Forearm - Supination - Articulations
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Overview:
Iyo Forearm Supination Articulations Exercise ibasa rinobatsira iro rinonyanya kunanga mhasuru dziri paruoko, kusimbisa simba, kuchinjika, uye huwandu hwekufamba. Yakanakira vatambi, kunyanya avo vanobatanidzwa mumitambo inoda mawoko akasimba uye anochinjika nemaoko epamberi setennis, gorofu, kana kukwira. Vanhu vangangoda kuita chiitiko ichi kuti vavandudze mashandiro avo mumitambo iyi, kudzivirira kukuvara, kana kugadzirisa kubva kune iripo forearm kana wrist mamiriro.
Table of Contents
Instructions
Step-by-step guide:
- Bata dumbbell isina kuremerwa yakatwasuka muruoko rwako chanza chako chakatarisana nemuviri wako, inova nzvimbo yakadudzwa.
- Zvishoma nezvishoma tenderedza ruoko rwako kunze, uchitenderedza chanza kumusoro, inova nzvimbo yakasimudzwa, uchichengeta gokora rako neruoko rwepamusoro zvakamira.
- Bata nzvimbo iyi kwemasekonzi mashoma kuti unzwe kudhonzwa kweruoko rwako.
- Zvishoma nezvishoma dzorera ruoko rwako kunzvimbo yekutanga uye dzokorora chiitwa chenhamba yaunoda yekudzokorora.
Exercise Tips:
- Kudzora Movement: Ita chiitwa nekufamba kunodzorwa. Dzivisa jerky kana kukurumidza kufamba sezvo zvinogona kukonzera kukuvara. Pane kudaro, tarisa pane zvishoma nezvishoma, nemaune kutenderedzwa kweruoko.
- Shandisa Huremu Hwakakodzera: Tanga nehuremu hwakareruka uye zvishoma nezvishoma uwedzere sezvo simba rako rinowedzera. Kushandisa huremu hunorema zvakanyanya kunogona kushungurudza tsandanyama dzako uye kutungamirira kukukuvara.
- Dzivisa Kuwedzeredza: Kukanganisa kwakajairika kudzivirira kuwedzeredza ruoko panguva yekurovedza muviri. Gara wakakotama zvishoma mugokora rako kudzivirira izvi. Kuwedzeredza kunogona kutungamirira kumatambudziko kana kukuvara.
- Consistency ndiyo Kiyi: Kuti uwane zvakanyanya kubva pachiitwa ichi, kuenderana kwakakosha. Ita shuwa yekuisanganisa mumuitiro wako wenguva dzose wekurovedza muviri. Zviri nani
FAQ
Can beginners do the Forearm - Supination - Articulations?
Ehe, vanotanga vanogona kuita iyo Forearm Supination exercise. Ichi chiitwa chiri nyore uye hachidi chero yakakosha midziyo, iyo inoita kuti ive yakakodzera kune ese mafitness level, kusanganisira vanotanga. Zvinosanganisira kutenderedza ruoko rwako kutenderedza chanza chako kumusoro kana pasi, izvo zvinogona kubatsira kuvandudza simba uye kuchinjika kweruoko rwako uye wrist. Nekudaro, sekunge chero kurovedza muviri, zvakakosha kutanga zvishoma nezvishoma uye zvishoma nezvishoma kuwedzera kusimba kudzivirira kukuvara. Kana iwe uchinzwa chero kurwadziwa kana kusagadzikana, mira kurovedza muviri nekukurumidza uye bvunza nyanzvi yekugwinya kana physiotherapist.
What are common variations of the Forearm - Supination - Articulations?
- Iyo Radioulnar joint inoita basa rakakosha mukunyudza kweruoko, zvichibvumira kutenderera kweradius pamusoro pe ulna.
- Iyo Pronator Teres uye Pronator Quadratus tsandanyama chikamu chekupikisa-kufamba kune supination, inozivikanwa semataurirwo, asi zviito zvavo zvinobatsirawo pakutaura kwese kweruoko.
- Iyo Supinator tsandanyama, iri mumashure mechikamu chepamberi, ndiyo yekutanga tsandanyama inokonzera supination movement.
- Iyo Distal Radioulnar yakabatana, iri pachiwoko, inoitawo basa mukunyudzwa kweruoko nekupa kugadzikana kunodiwa uye kuchinjika.
What are good complementing exercises for the Forearm - Supination - Articulations?
- Hammer Curls: Hammer curls inozadzisa Forearm - Supination - Articulations pavanenge vachishanda pabrachioradialis, tsandanyama yeruoko, inosimudzira kusimba kweruoko uye kugadzikana izvo zvakakosha pakufamba kwe supination.
- Reverse Wrist Curls: Ichi chiitiko chinozadzisa Forearm - Supination - Articulations nekutarisa kune extensor tsandanyama muhapwa, kuvandudza kuenzana kwesimba uye kuchinjika muhapwa iyo inotsigira supination kufamba.
Related keywords for Forearm - Supination - Articulations:
- Bodyweight forearm exercise
- Supination articulations Workout
- Forearm kusimbisa
- Bodyweight supination exercise
- Forearm muscle kuvaka
- Home forearm Workout
- Forearm supination movements
- Bodyweight maekisesaizi nokuda kwemaoko
- Articulation exercises forearm simba
- Supination workouts yemhasuru dzemberi.