Elbow - Ekstenshɔn - Artikuleshɔn dɛn

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Okuwandikira ku Elbow - Ekstenshɔn - Artikuleshɔn dɛn

di εlbo-Ekstenshכn-Artikulεshכn εksεsayz na bεnεfit wokכt we de fכs fכs fכ strכng εn impruv di fleksibiliti fכ di εlbo jכint εn di mכsul dεm we de wit am. I fayn fɔ pipul dɛn we de wɛl frɔm injuri, atlet dɛn we de aim fɔ mek dɛn wok fayn, ɔ ɛnibɔdi we de tray fɔ mek dɛn kɔntinyu fɔ gɛt wɛlbɔdi ɔlsay na dɛn jɔyn. Pipul dεm go want fכ du dis εksεsayz fכ mek di joyn dεm nכ stif, fכ mek di rεnj fכ muv bכku, εn fכ mek di an wok bεtεh we i de du tin dεm we i de du ɛvride.

Okukubidde ku: Nkugiyigisa Elbow - Ekstenshɔn - Artikuleshɔn dɛn

• Stand ɔ sidɔm stret ɛn ol wan dɔmbɛl na yu an wit yu an we de luk ɔp.
• Kip yu ɔpa an nɔ de muv, nia yu bɔdi ɛn pepɛndikul to di grɔn.
• Smɔl smɔl, es yu an ɔp, es di dɔmbɛl te yu an ful-ɔp ɛn paralel to di grɔn.
• Hol dis posishon fכ sכm tεm, fil di tεnshכn na yu trisεps.
• Smɔl smɔl, put di dɔmbɛl dɔŋ bak usay i bigin, ɛn bɛn yu ɛlb to 90 digri angle. Dis kin kɔmplit wan ripit. Duya, tɔk to pɔsin we sabi bɔt wɛlbɔdi biznɛs ɔ pɔsin we gɛt sɛtifiket fɔ tren fɔ mek shɔ se yu de du dis ɛgzampul kɔrɛkt wan ɛn sef wan.

Amakulu mu kubiteekamu Elbow - Ekstenshɔn - Artikuleshɔn dɛn

• Kɔntrol Muvmɛnt: Nɔ muv kwik ɔ jɔk. Dis nɔr kin jɔs woke pasmak, bɔt i kin mek pɔrsin gɛt injury bak. Bifo dat, pe atɛnshɔn pan di we aw yu de muv sloslo ɛn we yu de kɔntrol. Ekstend yu an ful wan, dɔn smɔl smɔl briŋ am bak to di say we yu bigin. Dis go ɛp yu fɔ ɛnjɔy di kɔrɛkt mɔsul dɛn ɛn gɛt di bɛst pan di ɛksesaiz.
• Wom Up: Bifo yu stat eni eksasaiz, i impɔtant fɔ wam yusɛf. Dis kin ɛp fɔ rɛdi yu mɔsul ɛn jɔyn dɛn fɔ di fizik aktiviti we gɛt fɔ apin, ɛn dis kin mek yu nɔ gɛt bɔku injury. Fɔ sɔm minit fɔ layt kardio, lɛk fɔ jok na yu ples ɔ fɔ jomp jak, kin du fɔ yu.
• Yuz di rayt wet: If yu de yuz wet fɔ

Elbow - Ekstenshɔn - Artikuleshɔn dɛn Ebitala by'omuyigiriza

Mwebale kuteekamu Elbow - Ekstenshɔn - Artikuleshɔn dɛn?

Yɛs, di wan dɛn we de bigin fɔ du di wok kin rili du di Ɛlbo Ɛkstenshɔn Atikuleshɔn ɛgzampul. Dis ɛgzampul rili simpul ɛn i fayn fɔ mek di rεnj fɔ muv fayn fayn wan na di εlbo jɔyn. Bɔt, i impɔtant fɔ du am kɔrɛkt wan fɔ mek yu nɔ wund. I fayn fɔ bigin wit layt wet ɔ nɔ wet atɔl, smɔl smɔl i de go ɔp as trɛnk ɛn fleksibiliti de impɔtant. As ɔltɛm, if dɛn gɛt ɛni prɔblɛm ɔ pen we dɛn de du di ɛksesaiz, dɛn fɔ stɔp am wantɛm wantɛm ɛn go to dɔktɔ fɔ advays.

Ki kitiibwa eby'okukozesa omuntu Elbow - Ekstenshɔn - Artikuleshɔn dɛn?

• di εlbo εkstenshכn artikulεshכn na di akshכn fכ inkrεs di angul bitwin di fכs an εn di כp an, we esεntial fכ strεt di an.
• insay di artikulεshכn prכsεs we dεn kכl εlbo εkstenshכn, di fכram de muv away frכm di כp an, we de mek di angul bitwin dεm go כp.
• di εkstenshכn artikulεshכn fכ di εlbo involv di muvmεnt usay di fכs an εn di כp an de muv fכs apat, we de mek di an stret.
• di εlbo artikulεshכn we dεn kכl εkstenshכn na di prכsεs we di an de strεt, we de rizulta in inkrεs angle bitwin di fכs an εn di כp an.

Eby'okukozesa omulungi okugabana n'eby'omanyi Elbow - Ekstenshɔn - Artikuleshɔn dɛn?

• Push-ap: push-ap de wok bak di trisep mכsul dεm εn di sכlda mכsul dεm, we na di ki fכ εlbo εkstenshכn, we de εnhans di כvala כp bכdi trεnk εn di εlbo jכint hεlth.
• ovahεd Trisep εkstenshכn: dis εksεsayz de spεshal tכk to di trisεp mכsul dεm, we de εp fכ divεlכp di mכsul mas εn trεnk arawnd di εlbo jכint, we kin impruv di efyushכn εn fכ fכm di εlbo εkstenshכn muvmεnt dεm.