Mphuno - Supination - Kufotokozera

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

Ukuxhumana kwe Mphuno - Supination - Kufotokozera

The Forearm Supination Articulations Exercise ndi ntchito yopindulitsa yomwe imayang'ana kwambiri minofu yomwe ili pamphuno, kulimbitsa mphamvu, kusinthasintha, ndi kuyenda kosiyanasiyana. Ndi yabwino kwa othamanga, makamaka omwe akuchita nawo masewera omwe amafunikira manja amphamvu komanso osinthika komanso manja akutsogolo monga tennis, gofu, kapena kukwera. Anthu angafune kuchita izi kuti azitha kuchita bwino pamasewerawa, kupewa kuvulala, kapena kukonzanso zida zomwe zidalipo kale.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mphuno - Supination - Kufotokozera

• Gwirani dumbbell yopepuka m'manja mwanu ndi dzanja lanu moyang'ana thupi lanu, komwe kuli malo otchulidwira.
• Pang'onopang'ono tembenuzani mkono wanu kunja, kutembenuzira chikhatho mmwamba, chomwe chiri malo okhazikika, ndikusunga chigongono chanu ndi mkono wanu wapamwamba.
• Gwirani malowa kwa masekondi angapo kuti mumve kugundana kwa mkono wanu.
• Pang'onopang'ono bwezerani mkono wanu pamalo oyambira ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Mphuno - Supination - Kufotokozera

• Kuyenda Koyendetsedwa: Chitani masewera olimbitsa thupi ndi kayendedwe koyendetsedwa. Pewani kusuntha kwachangu kapena kofulumira chifukwa kungayambitse kuvulala. M'malo mwake, yang'anani pa kuzungulira pang'onopang'ono, mwadala kwa mkono.
• Gwiritsani Ntchito Kulemera Moyenera: Yambani ndi kulemera kopepuka ndipo pang'onopang'ono onjezerani pamene mphamvu zanu zikukula. Kugwiritsa ntchito cholemetsa cholemera kwambiri kumatha kusokoneza minofu yanu ndikupangitsa kuvulala.
• Pewani Kuchulukirachulukira: Kulakwitsa kofala kuti mupewe ndikukulitsa mkono pakuchita masewera olimbitsa thupi. Nthawi zonse pindani pang'ono m'chigongono chanu kuti mupewe izi. Kuchulukirachulukira kungayambitse kupsinjika kapena kuvulala.
• Kusasinthasintha ndikofunikira: Kuti mupindule kwambiri ndi ntchitoyi, kusasinthasintha ndikofunikira. Onetsetsani kuti mukuphatikiza muzochita zanu zolimbitsa thupi. Ndi bwino

Mphuno - Supination - Kufotokozera Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mphuno - Supination - Kufotokozera?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Forearm Supination. Zochita izi ndizosavuta ndipo sizifuna zida zapadera, zomwe zimapangitsa kuti zikhale zoyenera pamagulu onse olimbitsa thupi, kuphatikizapo oyamba kumene. Zimaphatikizapo kutembenuza mkono wanu kuti mutembenuzire dzanja lanu mmwamba kapena pansi, zomwe zingathandize kulimbitsa mphamvu ndi kusinthasintha kwa mkono wanu ndi dzanja lanu. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonjezera mwamphamvu kuti musavulale. Ngati mukumva kupweteka kapena kusapeza bwino, siyani masewerawa nthawi yomweyo ndipo funsani katswiri wolimbitsa thupi kapena physiotherapist.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mphuno - Supination - Kufotokozera?

• Mgwirizano wa Radioulnar umagwira ntchito yofunika kwambiri pakukweza mkono, ndikupangitsa kuzungulira kwa radius pamwamba pa ulna.
• Minofu ya Pronator Teres ndi Pronator Quadratus ndi gawo la kutsutsa-kusuntha kwa supination, komwe kumadziwika kuti kutchulidwa, koma zochita zawo zimathandizanso kuti pakhale kufotokozera kwathunthu kwa mkono.
• Minofu ya Supinator, yomwe ili m'chipinda cham'mbuyo cha mkono, ndiye minofu yoyamba yomwe imayambitsa kayendetsedwe ka supination.
• Mgwirizano wa Distal Radioulnar, womwe uli pa dzanja lamanja, umagwiranso ntchito pa supination ya mkonowo popereka kukhazikika koyenera ndi kusinthasintha.

Izinto zokufunda ezishisa ezivumelekile Mphuno - Supination - Kufotokozera?

• Hammer Curls: Hammer curls amathandizira Forearm - Supination - Articulations pamene akugwira ntchito pa brachioradialis, minofu yapamphumi, kupititsa patsogolo mphamvu yamphuno ndi kukhazikika komwe kuli kofunikira pakuyenda kwa supination.
• Reverse Wrist Curls: Zochita izi zimakwaniritsa Forearm - Supination - Articulations poyang'ana minofu yowonjezereka pamphuno, kupititsa patsogolo mphamvu ndi kusinthasintha kwa mkono womwe umathandizira kayendedwe ka supination.