Ƙwallon hannu Extensor Stretch

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

Sakonni ga Ƙwallon hannu Extensor Stretch

Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwaƙwalwar Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwaƙwalwa na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa ne mai fa'ida wanda aka tsara don inganta sassauci da rage tashin hankali a cikin wuyan hannu da tsokoki na gaba, sau da yawa mutane da ke amfani da hannayensu akai-akai da wuyan hannu, kamar 'yan wasa, mawaƙa, ko ma'aikatan ofis. Wannan shimfidawa na iya rage rashin jin daɗi da ke da alaƙa da yanayi kamar ciwon rami na carpal ko gwiwar hannu na wasan tennis. Haɗa Ƙwararren Ƙwallon hannu a cikin aikin yau da kullum na iya haɓaka aikin wuyan hannu gaba ɗaya, mai yuwuwar hana rauni da haɓaka aiki a cikin ayyukan da ke buƙatar ƙwaƙƙwaran hannu.

Yanayinta: tsammanin nuni a nuni Ƙwallon hannu Extensor Stretch

• Lanƙwasa wuyan hannu, yana nuna hannunka zuwa ƙasa.
• Da dayan hannun ku, a hankali lanƙwasa wuyan hannu har sai kun ji laushi zuwa matsakaicin mikewa a cikin hannun ku.
• Riƙe wannan matsayi na aƙalla 15 zuwa 30 seconds, tabbatar da jin shimfiɗar amma ba kowane ciwo ba.
• Maimaita wannan motsa jiki don maimaitawa 2-4, kuma tabbatar da yin wannan shimfidawa a bangarorin biyu.

Lajin Don yi Ƙwallon hannu Extensor Stretch

• Miƙewa A hankali: Guji motsin motsi. Ya kamata a yi shimfiɗa a hankali a hankali. Miƙewa kwatsam ko ƙarfi na iya haifar da rauni ko rauni na tsoka. Yana da mahimmanci a tuna cewa makasudin shine jin shimfiɗa a hankali, ba zafi ba.
• Madaidaicin Matsayin Hannu: Mika hannunka a gabanka tare da dabino yana fuskantar ƙasa. Don yin shimfiɗar, yi amfani da ɗayan hannunka don jan hannun da aka mika a hankali zuwa ƙasa. Tabbatar kada ku wuce gona da iri ko lanƙwasa wuyan hannu da nisa, saboda wannan na iya haifar da rauni.
• Rike da Saki: Rike shimfiɗar na kusan daƙiƙa 20-30, sannan a sake shi a hankali. Kar a yi gaggawar aiwatar da aikin. Sakin jinkirin yana da mahimmanci kamar yadda

Ƙwallon hannu Extensor Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Ƙwallon hannu Extensor Stretch?

Ee, tabbas masu farawa za su iya yin motsa jiki na Wrist Extensor Stretch. Motsa jiki ne mai sauƙi wanda baya buƙatar kowane kayan aiki na musamman. Koyaya, kamar kowane sabon motsa jiki, masu farawa yakamata su kula da yin shi daidai don guje wa rauni. Ga yadda za a yi: 1. Mika hannu daya a gabanka a tsayin kafada. 2. Kiyaye gwiwar gwiwar hannu kuma tafin hannunka yana fuskantar ƙasa. 3. Da dayan hannunka, a hankali lankwasa wuyan hannu har sai ka ji mikewa a saman hannunka. 4. Riƙe wannan matsayi na kimanin daƙiƙa 30. 5. Maimaita a daya gefen. Ka tuna kiyaye shimfiɗa a hankali kuma kada ka matsa cikin zafi. Idan kuna da kowane yanayin wuyan hannu ko hannu, ya kamata ku tuntuɓi ƙwararren kiwon lafiya kafin fara sabon motsa jiki.

Me ya sa ya wuce ga Ƙwallon hannu Extensor Stretch?

• Tsayewar Hannun Hannun Ƙunƙara: A cikin wannan sigar, kuna miƙe tsaye, shimfiɗa hannun ku a gaba, kuma kuyi amfani da ɗayan hannun ku don jan yatsunku a hankali zuwa jikinku.
• Ball-mai taimakawa wuyan hannu na bango: Wannan ya shafi tsayawa a gaban bango, sanya dabino a bango tare da bango don shimfiɗa wuyan hannu.
• Hannun hannu yana goyan bayan bangaren hannu na hannu: anan, kun huta goshinku akan tebur tare da hannun ku na rataye hannunka don shimfiɗa wuyan hannu.
• Nauyi-Taimakawa Wrist Extensor Stretch: Wannan bambancin ya ƙunshi riƙe da nauyi mai sauƙi a hannunka tare da mika hannunka a gaba, sannan a hankali motsa hannun hannu sama da ƙasa don shimfiɗa hannunka.

Me suna da abin da ya sanya ɗaukehawa ga Ƙwallon hannu Extensor Stretch?

• Miƙar Yatsa: Waɗannan darussan suna haɗawa da Ƙwararren Ƙwallon hannu ta hanyar yin aiki akan sassauƙar yatsu da hannu, waɗanda ke da alaƙa da wuyan hannu, don haka haɓaka motsi gaba ɗaya da rage haɗarin rauni.
• Curls na wuyan hannu: Wannan motsa jiki yana cike da shimfiɗar hannu yayin da yake ƙarfafa duka tsokoki na wuyan hannu da ƙwanƙwasa tsokoki, ta haka yana haɓaka ƙarfin wuyan hannu da ingantaccen tallafi ga motsin hannu.