Engalo - Okufukamira - Ebikwata ku nsonga

• Omusangwa w'ekifo: Amagezi omusule.
• Ekitundu: Omwendo mw'ebikolwa.
• Ekinaku eky'olwayo: Wrist Flexors

Okuva mu Engalo - Okufukamira - Ebikwata ku nsonga

Dduyiro wa Wrist - Flexion - Articulations workout ya mugaso egendereddwamu okutumbula amaanyi g’engalo, okukyukakyuka, n’obulamu bw’ennyondo okutwalira awamu. Dduyiro asaanira abantu ssekinnoomu abatera okukozesa emikono n’engalo, gamba ng’abazannyi, abayimbi, oba abakozi mu ofiisi, oba eri abo abawona obuvune mu ngalo. Okukola dduyiro ono kiyinza okuyamba okuziyiza okunyigirizibwa mu ngalo, okutumbula obukugu, n’okutumbula omulimu mu mirimu egyetaagisa okutambula mu ngalo.

Okukola : Okukola Okufaayo Engalo - Okufukamira - Ebikwata ku nsonga

• Kwata dumbbell etali ya maanyi mu ngalo, ng’ogikwata bulungi naye nga toginyweza nnyo.
• Fukamira mpola engalo yo waggulu, ng’ositula obuzito waggulu nga bw’osobola ate ng’omukono gwo ogw’omu maaso gusigala nga guyimiridde.
• Kwata embeera eno okumala sekondi ntono, olwo wansi mpola omukono gwo oddeyo mu kifo we watandikira.
• Ddamu dduyiro ono okumala omuwendo gw’okuddiŋŋana gw’oyagala, olwo okyuse ku mukono omulala.

Enfatuko Okukola Engalo - Okufukamira - Ebikwata ku nsonga

• Okutambula mpola era nga ofugibwa: Ensobi abantu gye batera okukola kwe kufubutuka mu dduyiro. Kikulu okukola wrist flexion articulation mpola era nga ofuga entambula. Kino kijja kukuyamba okuyingiza ebinywa ebituufu n’okwewala obuvune bwonna obuyinza okubaawo.
• Kozesa obuzito obutuufu: Bw’oba ​​okozesa dumbbell oba resistance band okukola dduyiro, kakasa nti okozesa obuzito obutuufu. Okukozesa obuzito obuzitowa ennyo kiyinza okuvaako okunyigirizibwa n’okulumwa. Tandika n’obuzito obutono ogende mpolampola ng’amaanyi go geeyongera.
• Towanvuya nnyo: Weewale okugaziya engalo yo ennyo ng’okola dduyiro. Okugaziya ennyo kiyinza okuvaako omuntu okufuna obuvune. Engalo yo erina okubeera ng’ekwatagana n’omukono gwo ogw’omu maaso

Engalo - Okufukamira - Ebikwata ku nsonga Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Engalo - Okufukamira - Ebikwata ku nsonga?

Yee, abatandisi mazima ddala basobola okukola dduyiro wa Wrist - Flexion - Articulations. Dduyiro ono mulungi nnyo mu kulongoosa okukyukakyuka n’amaanyi mu bisambi, ekiyinza okuba eky’omugaso mu mirimu egy’enjawulo. Wabula nga bwe kiri ku dduyiro yenna omupya, kikulu okutandika mpola n’okwongera amaanyi mpolampola okwewala okufuna obuvune. Bw’oba ​​owulira obulumi oba obutabeera bulungi, dduyiro okomye mangu era weebuuze ku musawo omukugu mu by’obulamu.

Wagamba atya akawu emirundi Engalo - Okufukamira - Ebikwata ku nsonga?

• Radial Deviation y’enkyukakyuka endala ng’engalo efukamidde ng’eyolekera engalo ensajja, era eyinza okutwalibwa ng’engeri y’okufukamira engalo.
• Ulnar Deviation kizingiramu okufukamira engalo ng’oyolekera oludda lw’engalo entono, nga kino kika kya njawulo eky’okufukamira engalo.
• Dorsiflexion oba Extension kikontana n’okufukamira engalo, ng’engalo efukamidde emabega oba ng’eyolekera omukono ogw’omu maaso.
• Pronation ne Supination nazo nkyukakyuka mu kufukamira kw’engalo, nga zirimu okukyusakyusa omukono ogw’omu maaso n’engalo, ng’engalo etunudde wansi oba waggulu.

Waakulu obulimba ebyamarga Engalo - Okufukamira - Ebikwata ku nsonga?

• Dduyiro wa "Forearm Pronation and Supination" y'emu ku nsonga endala ennungi, kuba enyweza ebinywa mu mukono ogw'omu maaso ebiwanirira engalo mu kiseera ky'okufukamira, era n'okutumbula entambula okutwalira awamu.
• Dduyiro za "Grip Strengthening" era zijjuliza Wrist Flexion Articulations, kuba ziyamba mu kuzimba ebinywa ebifuga okufukamira n'okugaziya engalo, bwe kityo ne kilongoosa amaanyi g'okukwata n'okunyweza engalo.