Extensor digitorum longus

• Sakonnin ƙafa: Dama'a
• Kayan aiki: Araban jiki

Sakonni ga Extensor digitorum longus

Extensor Digitorum Longus motsa jiki shine motsa jiki da aka yi niyya wanda da farko yana ƙarfafa tsokoki a cikin ƙananan ƙafafu, haɓaka daidaito da kwanciyar hankali. Yana da kyau ga 'yan wasa, masu gudu, ko duk wanda ke neman inganta ƙananan ƙarfin jikinsu da kuma dacewa da gaba ɗaya. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya ba da gudummawa ga ingantaccen aiki a cikin ayyukan jiki daban-daban, hana raunin ƙafafu, da haɓaka lafiya, tsokoki masu ƙarfi.

Yanayinta: tsammanin nuni a nuni Extensor digitorum longus

• Tsaya kafa ɗaya a gabanka, ajiye diddige a ƙasa kuma yatsun kafa suna nuna sama zuwa rufi. Wannan shine wurin farawa.
• Mayar da yatsan ƙafar ƙafar ƙafar ƙafa zuwa ƙwanƙwaranku gwargwadon iyawarku, jin shimfiɗar saman ƙafar ku da sama da ƙwaryar ku. Wannan shine aikin da ke haɗa tsokar extensor digitorum longus.
• Riƙe wannan matsayi mai sassauƙa na ƴan daƙiƙa kaɗan, sa'annan ka sassauta ƙafar ka koma wurin farawa.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, sannan canza zuwa ɗayan ƙafar.

Lajin Don yi Extensor digitorum longus

• Dumi Up: Koyaushe farawa tare da zaman dumi don samun jinin ku yana gudana da kuma shirye tsokoki don motsa jiki. Wannan zai iya taimakawa wajen hana rauni.
• Madaidaicin Form: Kula da fom ɗinku sosai. Don ɗaga ƙafar ƙafar ƙafa, ajiye ƙafar ƙafa a ƙasa sannan ka ɗaga yatsun kafa kamar yadda zai yiwu. Don motsa jiki na ƙungiyar juriya, tabbatar cewa band ɗin yana amintacce kuma yana ba da isasshen juriya don ƙalubalantar tsokoki ba tare da haifar da damuwa ba.
• Sannu a hankali da kwanciyar hankali: Ka guji yin gaggawar motsa jiki. Yin su a hankali kuma tare da sarrafawa zai tabbatar da cewa kana amfani da madaidaicin tsokoki kuma ba dogaro da ƙarfi ba.
• Hutu na yau da kullun: Kada ku wuce gona da iri.

Extensor digitorum longus Tambayoyin Masu Nuna

Shi beginners za su iya Extensor digitorum longus?

Ee, masu farawa zasu iya yin atisayen da suka yi niyya ga Extensor Digitorum Longus, tsokar da ke taimakawa wajen tsawaita kafa da yatsu. Koyaya, yana da mahimmanci a fara da juriya na haske kuma a hankali ƙara haɓaka yayin da ƙarfi ya inganta don guje wa rauni. Koyaushe tuna don dumi kafin fara kowane motsa jiki kuma kwantar da hankali daga baya. Ɗaya daga cikin masu fara motsa jiki mai sauƙi za su iya farawa da ita shine Tashin Yatsan ƙafa: 1. Zauna akan kujera tare da shimfiɗa ƙafafu a ƙasa. 2. Ka ɗaga yatsan ƙafarka yayin da kake ajiye dugaduganka a ƙasa har sai ka ji shimfiɗa a saman ƙafarka da kuma shinshinka. 3. Riƙe na ɗan daƙiƙa kaɗan, sannan a shakata. 4. Maimaita sau 10-15. Ka tuna, yana da kyau koyaushe a tuntuɓi mai ilimin hanyoyin kwantar da hankali ko ƙwararrun motsa jiki don tabbatar da cewa kana yin motsa jiki daidai da aminci.

Me ya sa ya wuce ga Extensor digitorum longus?

• Wani lokaci, Extensor digitorum longus na iya zama bifurcated, yana haifar da tendons daban-daban maimakon na yau da kullun.
• A lokuta da ba kasafai ba, Extensor digitorum longus na iya zama ba ya nan, inda aikin Extensor hallucis longus ya karɓe shi.
• Wani bambancin Extensor digitorum longus shine lokacin da yake da karin ciki na tsoka, wanda zai iya haifar da bambanci a cikin wuraren shigarsa.
• A wasu mutane, ana iya haɗa Extensor digitorum longus tare da Extensor hallucis longus, ƙirƙirar tsoka guda ɗaya, babba.

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

• Dorsiflexion idon sawu: Ta hanyar jujjuya idon ƙafar ƙafa, wannan motsa jiki kai tsaye ya ƙunshi extensor digitorum longus, wanda ke taimakawa wajen ja da yatsun ƙafar ƙafa, don haka inganta ƙarfinsa da sassauci.
• Taɓan Yatsan Yatsan ƙafa: Wannan motsa jiki ya haɗa da ɗaga ƙafa da taɓa ƙafafu, wanda ke haɗawa da ƙarfafa extensor digitorum longus, yana haɓaka ikonsa na tsawaita ƙafar ƙafa da dorsiflex ƙafa.