Hannun hannu - Tsawa - Ƙididdigar

• Sakonnin ƙafa: Zaunoniyan Majalƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Wrist Extensors

Sakonni ga Hannun hannu - Tsawa - Ƙididdigar

The Wrist - Extension - Motsa jiki mai sauƙi amma mai tasiri wanda aka tsara don haɓaka sassaucin wuyan hannu da ƙarfi. Wannan motsa jiki ya dace ga daidaikun mutane waɗanda ke yin ayyukan da ke buƙatar motsin wuyan hannu, kamar ƴan wasa, mawaƙa, da waɗanda ke aiki na dogon lokaci akan kwamfuta. Ta hanyar yin wannan motsa jiki akai-akai, zaku iya taimakawa hana raunin wuyan hannu, rage haɗarin yanayi kamar ciwon rami na carpal, da haɓaka aikin gaba ɗaya na wuyan hannu.

Yanayinta: tsammanin nuni a nuni Hannun hannu - Tsawa - Ƙididdigar

• Riƙe nauyi mai sauƙi a hannunka, kamar dumbbell ko gwangwani na miya, tare da tafin hannunka yana fuskantar ƙasa.
• A hankali ɗaga nauyi ta hanyar mika wuyan hannu zuwa sama, kula da kada ku motsa hannun gaban ku.
• Riƙe wannan matsayi na ƴan daƙiƙa, jin tashin hankali a wuyan hannu da gaɓoɓin hannu.
• A hankali rage hannunka baya zuwa wurin farawa, kammala maimaitawa ɗaya. Maimaita wannan darasi don adadin saitin da ake so.

Lajin Don yi Hannun hannu - Tsawa - Ƙididdigar

• Motsi masu sarrafawa: Yi tsawo a hankali kuma tare da sarrafawa. Motsa jiki da sauri na iya haifar da rauni. Maimakon haka, a hankali ɗaga hannunka zuwa sama gwargwadon iyawa, riƙe na ɗan lokaci, sa'an nan kuma rage shi baya a hankali.
• Ka guje wa Ƙarfafawa: Kuskure na gama gari shine a wuce hannun hannu, wanda zai iya haifar da rauni ko rauni. Koyaushe sauraron jikin ku kuma kawai mika wuyan hannu zuwa wurin da ya dace da ku.
• Yi amfani da Ma'aunin Haske: Idan kuna amfani da dumbbell ko ƙungiyar juriya don wannan darasi, fara da nauyi mai sauƙi ko ƙarancin juriya. Wannan zai taimake ka ka mai da hankali kan nau'in ku kuma ku guje wa rauni. Kuna iya ƙara nauyi ko juriya a hankali kamar yadda kuke

Hannun hannu - Tsawa - Ƙididdigar Tambayoyin Masu Nuna

Shi beginners za su iya Hannun hannu - Tsawa - Ƙididdigar?

Ee, mafari na iya yin ƙwanƙwan hannu - Tsawo - motsa jiki. Hanya ce mai sauƙi kuma mai tasiri don inganta sassaucin wuyan hannu da ƙarfi, wanda zai iya zama da amfani ga wasanni da ayyuka iri-iri. Koyaya, yana da mahimmanci a fara da nauyi mai sauƙi ko juriya don guje wa rauni. Idan an sami wani ciwo ko rashin jin daɗi yayin motsa jiki, ya kamata a dakatar da shi nan da nan kuma a nemi shawarar likita. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata suyi la'akari da neman jagora daga ƙwararrun ƙwararrun motsa jiki don tabbatar da dabarar da ta dace.

Me ya sa ya wuce ga Hannun hannu - Tsawa - Ƙididdigar?

• Wani bambancin shine karkacewar ulnar, inda aka matsa hannun zuwa gefen ulna ko ruwan hoda.
• Akwai kuma motsin lanƙwasa, wanda shine kishiyar tsawo, inda hannu da wuyan hannu ke lanƙwasa zuwa ga jiki.
• Supination wani bambanci ne, wanda ya ƙunshi jujjuya hannu da hannu don dabino ya fuskanci sama.
• A }arshe, pronation wani bambanci ne inda ake jujjuya hannu da hannu ta yadda dabino ya fuskanci kasa.

Me suna da abin da ya sanya ɗaukehawa ga Hannun hannu - Tsawa - Ƙididdigar?

• Ayyukan motsa jiki na "Finger Extension" suma suna haɗawa da Wrist - Extension - Abubuwan da ke aiki a kan tsokoki na extensor waɗanda ke da alaƙa kai tsaye zuwa wuyan hannu, suna inganta sassaucin yatsa da wuyan hannu da ƙarfi.
• "Reverse Wrist Curls" wani karin motsa jiki ne, yayin da suke kaiwa ga tsokoki na gaba a gaba, wanda ke da mahimmanci don tsawo na wuyan hannu, haɓaka daidaito da rage haɗarin rauni.