Elbow Out Rotator atanga chhuak

• Miikilindamuuma Luumbuukolu: Maga
• Atsenuumu: Inzira Hejuru

Aahlookoonu kato Elbow Out Rotator atanga chhuak

Elbow Out Rotator Stretch hi exercise \angkai tak a ni a, a kekawrtea flexibility leh strength tihchangtlunna tura duan a ni a, a bik takin rotator cuff muscles te target a ni. He stretch hi mimal infiamna lama inhmang, ke ruh hman tam ngai, tui chawi, baseball, tennis te tan leh ke ruh hliam atanga dam leh tan a tha hle. He exercise hi an tih danah an dah tel hian mimal tinte chuan an kekawrte chu an tichak thei a, hliam an neih theihna a ti tlem thei a, taksa chunglam inherna nena inzawm thiltih zawng zawngah an performance pum pui a ti tha thei bawk.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Elbow Out Rotator atanga chhuak

• I kut dinglam chu 90 degree angle-in bend la, chutiang chuan i kut zungtang chu ceiling lam hawiin i kutphah chu hmalam a hawi ang.
• 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 20 atanga 30 vel vawng la, a chhung zawngin thawk thuk tak leh inang tlang taka thawk tur a ni.
• I kut veilam hmangin chutiang chu ti leh la, i ke pahnih chu a inzawm vek tur a ni.

Diinguniti nge Youlooli Elbow Out Rotator atanga chhuak

• Gentle Movement: I kut chu pawn lam hawiin, i taksa atanga hla takah, i elbow chu i sir lamah dah chungin her kual rawh. Hliam a awm loh nan a chet dan chu a zawi zawia, a nem tur a ni. Jerky emaw rapid movement te hi pumpelh la, chu chuan muscle leh ligaments a ti na thei a ni.
• Range of Motion: Natna ni lovin, gentle pull i hriatna hmunah chauh stretch rawh. Overstretching hian hliam a thlen thei. I kut i sawn hla vak lo a nih chuan a pawi lo. A tum ber chu hun kal zelah i range of motion tihpun zauh zauh a ni. Thil tihsual tlanglawn tak tak pumpelh tur:
• Elbow chawi: Thil tihsual tlanglawn tak chu stretch laiin elbow taksa atanga hla taka chawi chhuah hi a ni. Hei hian a tul lovah harsatna a siam thei a ni.

Elbow Out Rotator atanga chhuak Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Elbow Out Rotator atanga chhuak?

Ni e, a bul tanna tan chuan Elbow Out Rotator Stretch exercise hi an ti thei ang. Exercise awlsam leh tangkai tak a ni a, shoulder joint-a flexibility leh range of motion tihchangtlunna tura puitu a ni. Mahse, exercise thar dang ang bawkin, zawi zawia tan a, form dik tak ngaihtuah a pawimawh. Exercise neih chhungin natna emaw, lungawi lohna emaw a awm chuan hliam tuar lo turin tihtawp nghal tur a ni. Fitness professional emaw physical therapist emaw kaihhruaina dil pawh a hlawkpui thei bawk.

Ahilwunildiimbu tayekoo kadu Elbow Out Rotator atanga chhuak?

• The Wall-Assisted Elbow-Out Rotator Stretch: He version ah hian bang bulah ding la, i elbow chu a chungah dahin i kekawrte chu i rotate laiin i stretch i hriat thlengin i dah a ni.
• The Seated Elbow-Out Rotator Stretch: Hei hi thut laiin tih a ni a, i elbow chu 90 degree angle-ah i ben a, i kut dang hmangin i elbow chu i kephah lehlam lam hawiin zawi zawiin i hrual a ni.
• The Lying Down Elbow-Out Rotator Stretch: Hetiang variation-ah hian i hnungzang chungah i mu a, i elbow chu 90 degree angle-ah i dah a, i kut lehlam hmangin i rilruah zawi zawiin i hrual a ni.
• The Yoga Elbow-Out Rotator Stretch: He variation hian yoga principles a keng tel a, chutah chuan stretch chu hun rei zawk i vawn laiin i ngaihtuah ber a ni

Biliindahimbu adoolodiilwuu yabuu diibadi Elbow Out Rotator atanga chhuak?

• "Arm Circles" hian Elbow Out Rotator Stretch hi a tichak thei a, rotator cuff muscle te pawh a target avangin, heng muscle te hi a lum leh tichak a, hei hian stretch hlawkna a tipung zual thei a ni.
• "Cross-Body Shoulder Stretch" hi Elbow Out Rotator Stretch tichaktu exercise dang a ni a, a chhan chu posterior deltoids leh scapula chhehvela muscle te a target avangin, rotator cuff muscles te ang bawka movement-ah hian an inrawlh fo thin a, balanced a awm theih nan a pui thei a ni, shoulder chakna leh flexibility kimchang tak a nei.