Pronator teres

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

Sakonni ga Pronator teres

Motsa jiki na Pronator Teres motsa jiki ne da aka yi niyya wanda ke ƙarfafa hannun gaba, inganta ƙarfin riko da haɓaka kwanciyar hankali. Yana da fa'ida musamman ga 'yan wasa ko daidaikun mutane waɗanda ke yin ayyukan da ke buƙatar tsokoki masu ƙarfi, kamar 'yan wasan tennis, masu hawa dutse, ko masu ɗaukar nauyi. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullum, daidaikun mutane na iya haɓaka aikin su, hana raunin da ya faru, da samun mafi kyawun iko da daidaito a cikin ƙungiyoyin da suka shafi goshin hannu.

Yanayinta: tsammanin nuni a nuni Pronator teres

• Riƙe dumbbell a hannun dama tare da lanƙwasa gwiwar gwiwar a kusurwar digiri 90 kuma hannunka na gaba yana daidai da ƙasa.
• A hankali juya hannun hannunka, juya tafin hannunka zuwa sama.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, tabbatar da jin shimfiɗa a hannun gaban ku.
• A hankali juya hannunka zuwa wurin farawa, juya tafin hannunka zuwa ƙasa. Maimaita wannan darasi don adadin maimaitawa da ake so kafin canzawa zuwa hannun hagu.

Lajin Don yi Pronator teres

• Motsi masu Sarrafa: Guji yin motsi mai sauri ko karkarwa. Maimakon haka, mayar da hankali kan yin jinkirin, ƙungiyoyi masu sarrafawa don ƙaddamar da tsokar pronator teres yadda ya kamata. Wannan ba zai taimaka kawai don hana rauni ba amma har ma tabbatar da cewa ana yin aikin tsoka da kyau.
• Yi amfani da juriya mai dacewa: Yin amfani da nauyi mai yawa ko juriya na iya haifar da rauni ko rauni. Fara da nauyi mai sauƙi ko juriya kuma a hankali ƙara shi yayin da ƙarfin ku ya inganta. Ka tuna, makasudin shine don ƙarfafa tsoka, ba don ɗaukar nauyi kamar yadda zai yiwu ba.
• Cikakkun Motsi: Tabbatar cewa kuna jujjuya hannun ku ta hanyar cikakken motsin sa. Nufin wannan

Pronator teres Tambayoyin Masu Nuna

Shi beginners za su iya Pronator teres?

Ee, tabbas masu farawa za su iya yin motsa jiki na Pronator Teres. Wannan motsa jiki yana taimakawa wajen ƙarfafa tsokar pronator teres da aka samu a hannun gaba. Koyaya, yana da mahimmanci a fara da ma'aunin nauyi don guje wa rauni kuma a hankali ƙara nauyi yayin da ƙarfi da jimiri ke haɓaka kan lokaci. Ana kuma ba da shawarar samun ingantacciyar jagora ko kulawa daga mai horar da motsa jiki don tabbatar da cewa ana amfani da tsari da fasaha daidai don hana duk wani rauni mai yuwuwa.

Me ya sa ya wuce ga Pronator teres?

• A wasu mutane, Pronator teres na iya zama ba ya nan, wanda shine wani bambanci.
• Ana iya samun bambancin inda Pronator teres yana da ƙarin kai wanda ya samo asali daga tsarin coracoid.
• Baƙaƙen bambancin shine lokacin da aka kwafi Pronator teres.
• A wasu lokuta, Pronator teres na iya samun zamewar kayan haɗi yana gudana zuwa radius ko ulna.

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

• Juya Bicep Curls: Ta hanyar yin wannan motsa jiki, ba kawai kuna aiki akan biceps ɗinku ba amma har ma a kan pronator teres, saboda yana buƙatar ƙwanƙwasawa da jujjuya hannu, wanda kai tsaye ya haɗa da pronator teres a cikin motsi.
• Ƙwaƙwalwar Hannu da Ƙarfafawa: Wannan darasi kai tsaye yana hari ga masu faɗakarwa ta hanyar buƙatar ka jujjuya hannunka daga tafin hannu har zuwa ƙasan dabino, ta haka yana ƙara ƙarfin ƙarfin tsoka da sassauci.