Elbow Ekstensɔ Ankɔniɔs Stretch

• Parti ya muntu: Agbasu ahodie.
• Empandika: Nuwolikoliya lomobwoya

Okuwandikira ku Elbow Ekstensɔ Ankɔniɔs Stretch

di Elbow Extensor Anconeus Stretch na bεnεfit εksεsayz we de fכs fכ impruv di fleksibiliti εn trεnk fכ di εlbo εn fכram mכsul dεm. I fayn fɔ pipul dɛn we de du spɔt ɔ tin dɛn we nid fɔ yuz dɛn mɔsul dɛn ya bɔku tɛm, lɛk pipul dɛn we de ple tɛnis, pipul dɛn we de lif wet, ɔ di wan dɛn we de wɛl frɔm injuri dɛn we gɛt fɔ du wit dis. if pɔsin du dis strɛch ɔltɛm, i kin mek dɛn ebul fɔ muv fayn fayn wan, i kin mek di mɔsul dɛn nɔ stif, ɛn i kin ridyus di risk fɔ strɛs ɔ injuri na di ɛlb ɛn fɔram eria.

Okukubidde ku: Nkugiyigisa Elbow Ekstensɔ Ankɔniɔs Stretch

• Ekste yu rayt an kɔmɔt bifo yu, kip yu an fes ɔp.
• Wit yu lɛft an, push dɔŋ di finga dɛn na yu raytan jisnɔ, bɛn dɛn to di flɔ te yu fil se yu fɔram ɛn ɛlb strɛch.
• Hol dis pozishɔn fɔ lɛk 20 to 30 sɛkɔn, mek shɔ se yu brith dip ɛn ivin ɔl di tɛm we yu de strɛch.
• Rilis ɛn ripit di sem tin wit yu ɔda an.

Amakulu mu kubiteekamu Elbow Ekstensɔ Ankɔniɔs Stretch

• Kɔntrol Muvmɛnt: Nɔ muv kwik ɔ jɔk. Bifo dat, muv yu an ɛn yu an sloslo ɛn smol smol to yu bɔdi, ɛn kip yu ɛlbo stret. dis go εp fכ strεch di anconeus mכsul fayn fayn wan we i nכ go mek i strεs כ injuri.
• Smɔl smɔl: Nɔ fos di strɛch bay we yu pul yu an tumɔs to yu bɔdi. Smɔl smɔl, i go mek yu strɛch te yu go fil smɔl tɛnsiɔn na di bak pat na yu ɛlbo. If yu fil pen, yu dɔn strɛch tumɔs ɛn yu nid fɔ izi bak.
• Brek ɔltɛm: Nɔ ol di strɛch fɔ tu lɔng bikɔs dis kin mek yu mɔsul dɛn taya. Aim fɔ 15- .

Elbow Ekstensɔ Ankɔniɔs Stretch Ebitala by'omuyigiriza

Mwebale kuteekamu Elbow Ekstensɔ Ankɔniɔs Stretch?

Yes, di wan dɛn we de bigin kin du di Elbow Extensor Anconeus Stretch ɛgzampul. Bɔt, i impɔtant fɔ mek dɛn du am kɔrɛkt wan fɔ mek dɛn nɔ wund. Dɛn fɔ bigin bay we dɛn es di an stret bifo di bɔdi, dɔn dɛn fɔ bɛn di ɛlb jisnɔ ɛn yuz di ɔda an fɔ pul di ɛlb go to di bɔdi. Dɛn fɔ fil se dɛn strɛch na di bak pat pan dɛn ɔp an. If yu fil ɛni pen, dɛn fɔ stɔp wantɛm wantɛm. Jɔs lɛk ɛni nyu ɛksɛsayz, di wan dɛn we de bigin fɔ du ɛksɛsayz fɔ bigin sloslo ɛn smɔl smɔl dɛn fɔ mek dɛn gɛt mɔ pawa as dɛn trɛnk ɛn fleksibiliti de go bifo. I fayn bak fɔ tɔk to pɔsin we sabi bɔt fitnɛs ɔ pɔsin we de mɛn pɔsin fɔ mek shɔ se dɛn de du di ɛgzampul kɔrɛkt wan.

Ki kitiibwa eby'okukozesa omuntu Elbow Ekstensɔ Ankɔniɔs Stretch?

• Anconeus Stretch we yu de ɛp di wɔl: Stand fes wan wɔl, put yu an pan di wɔl wit yu an ful-ɔp ɛn yu finga dɛn de pɔynt dɔŋ. Pres yu an jisnɔ insay di wɔl te yu fil se yu ɛlbow dɔn strɛch.
• Anconeus Stretch we yu de ɛp tawɛl: Hol tawɛl wit yu tu an bifo yu. Wit yu an we afɛkt pan tap, pul di tawɛl ɔp wit yu an we gɛt wɛlbɔdi, we go mek yu an we afɛkt bɛn na di ɛlbo ɛn strɛch.
• Supine Anconeus Stretch: Ledɔm na yu bak, es yu an stret ɔp to di siling. Yuz yu ɔda an, push yu an jisnɔ to yu ed te yu fil se yu strɛch

Eby'okukozesa omulungi okugabana n'eby'omanyi Elbow Ekstensɔ Ankɔniɔs Stretch?

• Push-ap: push-ap de wok di triseps, deltoids, εn pectoral mכsul dεm, we indaykt sכpכt di anconeus mכsul εn kin εnhans di effektivεs fכ di Elbow Extensor Anconeus Stretch bay we i de strכng di mכsul dεm we de rawnd.
• ovahεd Trisεp εkstenshכn: dis εksεsayz de tכk bכt di trisεps εn ankonכs mכsul dεm dεn wan dεm, we de mek dεn trεnk εn fleksibiliti bכku, we kin mek di כvala ifektiv εn kכmכt fכ di εlbo εkstεnshכn Ankonεs Strεtch.