Pronator quadratus

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

Ukuxhumana kwe Pronator quadratus

Zochita za Pronator Quadratus ndizochita zomwe zimapangidwira kulimbikitsa minofu yapamphumi, makamaka yomwe imagwiritsidwa ntchito pozungulira mkono ndi dzanja. Masewerawa ndi abwino kwa othamanga, makamaka omwe akuchita nawo masewera omwe amafunikira kugwira mwamphamvu komanso kuzungulira kwapamphumi monga tennis, gofu, ndi baseball. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kumatha kukulitsa mphamvu za mkono wanu, kulimbitsa dzanja lanu, komanso kukulitsa luso lanu lonse pamasewera ndi zochitika zatsiku ndi tsiku zomwe zimafuna mayendedwe amanja ndi dzanja.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Pronator quadratus

• Khalani pampando kapena imani molunjika, mutagwira dumbbell m'dzanja lanu lamanja ndi chigongono chanu chopindika molunjika. Dzanja lanu liyenera kuyang'ana mmwamba.
• Pang'onopang'ono tembenuzani mkono wanu kutsogolo kuti dzanja lanu liyang'ane pansi. Iyi ndi kayendedwe ka matchulidwe. Onetsetsani kuti chigongono chanu chikhala pambali panu ndipo sichisuntha panthawi yochita masewera olimbitsa thupi.
• Gwirani izi kwa kamphindi, kenaka tembenuzani pang'onopang'ono mkono wanu kubwerera kumalo oyambira.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kenaka sinthani ku dzanja lanu lamanzere.
• Kuti mupeze zotsatira zabwino, chitani izi 2-3 pa sabata pamasiku osatsatizana.

Izinto zokwenza Pronator quadratus

• Gwiritsani Ntchito Zida Zoyenera: Izi zitha kukhala magulu okana kapena ma dumbbell opepuka. Kulemera kwakukulu sikofunikira ndipo kungayambitse kuvulala.
• Pang'onopang'ono komanso Mokhazikika: Kusuntha kwa mawu ndi kukweza kuyenera kuchitika pang'onopang'ono komanso mowongolera. Pewani kugwedezeka kapena kuyenda mofulumira chifukwa izi zingayambitse kuvulala.
• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewerawa, onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana. Izi zikutanthawuza kutembenuza mkono wanu wakutsogolo mpaka kufika pamlingo waukulu mbali zonse ziwiri - kuchokera pachikhatho choyang'ana pansi (kutchulidwa) mpaka chikhatho choyang'ana mmwamba (supination).
• Pewani Kuphunzitsa Mopambanitsa

Pronator quadratus Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Pronator quadratus?

The pronator quadratus ndi minofu yomwe ili pamkono yomwe imathandiza kuzungulira dzanja. Sikuti nthawi zambiri amangochita masewera olimbitsa thupi omwe angoyamba kumene, koma amapangidwa mosadukiza panthawi yochita masewera olimbitsa thupi am'manja komanso mphamvu zogwira. Oyamba kumene amatha kuchita masewera olimbitsa thupi omwe amagwira ntchito minofu iyi, monga ma curls a dzanja kapena ma dumbbell, koma ndikofunikira kuti muyambe ndi zolemera zopepuka komanso mawonekedwe oyenera kuti musavulale. Monga nthawi zonse, ndi bwino kukaonana ndi mphunzitsi kapena chipatala kuti muwonetsetse kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Pronator quadratus?

• Mwa anthu ena, Pronator quadratus ikhoza kusakanikirana pang'ono ndi flexor digitorum superficialis.
• Pakhoza kukhala kusintha komwe Pronator quadratus kulibe kwathunthu, zomwe zimachitika kawirikawiri koma zolembedwa.
• Minofu nthawi zina imatha kuwonetsa maonekedwe a bifid kapena awiri-wosanjikiza, kuimira kusiyana kwapangidwe.
• Nthawi zina, Pronator quadratus ikhoza kukhala ndi malo osazolowereka, monga ulna m'malo mwa radius.

Izinto zokufunda ezishisa ezivumelekile Pronator quadratus?

• Hammer Curls: Hammer curls imayang'ana kwambiri ma biceps, komanso amaphatikiza pronator quadratus. Pogwiritsa ntchito dumbbell mosalowerera ndale ndikuipiringitsa, mukugwira ntchito minofu yomwe imatchula mkono, kukulitsa mphamvu ndi kupirira kwa pronator quadratus.
• Reverse Wrist Curls: Ma curls obwerera m'manja amalimbitsa minofu yokulirapo ya dzanja ndi mkono, ndikupereka mphamvu zokwanira zomwe zimakwaniritsa pronator quadratus. Ntchitoyi imaphatikizapo kutambasula dzanja kuti lisakane, zomwe zimathandiza kuti mphamvu yogwira igwire komanso kuzungulira kwapatsogolo.