Hannun Hannun Hannu - Supination - Abubuwan Taɗi

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

Sakonni ga Hannun Hannun Hannu - Supination - Abubuwan Taɗi

Aikin kudaden da ke hana motsa jiki shine motsa jiki wanda da farko yakan bunkasa tsokoki a cikin hannu, inganta karfin, sassauƙa, da kewayon motsi. Yana da kyau ga 'yan wasa, musamman waɗanda ke da hannu a wasanni waɗanda ke buƙatar ƙarfi da sassauƙan wuyan hannu da hannaye kamar wasan tennis, golf, ko hawa. Mutane da yawa na iya son yin wannan motsa jiki don inganta aikin su a cikin waɗannan wasanni, hana raunin da ya faru, ko gyara daga yanayin gaba ko wuyan hannu.

Yanayinta: tsammanin nuni a nuni Hannun Hannun Hannu - Supination - Abubuwan Taɗi

• Riƙe dumbbell mai nauyi a tsaye a hannunka tare da tafin hannunka yana fuskantar jikinka, wanda shine matsayi mai faɗi.
• A hankali juya hannunka zuwa waje, juya dabino sama, wanda shine matsayi na baya, yayin da kake ajiye gwiwar hannu da na sama a tsaye.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan don jin ƙanƙara a gaban hannun ku.
• A hankali mayar da hannunka zuwa wurin farawa kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Hannun Hannun Hannu - Supination - Abubuwan Taɗi

• Motsi mai sarrafawa: Yi motsa jiki tare da motsi mai sarrafawa. Ka guji motsi ko motsi mai sauri saboda suna iya haifar da rauni. Madadin haka, mayar da hankali kan sannu-sannu, jujjuyawar hannu da gangan.
• Yi amfani da Nauyin Da Ya dace: Fara da nauyi mai sauƙi kuma a hankali ƙara yayin da ƙarfin ku ya inganta. Yin amfani da nauyin da ya yi nauyi zai iya raunana tsokoki kuma ya haifar da rauni.
• Guji Ƙarfafawa: Kuskuren gama gari don gujewa shine wuce gona da iri a lokacin motsa jiki. Koyaushe ci gaba da ɗan lanƙwasa a gwiwar hannu don hana hakan. Yawan wuce gona da iri na iya haifar da rauni ko rauni.
• Daidaito shine Mabuɗin: ​​Don samun mafi kyawun wannan darasi, daidaito yana da mahimmanci. Tabbatar kun haɗa shi cikin aikin motsa jiki na yau da kullun. Ya fi

Hannun Hannun Hannu - Supination - Abubuwan Taɗi Tambayoyin Masu Nuna

Shi beginners za su iya Hannun Hannun Hannu - Supination - Abubuwan Taɗi?

Ee, masu farawa za su iya yin aikin motsa jiki na Forearm Supination. Wannan motsa jiki yana da sauƙi kuma baya buƙatar kowane kayan aiki na musamman, wanda ya sa ya dace da duk matakan dacewa, ciki har da masu farawa. Ya ƙunshi jujjuya hannun ku don juya tafin hannunku sama ko ƙasa, wanda zai iya taimakawa haɓaka ƙarfi da sassauƙar hannun ku da wuyan hannu. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara ƙarfi don guje wa rauni. Idan kun ji wani ciwo ko rashin jin daɗi, dakatar da motsa jiki nan da nan kuma ku tuntuɓi ƙwararrun ƙwararrun motsa jiki ko likitan physiotherapist.

Me ya sa ya wuce ga Hannun Hannun Hannu - Supination - Abubuwan Taɗi?

• Haɗin gwiwa na Radioulnar yana taka muhimmiyar rawa a cikin jujjuyawar radius akan ulna.
• Pronator Teres da Pronator Quadratus tsokoki wani bangare ne na juzu'i na jujjuyawa, wanda aka sani da pronation, amma ayyukansu kuma suna ba da gudummawa ga fayyace gaba ɗaya na hannun gaba.
• Ƙwararrun Supinator, wadda ke cikin sashin baya na hannun gaba, ita ce tsoka ta farko da ke da alhakin motsin motsi.
• Haɗin gwiwa na Distal Radioulnar, wanda yake a wuyan hannu, shima yana taka rawa wajen juyar da hannun gaba ta hanyar samar da kwanciyar hankali da sassauci.

Me suna da abin da ya sanya ɗaukehawa ga Hannun Hannun Hannu - Supination - Abubuwan Taɗi?

• Hammer Curls: Hammer curls sun dace da Haɓakawa - Supination - Abubuwan magana yayin da suke aiki akan brachioradialis, tsokar gaɓoɓin hannu, haɓaka ƙarfin gaɓoɓin gaba ɗaya da kwanciyar hankali wanda ke da mahimmanci ga motsin karkarwa.
• Reverse Wrist Curls: Wannan motsa jiki yana cika Forearm - Supination - Abubuwan magana ta hanyar mai da hankali kan tsokoki masu extensor a cikin hannun gaba, inganta daidaiton ƙarfi da sassauci a cikin goshin da ke goyan bayan motsi.