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Addion Letsoho Le Elbow Atolositsoeng Otlolla

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Letsatsi la Addion Letsoho Le Elbow Atolositsoeng Otlolla

The Adduction Hand With Elbow Extended Stretch ke boitšhidullo bjo bonolo eupša e le bjo bo šomago bjo bo reretšwego go godiša go feto-fetoga le maemo le matla matsogong le matsogong a ka pele, e dira gore e lokele bo-ramabelo, bašomi ba ofising goba motho le ge e le ofe yo a dirago metšhene e ipoeletšago ya diatla le matsogo. E hola kudu-kudu go batho bao ba nyakago go thibela goba go fola maemong a bjalo ka carpal tunnel syndrome, thenese elbow goba dikgobalo tše dingwe tše di swanago. Ka go kopanya go otlolla mo mokgweng wa gago, o ka kaonefatša go sepela ga seatla sa gago le matsogo, wa fokotša kotsi ya go gobala le go godiša tshepedišo ya gago medirong yeo e nyakago matsogo a tiilego le a feto-fetogago.

Go seka: Phuto ka Phuto Addion Letsoho Le Elbow Atolositsoeng Otlolla

  • Otlolla letsogo le tee thwii ka lehlakoreng la gago, o boloka sekonokono sa gago se otlologile gomme menwana ya gago e šupa pele.
  • Sepetša letsogo la gago leo le otlolotšwego ka go nanya go putla karolo ya ka pele ya mmele wa gago, o le boloka le le bophagamo bja magetla, go fihlela o ekwa go otlollwa ka boleta legetleng la gago.
  • Swara boemo bjo metsotswana ye 15-30, o kwa go otlolla ka morago ga legetla la gago.
  • Bušetša letsogo la gago morago ka go nanya boemong bja go thoma ka lehlakoreng la gago gomme o boeletše go otlolla ka letsogo la gago le lengwe.

Dithuto tsa go seka Addion Letsoho Le Elbow Atolositsoeng Otlolla

  • Boemo bjo bo Swanetšego bja Letsogo: Otlolla letsogo la gago ka ntle go ya ka lehlakoreng la mmele wa gago ka bophagamo bja magetla. Kgonthiša gore sekonokono sa gago se atološitšwe ka botlalo gomme seatla sa gago se lebeletše fase. Phošo e tlwaelegilego ke go koba sekonokono goba go dikološa seatla, e lego seo se ka fokotšago go šoma gabotse ga go otlolla gomme se ka baka kgateletšego.
  • Go Otlolla ganyenyane-ganyenyane: Tliša letsogo la gago go putla mmele wa gago ka go nanya, o diriša seatla sa gago se sengwe go gogela letsogo la gago ka boleta kgaufsi le sehuba sa gago. O se ke wa gapeletša letsogo la gago go otlolla go feta kamoo le ka sepelago ka gona ka boiketlo. Go otlolla kudu go ka lebiša go gateletšegeng ga mešifa goba go gobala.
  • Swara le go Hema: Swara go otlolla metsotswana ye e ka bago ye 20-30, gomme o gopole go hema ka tlwaelo. Go swara moya wa gago go ka baka kgatelelo mmeleng wa gago, gwa fokotša go šoma gabotse ga go otlolla.

Addion Letsoho Le Elbow Atolositsoeng Otlolla Ditet Mighta a Kgothatso: FAQs

Badi ba ipakanye ba ka seka Addion Letsoho Le Elbow Atolositsoeng Otlolla?

Ee, bao ba thomago ba ka dira boitšhidullo bja Addion Hand With Elbow Extended Stretch. Boitšhidullo bjo bo bonolo kudu gomme ga bo nyake matla a mantši goba go feto-fetoga le maemo. Go bohlokwa go gopola go dira boitšhidullo ka go nanya le ka boleta go efoga go gobala. Go swana le ka go itšhidulla le ge e le gofe mo gofsa, ge e ba o ekwa bohloko le ge e le bofe goba go se iketle, o swanetše go kgaotša gatee-tee gomme o boledišane le setsebi sa tlhokomelo ya tša maphelo goba setsebi sa go itšhidulla.

Ke eng tse di tsweletseng tsa Addion Letsoho Le Elbow Atolositsoeng Otlolla?

  • Wall-Assisted Addion Stretch e nyaka gore o eme kgauswi le lebota, o otlolle letsogo la gago ka ntle go ya ka thoko, ke moka o tobetse seatla sa gago ka boleta lebotong mola o retološa mmele wa gago ka go nanya.
  • Behind-the-Back Addion Stretch e akaretša go ema thwii, go otlolla letsogo la gago ka morago ga mokokotlo wa gago, le go gogela menwana ya gago ka boleta go wena ka seatla sa gago se sengwe.
  • Prone Addion Hand Stretch e akaretša go robala o lebeletše fase godimo ga sephaphathi, o otlolle letsogo la gago ka ntle go ya ka thoko, gomme o goge menwana ya gago ka boleta go ya go wena ka seatla sa gago se sengwe.
  • Overhead Addion Stretch e nyaka gore o eme thwii, o emišetše letsogo la gago ka godimo ga hlogo ya gago, gomme ka morago o goge menwana ya gago ka boleta go wena ka seatla sa gago se sengwe.

Ke eng ditintlha tse di lekanang le tse Addion Letsoho Le Elbow Atolositsoeng Otlolla?

  • Tricep Dips: Tricep dips ke motlatsi o mogolo ge di šoma go triceps, yeo e lego mešifa yeo e ganetšanago le yeo e šomilwego nakong ya Adduction Hand With Elbow Extended Stretch, go kgothaletša kgolo ya mešifa ye e lekalekanego le go thibela kgobalo.
  • Shoulder Rolls: Shoulder rolls le yona e ka kopana gabotse le Adduction Hand With Elbow Extended Stretch ka ge e thuša go kaonafatša mohuta wa tšhišinyego magetleng, yeo ka go se lebanye e thušago go phethagatša go otlolla ka mo go atlegilego le ka boiketlo.

Dikarolo tse ling mpe ka Addion Letsoho Le Elbow Atolositsoeng Otlolla

  • Ditlwaetšo tša go matlafatša letsogo la pele
  • Bodyweight dithutiso bakeng sa forearms
  • Addion letsoho otlolla
  • Ditlwaetšo tša katoloso ya sekonokono
  • Bodyweight forearm ikoetlisa
  • Forearm otlolla le atoloswa elbow
  • Addduction seatla boitšhidullo
  • Atoloswa elbow forearm otlolla
  • Bodyweight adduction letsoho la ho ikoetlisa
  • Forearm dithutiso le elbow katoloso