Ekstensɔ dijitɔrum
Profayiri y'eby'okufuna
Ntago Exercises:
Tekamu akatale mu kusolo lwo!
Okuwandikira ku Ekstensɔ dijitɔrum
di Extensor Digitorum εksεsayz de fכs fכ mek di εkstensכr mכsul dεm na yu fכs an dεm strכng, i de mek yu grip trεnk εn i de mek di wrist stebul. Na fayn ɛgzampul fɔ atlet, myusishan, ɔ ɛnibɔdi we de yuz dɛn an bɔku tɛm ɛn we want fɔ ridyus di risk fɔ injuri lɛk tɛnis ɛlbo. Pipul dɛn kin want fɔ du dis ɛgzampul fɔ mek dɛn ebul fɔ kɔntrol dɛn an ɛn finga dɛn fayn fayn wan, fɔ mek dɛn ɔl an gɛt mɔ trɛnk, ɛn fɔ mek dɛn ebul fɔ du spɔt ɔ tin dɛn we dɛn nid fɔ ol strɔng ɛn stebul.
Okukubidde ku: Nkugiyigisa Ekstensɔ dijitɔrum
- Sprɛd yu finga dɛn as wayd as yu ebul, dɔn lɔk dɛn, mek shɔ se yu fil di strɛch na yu ɛkstensɔ dijitorum mɔsul, we de rɔn along di tap pan yu fɔram.
- Ripit dis muvmɛnt fɔ lɛk 10 to 15 tɛm, mek shɔ se yu kip yu an stil as yu ebul, ɛn fos di muvmɛnt pan yu finga dɛn.
- We yu dɔn dɔn di ripitishɔn dɛn, chenj to di ɔda an ɛn du di sem muvmɛnt dɛn.
- Fɔ mek yu gɛt di bɛst rizɔlt, tray fɔ du dis ɛgzampul tu to tri tɛm insay di de.
Amakulu mu kubiteekamu Ekstensɔ dijitɔrum
- Kɔrɛkt Fɔm: Wan mistek we dɛn kin mek na we yu nɔ de kip di kɔrɛkt fɔm we yu de du di ɛgzampul. Fɔ di Extensor Digitorum, yu fɔ kip yu an stret ɛn yu an na nyutral pozishɔn. Nɔ bɛn yu an ɔ yu an bikɔs i kin mek yu strɛs ɔ wund.
- Kɔntrol Muvmɛnt: Du di ɛgzampul dɛn wit slo, kɔntrol muvmɛnt. avכyd jεk כ kwik muvmεnt biכs dεn kin mek yu injuri εn dεn nכ go tכk bכt di mכsul dεm fayn fayn wan.
- Smɔl smɔl: Start wit wan wet we yu go ebul fɔ handle fayn fayn wan ɛn smɔl smɔl inkrisayz di wet as yu trɛnk de go bifo. Nɔ es ebi ebi wet rayt frɔm di bat bikɔs i kin mek yu mɔsul dɛn strɛs ɔ ɔda injury.
- Brek ɔltɛm: I impɔtant fɔ tek
Ekstensɔ dijitɔrum Ebitala by'omuyigiriza
Mwebale kuteekamu Ekstensɔ dijitɔrum?
Yes, di wan dɛn we de bigin kin du di Extensor Digitorum ɛgzampul. Na rili fayn ɛgzampul fɔ di wan dɛn we nyu fɔ fitnɛs ɔ di wan dɛn we dɔn sidɔm fɔ sɔm tɛm. dis εksεsayz de εp fכ mek di εkstensכr dijitorum mכsul we de na di fכs an εn i de εp fכ muv di finga dεm εn di an. Na wan simpul we fɔ du di ɛgzampul: 1. Sidɔm ɔ tinap stret wit yu an dɛn nia yu sayd. 2. Ekstend yu an out fo front of yu, palm fes dong. 3. Sprɛd yu finga dɛn wayd wan, dɔn lɔk dɛn togɛda. 4. Ripit dis muvmɛnt fɔ wan sɛt nɔmba fɔ ripit. Mɛmba fɔ bigin ɔltɛm wit layt ripit ɛn smɔl smɔl i go bɔku as yu de gɛt trɛnk. Dɔn bak, i fayn ɔltɛm fɔ tɔk to pɔsin we sabi bɔt fitnɛs ɔ pɔsin we de mɛn yu bɔdi fɔ mek shɔ se yu de du di ɛgzampul kɔrɛkt wan ɛn sef wan. Bɔt if yu gɛt ɛni sik ɔ wund we bin dɔn de bifo, mɔ na yu an, yu an, ɔ yu fɔs an, yu fɔ du dat
Ki kitiibwa eby'okukozesa omuntu Ekstensɔ dijitɔrum?
- di Extensor digitorum longus, na mכsul we de go along di tכp pat pan di fut εn de εp fכ εkstenshכn di tכd dεm εn di dכrsiflekshכn fכ di ankכl.
- di Extensor digitorum communis, we na wan kכmכn vεryכnt, na mכsul we de εp fכ εkstenshכn di fכ finga dεm εn di an.
- di Extensor digitorum minimi, we na wan vεryushכn we spεshal wan de εksεnd di sכm finga.
- di Extensor digitorum profundus, na dip mכsul vεryכnt we de εp fכ εkstenshכn di finga dεm.
Eby'okukozesa omulungi okugabana n'eby'omanyi Ekstensɔ dijitɔrum?
- di wrist εkstenshכn kכl dεm: bay we dεn de wok pan di mכsul dεm we de sכpכt di εkstenshכn dijitorum, dεn de εp fכ mek di an εn fכs an trεnk εn stebul, so dat de kompliment di wok we di εkstenshכn dijitorum de du.
- Rivas Wrist Kכl: Dis εksεsayz de mek di εkstensכr mכsul dεm na di fכs an, inklud di εkstensכr dijitorum, εn i de εp fכ bεlε di mכsul grup dεm na di an, so dat de mek di εkstensכr dijitorum wok fayn.
Amagamba ag'ewayogenze Ekstensɔ dijitɔrum
- Bɔdi wet fɔram ɛksɛsayz
- Ekstensɔ dijitorum wokɔt
- Fɔs-am fɔ mek yu gɛt trɛnk fɔ du ɛksɛsayz
- Bɔdi wet ɛksesaiz fɔ mek yu fɔs an dɛn strɔng
- Trenin di εkstensכr dijitorum mכsul dεm
- Bodiweit wokɔt fɔ di fɔs an mɔsul dɛn
- Ekstensɔ digitorum bɔdi wet trenin
- Fɔ mek yu fɔs an strɔng wit bɔdi wet
- Bɔdi wet ɛkstensɔr dijitɔrum ɛgzampul dɛn
- Ɛksesaiz fɔ bil mɔsul fɔ di fɔs an dɛn.