Pronator quadratus

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

Sakonni ga Pronator quadratus

Motsa jiki na Pronator Quadratus motsi ne da aka yi niyya wanda aka tsara don ƙarfafa tsokoki na gaba, musamman ana amfani da shi wajen jujjuya hannu da wuyan hannu. Wannan motsa jiki ya dace da 'yan wasa, musamman waɗanda ke da hannu a wasanni waɗanda ke buƙatar ƙarfi mai ƙarfi da jujjuya hannu kamar wasan tennis, golf, da ƙwallon baseball. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya inganta ƙarfin hannun hannun ku, haɓaka kwanciyar hankali, da haɓaka aikin gabaɗayan ku a cikin wasanni da ayyukan yau da kullun waɗanda ke buƙatar motsin hannu da wuyan hannu.

Yanayinta: tsammanin nuni a nuni Pronator quadratus

• Zauna kan kujera ko tsayawa tsaye, riƙe da dumbbell a hannun dama tare da lanƙwasa gwiwar gwiwar ku a kusurwar dama. Ya kamata tafin hannunka ya kasance yana fuskantar sama.
• A hankali a juya hannunka don tafin hannunka ya fuskanci ƙasa. Wannan shine motsin pronation. Tabbatar cewa gwiwar hannu ta tsaya a gefenka kuma baya motsawa yayin motsa jiki.
• Riƙe wannan matsayi na ɗan lokaci, sa'an nan kuma juya hannunka a hankali zuwa wurin farawa.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, sannan canza zuwa hannun hagu.
• Don sakamako mafi kyau, yi wannan motsa jiki sau 2-3 a kowane mako a kan kwanakin da ba a jere ba.

Lajin Don yi Pronator quadratus

• Yi amfani da Kayan aikin da suka dace: Wannan na iya zama makada na juriya ko dumbbells mai haske. Nauyin nauyi ba dole ba ne kuma yana iya haifar da rauni.
• Sannu a hankali da Tsayawa: Ya kamata a yi motsi da motsin motsi a hankali kuma a sarrafa shi. Ka guji motsi ko motsi mai sauri saboda waɗannan na iya haifar da rauni.
• Cikakkun Motsi: Don samun mafi kyawun motsa jiki, tabbatar cewa kuna amfani da cikakken kewayon motsi. Wannan yana nufin jujjuya hannun hannunka zuwa iyakar girmansa a bangarorin biyu - daga dabino yana fuskantar kasa (pronation) zuwa dabino yana fuskantar sama (supination).
• Guji Ƙarfafawa

Pronator quadratus Tambayoyin Masu Nuna

Shi beginners za su iya Pronator quadratus?

Pronator quadratus tsoka ce a gaban hannu wanda ke taimakawa wajen jujjuya hannu. Ba a yawanci niyya a cikin atisayen farko ba, amma ana yin shi a kaikaice yayin aikin gabaɗaya da ƙarfin riko. Masu farawa za su iya yin motsa jiki da ke aiki da wannan tsoka, irin su kullun wuyan hannu ko jujjuyawar dumbbell, amma yana da mahimmanci a fara da ma'aunin nauyi da tsari mai kyau don guje wa rauni. Kamar koyaushe, yana da kyau a tuntuɓi mai horar da kai ko mai ilimin motsa jiki don tabbatar da cewa ana yin atisayen daidai.

Me ya sa ya wuce ga Pronator quadratus?

• A wasu mutane, Pronator quadratus na iya haɗawa da flexor digitorum superficialis.
• Ana iya samun bambanci inda Pronator quadratus ba ya nan gaba ɗaya, wani abu da ba kasafai yake faruwa ba amma an rubuta shi.
• tsokar tsoka na iya nuna wani lokaci bifid ko siffa mai launi biyu, wanda ke wakiltar bambancin tsari.
• A wasu lokuta, Pronator quadratus na iya samun wurin shigar da ba a saba gani ba, kamar ulna maimakon radius.

Me suna da abin da ya sanya ɗaukehawa ga Pronator quadratus?

• Hammer Curls: Hammer curls da farko suna kai hari ga biceps, amma kuma suna shigar da pronator quadratus. Ta hanyar riƙe dumbbell a cikin tsaka mai tsaka-tsaki da kuma murƙushe shi, kuna aiki da tsokoki da ke fitowa da hannun gaba, haɓaka ƙarfi da juriya na pronator quadratus.
• Juya Hannun Hannu: Juya muryoyin wuyan hannu suna ƙarfafa tsokoki na wuyan hannu da gaɓoɓin hannu, suna ba da ma'auni na ƙarfi wanda ya dace da pronator quadratus. Wannan darasi ya ƙunshi ƙaddamar da wuyan hannu akan juriya, wanda ke taimakawa wajen haɓaka ƙarfin kamawa da jujjuyawar hannu.