Pronator kwadratus we dɛn kɔl
Profayiri y'eby'okufuna
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Okuwandikira ku Pronator kwadratus we dɛn kɔl
di Pronator Quadratus εksεsayz na muvmεnt we dεn tכk bכt we dεn mek fכ mek di fכs an mכsul dεm strכng, we dεn kin yuz am mכtalman fכ rכt di fכs an εn di an. Dis ɛgzampul fayn fɔ atlet dɛn, mɔ di wan dɛn we de du spɔt dɛn we nid fɔ grip tranga wan ɛn fɔ rɔta dɛn fɔs an lɛk tɛnis, gɔlf, ɛn baysbɔl. If yu put dis ɛgzampul insay yu rutin, i go mek yu fɔs an strɔng, i go mek yu an stebul, ɛn i go mek yu du ɔltin we yu de du spɔt ɛn ɛvride we yu nid fɔ muv yu an ɛn yu an.
Okukubidde ku: Nkugiyigisa Pronator kwadratus we dɛn kɔl
- Sidɔm na chia ɔ tinap stret, ol wan dɔmbɛl na yu raytan wit yu ɛlb we bɛn yu rayt angle. Yu an fɔ de fes ɔp.
- Smɔl smɔl, rɔta yu fɔs an so dat yu an go fes dɔŋ. Dis na di proneshɔn muvmɛnt. Mek shɔ se yu ɛlb de na yu sayd ɛn nɔ de muf we yu de du di ɛksesaiz.
- Hol dis posishon fo smol taim, den slow slow rotate yu foarm bak to di stat posishun.
- Ripit dis ɛgzampul fɔ di nɔmba we yu want fɔ ripit, dɔn chenj to yu lɛft an.
- Fɔ gɛt di bɛst rizɔlt, du dis ɛgzampul 2-3 tɛm insay di wik pan de dɛn we nɔ de kɔnsɛkutiv.
Amakulu mu kubiteekamu Pronator kwadratus we dɛn kɔl
- Yuz di rayt Ikwipmɛnt: Dis kin bi rɛsistɛns band ɔ layt dɔmbɛl. I nɔ nid fɔ gɛt ebi ebi wet ɛn i kin mek pɔsin wund.
- Slow ɛn Stedi: Dɛn fɔ du di muvmɛnt dɛn we yu de proneshɔn ɛn supineshɔn sloslo ɛn kɔntrol am. Nɔ muv jerky ɔ kwik kwik wan bikɔs dɛn tin ya kin mek yu wund.
- Ful Rɛnj fɔ Muv: Fɔ mek yu gɛt di bɛst pan di ɛgzampul, mek shɔ se yu de yuz ful rɛnj fɔ muv. dis min se yu fכ rכt yu fכram to in maksimal εkstenshכn na di tu dεyshכn dεm - frכm di palm we de fכs dכn (pronation) to di palm we de fכs כp (supination).
- Nɔ Trenin Ɔva
Pronator kwadratus we dɛn kɔl Ebitala by'omuyigiriza
Mwebale kuteekamu Pronator kwadratus we dɛn kɔl?
di pronator quadratus na wan mכsul na di fכs an we de εp fכ rכt di an. I nɔ kin tipikul fɔ tɔch insay di ɛksesaiz we di wan dɛn we de bigin, bɔt i kin wok indaykt wan we dɛn de du jenɛral fɔram ɛn grip trɛnk ɛksesaiz. Di wan dɛn we de bigin fɔ du ɛksɛsayz kin rili du ɛksɛsayz dɛn we de wok dis mɔsul, lɛk fɔ kɔl dɛn an ɔ fɔ rɔta di dɔmbɛl, bɔt i impɔtant fɔ bigin wit layt wet ɛn di rayt fɔm fɔ mek dɛn nɔ wund. As ɔltɛm, i fayn fɔ tɔk to pɔsin we de tren yusɛf ɔ pɔsin we de mɛn yu bɔdi fɔ mek shɔ se dɛn de du ɛksɛsayz kɔrɛkt wan.
Ki kitiibwa eby'okukozesa omuntu Pronator kwadratus we dɛn kɔl?
- insay sכm pipul dεm, di Pronator quadratus kin fכs pat wit di flexor digitorum superficialis.
- vεryushכn kin de usay di Pronator quadratus nכ de כlsay, we nכ kin apin bכt dכkument.
- di mכsul kin sho wan wan tεm bifid כ dכbl layεr apinεns, we de riprizent wan strכkchכral vεryushכn.
- insay sכm kes dεm, di Pronator quadratus kin gεt wan כnusual insεshכn pכynt, lεk di ulna insted fכ di rayus.
Eby'okukozesa omulungi okugabana n'eby'omanyi Pronator kwadratus we dɛn kɔl?
- di hama kכl dεm: di hama kכl dεm de tכk bכt di biceps fכs, bכt dεn de εngage di pronator quadratus bak. bay we yu ol di dכmbεl insay nyutral grip εn kכl am, yu de wok di mכsul dεm we de pronate di fכs an, we de mek di pronator quadratus trεnk εn ebul fכ bia.
- Rivas Wrist Kכl: Rivas wrist kכl de mek di εkstensכr mכsul dεm na di wrist εn fכram strכng, we de gi bεlε trεnk we de kompliment di pronator kwadratus. dis εksεsayz involv fכ εksεnd di an εgεst di rεsistεns, we de εp fכ impruv fכ grip trεnk εn fכ-an rכtεshכn.
Amagamba ag'ewayogenze Pronator kwadratus we dɛn kɔl
- Pronator quadratus bɔdi wet ɛksɛsayz
- Wokɔt dɛn we de mek di fɔs an strɔng
- Bɔdi wet ɛksesaiz fɔ di fɔs an dɛn
- Pronator kwadratus mɔsul wokɔt
- Bodiweit fɔram trenin
- Strɔng di pronator kwadratus
- Fɔs-am mɔsul ɛksesaiz dɛn
- Eksεsayz dεm we de mek di pronator kwadratus strכng
- Bodiweit wokɔt fɔ di fɔs an mɔsul dɛn
- Trenin pronator kwadratus wit bɔdi wet