Arm Up Rotator chu a inzawm khawm a
Diiva Silingagwuru Naamah
Alimguyahelu unyudduwuno Naamah:
Tipumuna ta ilununi teepu ilbuku ne personki emlofo!
Aahlookoonu kato Arm Up Rotator chu a inzawm khawm a
Arm Up Rotator Stretch hi exercise awlsam tak, mahse a hlawkthlak tak a ni a, shoulder mobility leh flexibility tihchangtlunna tura duan a ni a, mimal infiamna emaw, kut inthlakna nasa tak mamawh thila inhmangte tan chuan a hlawkthlak hle. A bik takin infiammi, office hnathawk emaw, an kekawrte khauh emaw, hahdam lo emaw nei tan a tha hle. Mite chuan he exercise hi an shoulder tension tihziaawmna atan te, an range of motion tihsan nan te, leh muscle tightness avanga hliam awm thei tur venna atan te tih an duh ang.
Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Arm Up Rotator chu a inzawm khawm a
- I kut dinglam chu i kut zungtangte chu van lam hawiin i kutphah chu hmalam hawi turin bend rawh.
- I kut veilam hmangin i elbow dinglam chu i ke veilam lam hawiin zawi zawiin hrual la, i ke dinglam ah stretch i hriat thlengin.
- Hetiang dinhmun hi second 15 atanga 30 chhung vawng la, a chhung zawngin thawk thuk tak leh inang tlang taka thawk tur a ni.
- I kut veilam hmangin chutiang bawk chuan ti leh rawh.
Diinguniti nge Youlooli Arm Up Rotator chu a inzawm khawm a
- **Correct Arm Placement**: I kut chu a sir lam hawiin, lei nen parallel-in han phar chhuak la, chutah chuan i kut chu elbow-ah bend la, chutiang chuan i kut chunglam chu lei nen parallel-in a awm reng ang a, forearm chu dinglam a ni. I kut emaw, i kutphah emaw twisting loh tur.
- **Slow and Steady Movement**: I shoulder chu rotate la, i kut chu i lu hnung lamah sawn la, elbow chu a hmunah dah la. Movement chu rush loh emaw, i kut chu a comfortable range of motion aia nasa zawka force loh emaw a pawimawh hle. Rang taka che emaw, nawr luih emaw hian hliam a thlen thei a ni.
- **Hold and Release**: Stretch chu second 20-30 vel vawng la, zawi zawiin a bul tanna hmunah kir leh rawh. Stretch chu rang taka chhuah loh tur a ni a, chu chuan taksa ruh a ti na thei a ni.
- **Regular Practice**: Stretch zawng zawng ang bawkin Arm Up Rotator Stretch hi a ni tur a ni
Arm Up Rotator chu a inzawm khawm a Ngayogolo Ndooyikolu Ndooyikolu
Kodukwaweno ma idiingun, Arm Up Rotator chu a inzawm khawm a?
Ni e, a bul tan tan tan chuan Arm Up Rotator Stretch exercise hi an ti thei ang. Stretch awlsam leh tangkai tak a ni a, rotator cuff muscle te a target a, hei hi shoulder flexibility leh strength atan a pawimawh hle. A tih dan tur chu hetiang hi a ni: 1. I ke chu i kephah zau zawnga inhlat takin ding rawh. 2. I kut dinglam chu i hmaah dinglam hawiin han phar la, chutah chuan i kut zungtang chu ceiling lam hawiin, elbow-ah 90 degree angle-ah bend rawh. 3. I elbow chu shoulder height-ah dah la, i shoulder chu rotate la, i kut chu floor lam hawiin sawn la, chutah chuan ceiling lam pan leh rawh. 4. Hetiang movement hi vawi 10-15 vel ti leh la, chutah chuan arm dang lamah switch leh rawh. I chetna chu slow leh control-a awm reng tur a ni tih hre reng la, natna nei lovin, hrehawmna tlemte thlenga insiam mai tur a ni. I shoulder condition awm tawh i neih chuan exercise regimen thar i tan hmain doctor emaw physical therapist emaw i zawt hmasa phawt a tha.
Ahilwunildiimbu tayekoo kadu Arm Up Rotator chu a inzawm khawm a?
- The Lying Down Arm Rotation: Hei hi i hnungzang chunga muhil a, i kut chu a sir lamah i phar chhuak a, chunglam leh hnuai lam hawiin rotator cuff chu i tizau a ni.
- The Doorway Arm Up Rotator Stretch: Hetiang variation atan hian kawngkhar pakhatah i kut phar leh elbow ben chungin ding la, chutah chuan i taksa chu zawi zawiin rotator la, rotator cuff chu hrual rawh.
- The Seated Arm Rotation: Chair-ah thu la, i kut chu a sir lamah phar la, rotator cuff chu hrual turin a chung leh hnuai lam hawiin rotator rawh.
- The Arm Up Rotator Stretch with Resistance Band: Hei hi i kut phar leh elbow ben chungin resistance band i vawn a, chutah chuan i kut i rotate laiin band chu zawi zawiin i hrual a, rotator cuff chu stretch rawh.
Biliindahimbu adoolodiilwuu yabuu diibadi Arm Up Rotator chu a inzawm khawm a?
- Cross-Body Shoulder Stretch: He stretch hian Arm Up Rotator Stretch hi a tichak a, shoulder leh upper arm muscles hmun hrang hrang a target a, stretch kimchang zawk a pe a, balanced, even flexibility vawng reng turin a pui bawk.
- External Rotation Exercise with a Resistance Band: He exercise hian rotator cuff muscles a tichak a, hei hian Arm Up Rotator Stretch chu a tichak a, stretch atanga flexibility tihpunna chu thlawp turin chakna a pe a ni. He combination hian hliam a veng thei a, shoulder function zawng zawng a ti tha thei bawk.
Alimyamah yabuu Arm Up Rotator chu a inzawm khawm a
- Taksa rit zawnga shoulder exercise
- Arm Up Rotator chu a inzawm khawm a
- Shoulder stretching exercise neih a ni
- Bodyweight fitness chu kekawrte tan a ni
- Arm rotation workout a ni
- Taksa chunglam exercise te
- Taksa rih zawng rotator stretch
- Shoulder tihchakna exercise te
- Arm Up stretch hmanga tihchak a ni
- Shoulder mobility exercise neih a ni