan da ke buƙatar ƙarfi da kwanciyar hankali.

Yanayinta: tsammanin nuni a nuni Extensor digitorum

• Yada yatsanka kamar yadda zai yiwu, sannan rufe su, tabbatar da jin shimfiɗa a cikin tsokar digitorum na extensor, wanda ke gudana tare da saman hannunka.
• Maimaita wannan motsi na kusan sau 10 zuwa 15, yana tabbatar da cewa kun riƙe hannun ku har yanzu kamar yadda zai yiwu, kuna mai da hankali kan motsi akan yatsunku.
• Da zarar kun gama maimaitawa, canza zuwa ɗayan hannun kuma kuyi motsi iri ɗaya.
• Don sakamako mafi kyau, gwada yin wannan motsa jiki sau biyu zuwa uku a rana.

Lajin Don yi Extensor digitorum

• Daidaitaccen Fom: Kuskure ɗaya na gama gari shine rashin kiyaye daidaitaccen tsari yayin yin aikin. Don Extensor Digitorum, yakamata ku kiyaye hannunku madaidaiciya da wuyan hannu a cikin tsaka tsaki. Ka guji lanƙwasa wuyan hannu ko hannu domin zai iya haifar da rauni ko rauni.
• Motsi masu sarrafawa: Yi darussan tare da jinkirin motsi masu sarrafawa. Ka guji motsi ko motsi mai sauri saboda suna iya haifar da rauni kuma ba za su kai hari ga tsokoki yadda ya kamata ba.
• Haɓakawa a hankali: Fara da nauyi wanda zaku iya ɗauka cikin nutsuwa kuma a hankali ƙara nauyi yayin da ƙarfin ku ya inganta. Ka guji ɗaukar nauyi mai nauyi daidai da jemage saboda yana iya haifar da ciwon tsoka ko wasu raunuka.
• Hutu na yau da kullun: Yana da mahimmanci a ɗauka

Extensor digitorum Tambayoyin Masu Nuna

Shi beginners za su iya Extensor digitorum?

Ee, masu farawa zasu iya yin aikin Extensor Digitorum. Haƙiƙa wani kyakkyawan motsa jiki ne ga waɗanda suka saba ko kuma waɗanda suka zauna na ɗan lokaci. Wannan motsa jiki yana taimakawa wajen ƙarfafa tsokar digitorum extensor, wanda ke cikin hannun gaba kuma yana taimakawa wajen motsi na yatsun hannu da wuyan hannu. Ga hanya mai sauƙi don yin motsa jiki: 1. Zauna ko tsayawa tsaye tare da hannayenku a gefenku. 2. Mika hannunka a gabanka, dabino yana fuskantar kasa. 3. Yatsan yatsa a waje daban, sannan ku rufe su tare. 4. Maimaita wannan motsi don saita adadin maimaitawa. Ka tuna koyaushe farawa tare da maimaita haske kuma a hankali ƙara yayin da ƙarfin ku ke haɓaka. Har ila yau, yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa kuna yin motsa jiki daidai da aminci. Koyaya, idan kuna da wasu sharuɗɗan da suka gabata ko raunin da ya faru, musamman a hannunku, wuyan hannu, ko gaba, ya kamata ku

Me ya sa ya wuce ga Extensor digitorum?

• Extensor digitorum longus, tsokar da ke shimfiɗa saman ƙafar ƙafa kuma tana taimakawa wajen tsawaita yatsan ƙafar ƙafa da dorsiflexion na idon sawu.
• Extensor digitorum communis, bambance-bambancen gama gari, tsoka ce da ke taimakawa wajen haɓaka yatsu huɗu da wuyan hannu.
• The Extensor digitorum minimi, bambancin da ke shimfiɗa ɗan yatsa musamman.
• Extensor digitorum profundus, bambance-bambancen tsoka mai zurfi wanda ke taimakawa wajen fadada yatsu.

Me suna da abin da ya sanya ɗaukehawa ga Extensor digitorum?

• Ƙwaƙwalwar Ƙwararrun Ƙunƙara: Ta hanyar yin aiki a kan tsokoki masu goyon bayan extensor digitorum, suna taimakawa wajen haɓaka ƙarfi da kwanciyar hankali na wuyan hannu da gaɓoɓin hannu, don haka suna daidaita aikin extensor digitorum.
• Reverse Wrist Curls: Wannan motsa jiki yana ƙarfafa tsokoki na tsokoki a cikin goshin hannu, ciki har da extensor digitorum, kuma yana taimakawa wajen daidaita ƙungiyoyin tsoka a hannu, don haka inganta aikin extensor digitorum.