Ekstensכr dijitorum lכngכs
Profayiri y'eby'okufuna
Ntago Exercises:
Tekamu akatale mu kusolo lwo!
Okuwandikira ku Ekstensכr dijitorum lכngכs
Di Extensor Digitorum Longus eksasaiz na wokaut we yu de du we yu de du di wok we yu de du we de mek di mכsul dεm na yu lכw leg dεm strכng, we de mek yu bεlε εn stebul. I fayn fɔ atlet, rɔna, ɔ ɛnibɔdi we de tray fɔ mek dɛn bɔdi gɛt mɔ trɛnk ɛn fɔ mek dɛn gɛt mɔ fitnɛs. If yu put dis ɛksesaiz insay yu rutin, dat kin mek yu ebul fɔ du difrɛn tin dɛn we yu kin du fɔ yu bɔdi, i kin mek yu nɔ gɛt injury na yu leg, ɛn i kin mek yu gɛt wɛlbɔdi ɛn strɔng mɔsul dɛn.
Okukubidde ku: Nkugiyigisa Ekstensכr dijitorum lכngכs
- Ekste wan leg stret bifo yu, kip yu il na grɔn ɛn yu fut finga dɛn pɔynt ɔp to di siling. Dis na di pozishɔn we dɛn kin bigin.
- Fleks yu fut dεm bak tכwεd yu shin as fa as yu kin, fil di strεch na di tכp pat pan yu fut εn כp yu shin. dis na di akshכn we de ingayj di εkstensכr digitorum longus mכsul.
- Hol dis fleks pozishɔn fɔ sɔm sɛkɔn, dɔn rilaks yu fut bak to di say we yu bigin.
- Ripit dis ɛgzampul fɔ di nɔmba we yu want fɔ ripit, dɔn chenj to di ɔda fut.
Amakulu mu kubiteekamu Ekstensכr dijitorum lכngכs
- Wom Up: Ɔltɛm bigin wit wam-ap sɛshɔn fɔ mek yu blɔd flɔ ɛn yu mɔsul dɛn rɛdi fɔ ɛksesaiz. Dis kin ɛp fɔ mek i nɔ wund.
- Kɔrɛkt Fɔm: Pe atɛnshɔn gud wan to yu fɔm. Fɔ mek yu fut rayz, kip yu fut flat na grɔn ɛn afta dat, es yu fut finga dɛn ɔp as yu ebul. Fɔ rɛsistɛns band ɛgzampul, mek shɔ se di band tay fayn fayn wan ɛn gi inof rɛsistɛns fɔ chalenj yu mɔsul dɛn we nɔ go mek yu strɛs.
- Slow ɛn Stedi: Nɔ rɔsh fɔ du di ɛgzampul dɛn. If yu du dɛn sloslo ɛn wit kɔntrol, dat go mek shɔ se yu de yuz di kɔrɛkt mɔsul dɛn ɛn nɔ abop pan di mɔmɛnt.
- Brek ɔltɛm: Nɔ wok yu mɔsul dɛn pasmak.
Ekstensכr dijitorum lכngכs Ebitala by'omuyigiriza
Mwebale kuteekamu Ekstensכr dijitorum lכngכs?
Yɛs, di wan dɛn we de bigin fɔ du ɛksɛsayz kin du ɛksɛsayz dɛn we de tɔch di Extensor Digitorum Longus, we na wan mɔsul we de ɛp fɔ mek di fut ɛn fut finga dɛn go ɔp. Bɔt i impɔtant fɔ bigin wit layt rɛsistɛns ɛn smɔl smɔl inkrisayz as trɛnk de impɔtant fɔ avɔyd injuri. Mɛmba ɔltɛm fɔ wam yusɛf bifo yu bigin ɛni ɛksesaiz ɛn kol afta yu dɔn du am. Wan simpul ɛgzampul we pipul dɛn we de bigin fɔ du ɛksɛsayz kin bigin wit na di Toe Raise: 1. Sidon fo chia wit yu fut flat fo floor. 2. Lift yu fut finga dεm we yu de kip yu il dεm na grכn te yu fil se yu strεch na di tכp pat pan yu fut εn shin. 3. Hol fɔ sɔm sɛkɔn, dɔn rilaks. 4. Ripit am 10-15 tɛm. Mɛmba se, i fayn ɔltɛm fɔ tɔk to pɔsin we de mɛn yu bɔdi ɔ pɔsin we sabi bɔt fitnɛs fɔ mek shɔ se yu de du ɛksɛsayz kɔrɛkt wan ɛn sef wan.
Ki kitiibwa eby'okukozesa omuntu Ekstensכr dijitorum lכngכs?
- sכmtεm, di Extensor digitorum longus kin bi tu fכs, we kin mek tu difrεnt tεndon dεm insted fכ di wan we dεn kin yus.
- insay rare kes dεm, di Extensor digitorum longus kin nכ de, usay di Extensor hallucis longus de tek in wok.
- כda vεryushכn fכ di Extensor digitorum longus na we i gεt εkstra mכsul bεlε, we kin mek di vεryushכn na in insεshכn pכynt dεm.
- pan sכm pipul dεm, di Extensor digitorum longus kin fכs wit di Extensor hallucis longus, we de mek wan mכsul we big.
Eby'okukozesa omulungi okugabana n'eby'omanyi Ekstensכr dijitorum lכngכs?
- Ankle Dorsiflexion: bay we yu fleks di ankכl, dis εksεsayz de involv di εkstensכr digitorum longus dεn wan dεm we de εp fכ pul di tכd dεm tכwεd di shin, we de mek i trεnk εn fleksibul.
- Toe Taps: Dis eksasaiz involv fכ es di fut εn tap di tכd dεm, we de εngage εn strכng di εkstensכr digitorum longus, we de mek i ebul fכ εksεnd di fut dεm εn dכrsifleks di fut.
Amagamba ag'ewayogenze Ekstensכr dijitorum lכngכs
- Bɔdi wet kalf ɛgzampul dɛn
- Ekstensɔ digitorum longus wokɔt
- Ɛksesaiz dɛn we de mek di kalf strɔng
- Bɔdi wet ɛksɛsayz fɔ kaw pikin dɛn
- Trenin Ekstensɔ digitorum longus
- Wokɔt na os fɔ di mɔsul dɛn na di kaw
- No-equipment kalf eksasaiz
- Ekstensɔ digitorum longus bɔdi wet ɛksɛsayz
- Fɔ bil kalf mɔsul dɛn we nɔ gɛt wet
- Ɛksesaiz fɔ mek di kalf mɔsul dɛn strɔng