Extensor digitorum

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

Ukuxhumana kwe Extensor digitorum

Zochita zolimbitsa thupi za Extensor Digitorum zimalimbitsa minofu yakutsogolo yanu, kukulitsa mphamvu zogwira ndikuwongolera kukhazikika kwa dzanja. Ndi masewera olimbitsa thupi abwino kwa othamanga, oimba, kapena aliyense amene amagwiritsa ntchito manja pafupipafupi ndikufuna kuchepetsa chiwopsezo chovulala ngati chigongono cha tennis. Anthu angafune kuchita izi kuti aziwongolera manja ndi zala zawo, kuwonjezera mphamvu zawo zonse za manja, komanso kupititsa patsogolo machitidwe awo pamasewera kapena zochitika zomwe zimafuna kugwira mwamphamvu komanso kokhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Extensor digitorum

• Phatikizani zala zanu mochuluka momwe mungathere, kenaka mutseke, onetsetsani kuti mukumva kutambasula mu minofu yanu ya extensor digitorum, yomwe imadutsa pamwamba pa mkono wanu.
• Bwerezani kusunthaku kwa nthawi pafupifupi 10 mpaka 15, kuonetsetsa kuti mkono wanu ukhale chete momwe mungathere, ndikuwongolera zala zanu.
• Mukamaliza kubwereza, sinthani ku dzanja lina ndikuchita zomwezo.
• Kuti mupeze zotsatira zabwino, yesani kuchita izi kawiri kapena katatu patsiku.

Izinto zokwenza Extensor digitorum

• Fomu Yolondola: Cholakwika chimodzi chodziwika bwino ndikusasunga mawonekedwe olondola pamene mukuchita masewera olimbitsa thupi. Kwa Extensor Digitorum, muyenera kusunga mkono wanu molunjika ndi dzanja lanu mopanda ndale. Pewani kupinda dzanja kapena mkono wanu chifukwa zingayambitse kupsinjika kapena kuvulala.
• Mayendedwe Oyendetsedwa: Chitani masewera olimbitsa thupi pang'onopang'ono, mowongolera. Pewani kugwedezeka kapena kusuntha mwachangu chifukwa kungayambitse kuvulala ndipo sikungayang'ane minofu.
• Kuwonjezeka Kwapang'onopang'ono: Yambani ndi kulemera komwe mungathe kunyamula bwino ndikuwonjezera kulemera kwanu pamene mphamvu zanu zikukula. Pewani kunyamula zolemera kuchokera pamleme chifukwa zingayambitse kupsinjika kwa minofu kapena kuvulala kwina.
• Kupuma Nthawi Zonse: Ndikofunikira kutenga

Extensor digitorum Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Extensor digitorum?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Extensor Digitorum. Ndi masewera olimbitsa thupi abwino kwambiri kwa omwe angoyamba kumene kuchita masewera olimbitsa thupi kapena omwe akhala akungokhala kwakanthawi. Zochita izi zimathandiza kulimbikitsa minofu ya extensor digitorum, yomwe ili pamtunda ndipo imathandizira kuyenda kwa zala ndi dzanja. Nayi njira yosavuta yochitira masewera olimbitsa thupi: 1. Khalani kapena imani molunjika manja anu m’mbali mwanu. 2. Tambasulani dzanja lanu patsogolo panu, chikhatho chili pansi. 3. Tambasulani zala zanu motalikirana, kenaka mutseke pamodzi. 4. Bwerezani kusuntha uku kwa chiwerengero chobwerezabwereza. Kumbukirani kuti nthawi zonse muyambe ndi kubwerezabwereza pang'onopang'ono ndikuwonjezeka pang'onopang'ono pamene mphamvu zanu zikukula. Komanso, nthawi zonse ndi bwino kukaonana ndi katswiri wa masewera olimbitsa thupi kapena olimbitsa thupi kuti muwonetsetse kuti mukuchita masewera olimbitsa thupi moyenera komanso mosamala. Komabe, ngati muli ndi zikhalidwe zomwe zidalipo kale kapena kuvulala, makamaka m'manja mwanu, m'manja, kapena m'manja, muyenera

Yintoni imibalabala enzima yale nhliziyo emangalisayo Extensor digitorum?

• The Extensor digitorum longus, minofu yomwe imayenda pamwamba pa phazi ndikuthandizira kukulitsa zala ndi dorsiflexion ya bondo.
• The Extensor digitorum communis, yosiyana kwambiri, ndi minofu yomwe imathandiza kuwonjezera zala zinayi ndi dzanja.
• The Extensor digitorum minimi, kusiyana komwe kumawonjezera chala chaching'ono.
• The Extensor digitorum profundus, kusiyana kozama kwa minofu komwe kumathandiza kukulitsa zala.

Izinto zokufunda ezishisa ezivumelekile Extensor digitorum?

• Wrist Extension Curls: Pogwiritsa ntchito minofu yomwe imathandizira zowonjezera zowonjezera, zimathandiza kulimbikitsa mphamvu ndi kukhazikika kwa dzanja ndi mkono, motero zimakwaniritsa ntchito ya extensor digitorum.
• Reverse Wrist Curls: Zochitazi zimalimbitsa minofu yowonjezera m'manja, kuphatikizapo extensor digitorum, ndipo imathandizira kugwirizanitsa magulu a minofu m'manja, motero kumapangitsa kuti ntchito ya extensor digitorum ikhale yabwino.