Extensor digiti minimi

• Inhloko yeziNdawo: Mikombe.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Extensor digiti minimi

Zochita zolimbitsa thupi za Extensor Digiti Minimi ndizochita zolimbitsa thupi zomwe zimayang'ana minofu yaying'ono yomwe ili pamphuno, yomwe imayang'anira kuyenda kwa chala chaching'ono. Zochita izi ndizopindulitsa makamaka kwa oimba, othamanga, kapena anthu omwe amafunikira kuwongolera zala kapena akuchira kuvulala kwamanja. Mwa kulimbikitsa ndi kuwongolera kusinthasintha kwa chala chaching'ono, kumapangitsa kuti manja onse azigwira ntchito, ndikupangitsa kuti ikhale yofunikira pa pulogalamu iliyonse yolimbitsa manja kapena kukonzanso.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Extensor digiti minimi

• Yambani ndi kukhala kapena kuyimirira momasuka ndi dzanja lanu lotambasulira patsogolo panu, chikhatho chikuyang'ana pansi.
• Tsekani dzanja lanu kuti likhale nkhonya, kenaka tambasulani chala chanu chaching’ono ndikumangirira zala zonse nkhonya.
• Gwirani izi kwa masekondi angapo, kenaka bweretsaninso chala chanu chaching'ono kunkhonya.
• Bwerezani kusuntha uku 10 mpaka 15 pa seti imodzi.
• Chitani ma seti 2 mpaka 3 patsiku, kapena monga momwe adalangizira ndi dokotala wanu kapena dokotala.

Izinto zokwenza Extensor digiti minimi

• Kutenthetsa : Nthawi zonse yambani ndi kutentha kuti mukonzekere minofu yanu kuti muchite masewera olimbitsa thupi. Izi zitha kuchitika popanga cardio yopepuka kapena kusisita manja ndi zala zanu.
• Kaimidwe Koyenera: Onetsetsani kuti dzanja lanu lili pamalo oyenera. Zala zanu zikhale zowongoka osati zopindika. Kaimidwe kolakwika kungayambitse kupsinjika kapena kuvulala.
• Kuwonjezeka Kwapang'onopang'ono: Yambani ndi kukana kuwala ndikuwonjezera pang'onopang'ono pamene mphamvu yanu ikukula. Osathamangira kukana kwambiri chifukwa kungayambitse kuvulala.
• Kupuma Nthawi Zonse: Pumirani nthawi zonse mukuchita masewera olimbitsa thupi kuti musagwire ntchito mopitirira muyeso. Kugwiritsa ntchito mopitirira muyeso kungayambitse mikhalidwe monga tendonitis.
• Kutambasula: Pambuyo pa masewera olimbitsa thupi, tambasulani zala zanu ndi dzanja lanu kuti muchepetse minofu ndikupewa kuuma. Wamba

Extensor digiti minimi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Extensor digiti minimi?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi omwe amaphatikizapo Extensor Digiti Minimi, yomwe ndi minofu yomwe ili pamphuno yomwe imathandiza kusuntha chala chaching'ono. Komabe, ndikofunikira kuyamba ndi kukana kuwala ndikuwonjezera pang'onopang'ono kuti musavulale. Zimakhalanso zopindulitsa kuphunzira mawonekedwe ndi luso loyenera, mwina motsogozedwa ndi akatswiri olimbitsa thupi kapena katswiri wodziwa zolimbitsa thupi, kuwonetsetsa kuti masewerawa achitika molondola komanso moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Extensor digiti minimi?

• Kusintha kwina kumachitika pamene Extensor Digiti Minimi ikuphatikizidwa ndi minofu ya Extensor Digitorum.
• Nthawi zina, Extensor Digiti Minimi ikhoza kukhala kulibe, ndiko kusiyana kwina.
• Pakhoza kukhalanso kusiyana komwe Extensor Digiti Minimi ili ndi slip yowonjezera ya minofu yomwe imapita ku chala cha mphete.
• Pomaliza, kusinthika kumatha kuchitika pomwe Extensor Digiti Minimi ndi yaying'ono modabwitsa kapena yosatukuka.

Izinto zokufunda ezishisa ezivumelekile Extensor digiti minimi?

• Zochita Zolimbitsa Thupi: Zochita izi zimathandiza kulimbikitsa minyewa yonse yotambasula pamkono, kuphatikizapo extensor digiti minimi, zomwe zimathandiza kuti dzanja lonse likhale lotambasula ndi kukhazikika.
• Reverse Wrist Curls: Poyang'ana kwambiri minofu yokulitsa, ma curls obwerera kumbuyo samalimbitsa chowonjezera digiti minimi komanso amawongolera bwino pakati pa flexor ndi extensor minofu yamkono, kumawonjezera mphamvu yogwira komanso kukhazikika kwa dzanja.