Serratus Anterior we gɛt di sik

• Parti ya muntu: Folo_kriIniye
• Empandika: Nuwolikoliya lomobwoya

Okuwandikira ku Serratus Anterior we gɛt di sik

di Serratus Anterior εksεsayz na tכgεt wokaut we de fכs strכng di serratus anterior mכsul, we de ple imכtant rol fכ di sכlda stεbiliti εn mobiliti. Dis ɛgzampul kin bɛnifit spɔtman dɛn, pipul dɛn we lɛk fɔ du fitnɛs, ɛn pipul dɛn we de du fisiotɛrapi, mɔ di wan dɛn we de du tin dɛn we nid fɔ muv dɛn sholda bɔku tɛm. We dɛn put dis wokɔt insay dɛn rutin, dɛn kin ebul fɔ mek dɛn ɔl di ɔpa bɔdi trɛnk bɛtɛ, dɛn kin ebul fɔ du mɔ pan atletik, dɛn nɔ kin wund dɛn sholda, ɛn dɛn kin ebul fɔ tinap fayn.

Okukubidde ku: Nkugiyigisa Serratus Anterior we gɛt di sik

• Kip yu kɔr ɛnjɔy ɛn yu bak flat, push yu bɔdi fa frɔm di flɔ ɛn rawnd yu ɔp bak, alaw yu sɔldɔm bled dɛn fɔ separet.
• hכl dis posishכn fכ fכ sεkכnd, fil di strεch εn kכntrikshכn na yu serratus anterior mכsul dεm, we de along yu rib kεj dεn dכn yu sכlda bled dεm.
• Smɔl smɔl, put yu bɔdi dɔŋ bak to di fɔs plank pozishɔn, ɛn mek yu sholda blad dɛn kam bak togɛda.
• Ripit dis ɛgzampul fɔ di nɔmba we yu want fɔ ripit, mek shɔ se yu kip di rayt fɔm ɔlsay.

Amakulu mu kubiteekamu Serratus Anterior we gɛt di sik

• Kɔntrol Muvmɛnt: Wan ɔda mistek we dɛn kin mek na fɔ rɔsh fɔ muv di muvmɛnt dɛn. I impɔtant fɔ du ɛni muvmɛnt sloslo ɛn wit kɔntrol. dis de mek yu ebul fכ fulכp di Serratus Anterior εn minimiz di risk fכ injuri.
• Fɔ Brith fayn: Bɔku tɛm dɛn nɔ kin no bɔt aw fɔ blo we yu de du ɛksɛsayz, bɔt i rili impɔtant fɔ mek yu ebul fɔ du am fayn ɛn sef. Inhal as yu de pripia fɔ di muvmɛnt, ɛn blo as yu de ɛksɛkutiv am. If yu brith fayn, dat de mek shɔ se yu mɔsul dɛn gɛt inof ɔksijɛn ɛn i kin ɛp yu fɔ kɔntinyu fɔ pe atɛnshɔn ɛn fɔm.
• Stretch ɔltɛm: We yu strɛch bifo ɛn afta di ɛksesaiz, dat kin ɛp fɔ rɛdi yu mɔsul dɛn fɔ di wokɔt ɛn ɛp fɔ mek yu wɛl afta yu dɔn du am. Dis kin ɛp yu fɔ avɔyd fɔ gɛt mɔsul strɛs ɛn ɔda tin dɛn

Serratus Anterior we gɛt di sik Ebitala by'omuyigiriza

Mwebale kuteekamu Serratus Anterior we gɛt di sik?

Yes, di wan dεm we de bigin kin rili du εksεsayz fכ mek di serratus anterior mכsul strכng. Bɔt i impɔtant fɔ bigin wit simpul ɛgzampul dɛn ɛn smɔl smɔl yu go go bifo to mɔ kɔmpleks wan dɛn as yu de gɛt trɛnk ɛn yu sabi du tin. Fɔ di wan dɛn we de bigin fɔ du ɛksɛsayz, ɛksesaiz lɛk skapula push-ap, wɔl slayd, ɛn dɔmbɛl panch kin rili bɛnifit. dεn fכ fכkus pan di rayt fכm εn kכntrכl fכ mek sכh se dεn de tכk bכt di serratus anterior fayn fayn wan εn nכ de strεn כda mכsul dεm. I fayn ɔltɛm fɔ tɔk to pɔsin we sabi bɔt fitnɛs ɔ pɔsin we de mɛn yu bɔdi fɔ mek shɔ se dɛn de du ɛksɛsayz kɔrɛkt wan, mɔ if yu na pɔsin we de bigin fɔ du ɛksɛsayz ɔ yu gɛt ɛni wɛlbɔdi prɔblɛm we bin dɔn de bifo.

Ki kitiibwa eby'okukozesa omuntu Serratus Anterior we gɛt di sik?

• di Serratus Anterior Intermediate, we dεn kכl bak di Serratus Anterior Medius, na כda vεryushכn usay di mכsul de kכmכt frכm di midul rib dεm.
• di Serratus Anterior Inferior, we sכmtεm dεn kin kכl am di Serratus Anterior Longus, na wan vεryushכn usay di mכsul de kכmכt frכm di lכw rib dεm.
• di Serratus Anterior Parvus na wan rare vεryushכn we di mכsul sכmtεm sכmtεm pas aw i kin bi, bכt i stil de du in wok.
• di Serratus Anterior Accessorius na wan vεryushכn usay wan adishכnal, כ aksesכri, mכsul slip de, we kin kכmכt frכm di skapula כ di mכsul dεm we de nia.

Eby'okukozesa omulungi okugabana n'eby'omanyi Serratus Anterior we gɛt di sik?

• di skapula wכl slayd dεm: dis εksεsayz de fכkus pan di muvmεnt εn kכntrכl fכ di skapula, we de involv di sεrratus antεriכr mכsul dεm dayrekt wan, we de kompliment in fכnshכn insay skapula stεbilizεshכn εn כpwכd rotashכn.
• dכmbεl panch dεm: dis εksεsayz de mek di sεrratus anterior fכ stεbyul di skapula εgεst di rib kεj εn fכ protεkt di skapula, we de kompliment di mכsul in rol fכ push εn trowe muvmεnt dεm.