Wrist Flexor Stretch
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Overview:
Iyo Wrist Flexor Stretch ibasa rinobatsira rakagadzirirwa kuvandudza kuchinjika uye simba muchiuno uye mhasuru dzepamberi, zvichibatsira kudzivirira kukuvara senge tennis gokora kana carpal tunnel syndrome. Kutambanudzwa uku kunonyanya kubatsira kune vanhu vanogara vachishandisa maoko nemaoko avo, sevatambi, vaimbi, kana vashandi vemuhofisi. Nekubatanidza iyo Wrist Flexor Stretch mumaitiro avo, vanhu vanogona kukwidziridza mashandiro avo muzviitiko zvinoda wrist chiito uye kuderedza njodzi yekunetsekana kana kusagadzikana.
Table of Contents
Instructions
Step-by-step guide:
- Nerumwe ruoko, dhonza zvinyoro nyoro zvigunwe zveruoko rwako rwakatambanudzwa kudzokera kumuviri wako kusvika wanzwa kutambanudza ruoko rwako nepamberi.
- Bata chinzvimbo ichi kweanenge 20 kusvika 30 seconds, uchiita shuwa kufema zvakajairika mukati mekutambanudza.
- Zvishoma nezvishoma regedza ruoko rwako uye wodzokorora chiitwa nerumwe ruoko.
- Ita chiitiko ichi 2 kusvika katatu pazuva kuti uwane mhedzisiro yakanaka.
Exercise Tips:
- Dzivisa Kuwedzeredza: Zvakakosha kuti usatambanudze izvo zvinogona kukonzera kukuvara. Kutambanudza kunofanirwa kuve kwakapfava uye haufanirwe kunzwa kurwadziwa. Kana iwe uchinzwa kurwadziwa, iwe uri kusunda zvakanyanya. Nyoresa pakutambanudza kusvika painogadzika woibata ipapo.
- Consistent Hold Time: Kuti uwane rubatsiro rwakanyanya, bata kutambanudza kweinenge 15 kusvika 30 seconds. Kukanganisa kwakajairwa kumhanyisa matamba kana kusaabata kwenguva yakakwana. Ita shuwa kuti uri kubata kutambanudza kweiyo yakakurudzirwa huwandu hwenguva kuti uwane zvakanyanya kubva mukurovedza muviri.
- Kudzokorora:
FAQ
Can beginners do the Wrist Flexor Stretch?
Ehe, vanotanga vanogona kuita Wrist Flexor Stretch Exercise. Icho chiri nyore uye chinoshanda kurovedza muviri kuwedzera kuchinjika uye simba mumawoko. Heino nzira yakakosha yekuzviita: 1. Tambanudza ruoko rwako pamberi pako wakasimudza chanza chako. 2. Peta chanza chako, uchinongedzera ruoko rwako pasi. 3. Nerumwe ruoko, kotamisa ruoko rwako zvinyoro nyoro kusvikira wanzwa kutambanudza zvakapfava kusvika pakati nepakati paruoko rwako. 4. Bata kwemasekonzi gumi nemashanu kusvika makumi matatu. Dzokorora 2 kusvika ku4 nguva. Rangarira kuchengeta mafambiro akapfava uye akadzorwa kuti usakuvara. Kana iwe uchinzwa chero kurwadziwa, rega basa racho.
What are common variations of the Wrist Flexor Stretch?
- Wall-Assisted Wrist Flexor Stretch: Mira wakatarisana nemadziro, tambanudza ruoko rwako uye isa chanza chako pamadziro nezvigunwe zvakanongedza pasi, wobva wazembera mumadziro zvinyoro nyoro kuti utambanudze.
- Yoga Wrist Flexor Stretch: Pinda munzvimbo yepatafura, isa zvanza zvako pameti nezvigunwe zvakanongedza kumuviri wako, uye zvinyoro nyoro sendamira kumashure kuti utambanudze.
- Prone Wrist Flexor Stretch: Rara wakatarisa pasi, tambanudza ruoko rwako parutivi nechanza chakatarisa mudenga, wobva wadzvanya ruoko rwako zvinyoro nyoro pasi kana meti.
- Forearm Supported Wrist Flexor Stretch: Rembera ruoko rwako patafura ruoko rwako rwakarembera kumucheto, chanza chakatarisa mudenga, wokweva zvigunwe zvako zvinyoro nyoro kumuviri wako uchishandisa rumwe ruoko.
What are good complementing exercises for the Wrist Flexor Stretch?
- Finger Stretch: Ichi chiito chinowedzera zvikomborero zveWrist Flexor Stretch nekuvandudza kushanduka uye mararamiro ekufamba muminwe, iyo yakabatana nemisungo yemaoko.
- Forearm Pronation uye Supination: Chiitiko ichi chinozadzisa Wrist Flexor Stretch sezvo ichibatsira kuvandudza kufamba uye kusimba kwemhasuru dzepamberi, izvo zvakabatana zvakanyanya kune wrist flexors.
Related keywords for Wrist Flexor Stretch:
- Zviitwa zvekusimbisa maoko
- Bodyweight wrist exercises
- Wrist flexor workouts
- Bodyweight maekisesaizi nokuda kwemaoko
- Wrist flexor stretch techniques
- Forearm tsandanyama kutambanudza
- Bodyweight forearm kudzidziswa
- Wrist flexor bodyweight exercise
- Zviitwa zvepamba zvekusimbisa ruoko
- Kusimbisa wrist flexors ne bodyweight