Elbow Extensor Anconeus Stretch

• Inhloko yeziNdawo: Mikenga Mimo.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Elbow Extensor Anconeus Stretch

The Elbow Extensor Anconeus Stretch ndi masewera olimbitsa thupi opindulitsa omwe cholinga chake ndi kupititsa patsogolo kusinthasintha ndi mphamvu za chigongono ndi minofu yam'manja. Ndi yabwino kwa anthu omwe amachita masewera kapena zochitika zomwe zimafuna kugwiritsa ntchito kwambiri minofu imeneyi, monga osewera tennis, weightlifters, kapena omwe akuchira kuvulala kokhudzana. Pochita kutambasula kumeneku nthawi zonse, munthu akhoza kupititsa patsogolo kayendetsedwe kawo, kuchepetsa kuuma kwa minofu, ndi kuchepetsa chiopsezo cha kupsinjika kapena kuvulala m'chigongono ndi pamphumi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Elbow Extensor Anconeus Stretch

• Kwezani dzanja lanu lamanja kutsogolo kwanu, dzanja lanu likuyang'ana mmwamba.
• Ndi dzanja lanu lamanzere, kanikizani pang'onopang'ono zala za dzanja lanu lamanja, ndikuzipinda pansi mpaka mutamva kutambasula m'manja mwanu ndi pachigongono.
• Gwirani malowa kwa masekondi pafupifupi 20 mpaka 30, kuonetsetsa kuti mukupuma mozama komanso mofanana nthawi yonseyi.
• Tulutsani ndikubwereza zomwezo ndi mkono wanu wina.

Izinto zokwenza Elbow Extensor Anconeus Stretch

• Mayendedwe Oyendetsedwa: Pewani kuyenda mwachangu kapena kugwedezeka. M'malo mwake, sunthani dzanja lanu ndi mkono wanu pang'onopang'ono ndi bwino ku thupi lanu, ndikusunga chigongono chanu. Izi zidzathandiza kutambasula minofu ya anconeus bwino popanda kuvulaza kapena kuvulaza.
• Kutambasula Pang'onopang'ono: Osakakamiza kutambasula pokokera dzanja lanu kutali kwambiri ndi thupi lanu. Pang'onopang'ono onjezerani kutambasula mpaka pamene mungathe kumva kugwedezeka pang'ono kumbuyo kwa chigongono chanu. Ngati mukumva kuwawa, mwatambasula kwambiri ndipo muyenera kumasuka.
• Kupuma Nthawi Zonse: Pewani kugwira kutambasula kwa nthawi yayitali chifukwa izi zingayambitse kutopa kwa minofu. Cholinga cha 15-

Elbow Extensor Anconeus Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Elbow Extensor Anconeus Stretch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Elbow Extensor Anconeus Stretch. Komabe, ndikofunikira kuti azichita moyenera kuti asavulale. Ayambe ndi kutambasula mkono kutsogolo kwa thupi, kenaka apinda pang'onopang'ono chigongono ndikugwiritsa ntchito dzanja lina kukoka chigongono ku thupi. Ayenera kumva kutambasula kumbuyo kwa mkono wapamwamba. Ngati ululu uliwonse ukumva, ayenera kusiya mwamsanga. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu pamene mphamvu zawo ndi kusinthasintha zikuwonjezeka. Ndibwinonso kukaonana ndi katswiri wolimbitsa thupi kapena physiotherapist kuti mutsimikizire kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Elbow Extensor Anconeus Stretch?

• Kutambasula kwa Anconeus kothandizidwa ndi khoma: Imani moyang'anizana ndi khoma, ikani chikhatho chanu pakhoma ndi dzanja lanu lotambasula ndi zala zolozera pansi. Pepani pang'onopang'ono dzanja lanu pakhoma mpaka mutamva kutambasula m'chigongono chanu.
• Kutambasula kwa Anconeus: Gwirani chopukutira ndi manja onse patsogolo panu. Ndi dzanja lanu lomwe lakhudzidwa pamwamba, kokerani chopukutiracho mmwamba ndi mkono wanu wathanzi, zomwe zimapangitsa kuti mkono wanu womwe wakhudzidwa ugwere pachigongono ndikutambasula.
• Supine Anconeus Stretch: Kugona chagada, tambasulani mkono wanu molunjika padenga. Pogwiritsa ntchito dzanja lanu lina, ikani dzanja lanu pang'onopang'ono kumutu mpaka mutamva kutambasula

Izinto zokufunda ezishisa ezivumelekile Elbow Extensor Anconeus Stretch?

• Push-ups: Push-ups imagwira ntchito ya triceps, deltoids, ndi pectoral minofu, yomwe imathandizira mwachindunji minofu ya anconeus ndipo imatha kupititsa patsogolo mphamvu ya Elbow Extensor Anconeus Stretch mwa kulimbikitsa minofu yozungulira.
• Kuwonjezeka kwa Tricep Pamwamba: Zochitazi zimayang'ana mwachindunji ma triceps ndi anconeus minofu, kupititsa patsogolo mphamvu zawo ndi kusinthasintha, zomwe zingapangitse mphamvu zonse ndi chitonthozo cha Elbow Extensor Anconeus Stretch.