Abun ƙarfafa Ƙungiyar Wrist

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Ƙarƙwarar Wrist da Dumbbell

Idan kana neman inganta ko kula da karfi a cikin wuyan hannu, wannan jagorar mataki na gaba daya zai iya taimakawa wajen koya maka kayan aiki mai sauki don yin a gida. Suna buƙatar ƙananan nauyin nauyi da tebur don hutawa a gabanka. Idan ba ku da wani dumbbell, za ku iya amfani da gwanin miya ko kwalban ruwa. Wadannan darussan za a iya yin su tare da juriya mai mahimmanci.

Ƙunƙwan hannu naka sune hadaddun ƙwayoyi da ƙasusuwan da yawa, haɗe-haɗe na muscular, da jijiyoyin da ke tafiya a cikin yankin. Jigun da ke motsa ƙwanƙwanku da ƙirarku suna yadawa daga yankunan da ke gaban gwiwar ku da kuma daga goshinku zuwa yatsunsu.

Idan ka sha wahala da mummunan rauni kuma yana buƙatar farfadowa na jiki don taimakawa komawa zuwa aikinka na baya, to, mai kwantar da hankali na jiki zai iya tsara kwarewar ƙarfafa ƙarfin hannu don taimaka maka sake dawowa wuyan hannu da aikin hannu.

Raunin da ya faru na yau da kullum wanda zai buƙaci ka yi ayyukan ƙarfafa ƙarfin hannu sun haɗa da, amma ba'a iyakance ga:

• Ƙunƙarar raunin karamin motsa jiki
• Kuskuren kwallo
• Ƙungiyar Colles
• Smith ya raguwa
• Kwayar ƙanƙaraci rarraba
• Bayan kafada, wuyan hannu, ko aikin hannu
• Bayan bugun jini

Idan kai dan wasa ne da ke shiga cikin wasanni da ke buƙatar jefawa ko motsa jiki irin su a baseball, tennis, ko volleyball, sa'an nan kuma kuna so su kunshi ƙarfin ƙarfin ƙarfin hannu a cikin shirin rigakafin rigakafin ku. Dogaye masu ƙarfin mahimmanci sun zama dole don kammala fashewa na golf.

Kafin fara wannan ko duk wani shirin motsa jiki, ya kamata ka bincika tare da likitanka don tabbatar da cewa yana da lafiyar ka ci gaba. Don fara ƙarfin ƙarfin ƙarfin ƙarfin hannu, zauna a kujera tare da goshin ku a kan tebur. Ku rataye wuyan hannu ku kuma mika hannun gefen teburin.

Riƙe dumbbell guda 2-3 a hannunka tare da dabino da ke fuskantar ƙasa, kuma ka ɗaga hannuwanka daki don haka mayar da hannunka zuwa ga rufi. Dole ku kasance a gaba a kan tebur.

Da zarar an yalwata hannunka, ka riƙe matsayi na ƙarshe don ɗan gajeren lokaci, to, sannu a hankali ka rage hannunka. Yi maimaita wannan motsi don yin maimaitawa na 10-15, da kuma yin wasanni 2-3.

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Dumbbell Wrist Flexion

Bayan yin hawan katako, ci gaba da ci gaba da kwance a kan teburin, sa'annan ya juya hannunka don haka dabino yana fuskantar rufi.

Yayinda kake ajiye kullunka a kan teburin, juya ka wuyan hannu har hannunka ya motsa zuwa rufi. Da zarar wuyan hannu ya cika cikakke, rike matsayi na 2-3 seconds. Sa'an nan, sannu a hankali sannu da hannunka zuwa wuri na farawa.

Maimaita motsi na wuyan wuyan hannu don sauyawa na 2-3 na maimaitawa. Sa'an nan kuma motsa zuwa aikin na gaba.

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Ƙunƙarar Wuta da Dumbbell

Karfin wando yana nufin motsi na juyawa wuyan hannu don haka dabino yana fuskantar fuska. Babban tsokoki wanda ke taimakawa wajen kunna wuyan hannu shine tsofaffin ƙwayoyi a cikin hannunka na sama da ƙananan tsokoki a cikin gaba.

Don yin wannan darasi, zauna a kujera tare da goshin ku a kan tebur. Tabbatar da wuyan hannu da hannu a kan gefen teburin.

Riƙe karamin 1-3 laban dumbbell a hannunka tare da ƙarshen hannunka, kamar rike da guduma. Yi hankali jinkiri hannunka da wuyan hannu don juyawa don haka dabino yana fuskantar sama zuwa rufi. Riƙe matsayi na ƙarshe don ƙananan seconds, sa'annan juya juya hannunka a hankali don haka har yanzu dumbbell ya sake tashi.

Hakanan zaka iya ba da izinin hannu da wuyan hannu don juyawa a hankali don haka hannunka yana fuskantar ƙasa (matsayi da ake kira pronation). Riƙe wannan matsayi na biyu ko biyu, kuma juya juya hannunka a hankali don haka nauyin yana nunawa rufi.

Maimaita wannan darasi don sauyawa na 10-15. Hanya biyu zuwa uku na wannan darasi za a iya yin wasu lokuta a kowane mako. An yi amfani da nauyin wasan kwaikwayo mafi yawancin tare da aikin motsa jiki da aka bayyana a mataki na gaba.

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Gwanar Wrist Pronation tare da Dumbbell

Bayyanar ƙuƙwalwar wutan lantarki yana nufin matsayin hannunka yana fuskantar ƙasa kamar dai kuna zuba ruwa mai ruwa.

Don ƙarfafa sakonnin ku, ku zauna a kujera tare da goshinku wanda aka goyan baya a kan teburin da wuyan hannu kuma ku mika hannunku. Tsayawa ɗaya daga ƙarshen zauren 1-3 na launi tare da nauyin da ke nunawa zuwa rufi.

Ka juya hannunka a hankali don ka wuyan hannu da dabino suna fuskantar ƙasa zuwa bene. Riƙe wannan matsayi na ɗan gajeren lokaci, sa'annan juya juya hannunka zuwa wuri mai farawa tare da nauyin da ke nunawa zuwa rufi.

Yi hankali jinkiri wuyan hannu don juyawa zuwa sama tare da hannunka yana fuskantar sama. Da zarar hannunka yana fuskantar sama, riƙe matsayi na ƙarshe don ƙananan ƴan, sa'annan ka sake dawo da wuyan hannu zuwa matsayin farawa.

Yi 2-3 sets of 10-15 repetitions na wuyan hannu pronation. Za'a iya haɗa nauyin motsa jiki tare da aikin motsa jiki a mataki na baya.

Bayan ciwo ga wuyan hannu, kafafun hannu, ko kafada za ka iya amfana daga farfadowa na jiki don aiki a inganta ingantaccen motsi da ƙarfin hannunka. Ayyukan ƙarfin ƙarfin wutsiya na iya zama wani ɓangare na wannan shirin na jiki.

Idan kai dan wasa ne wanda ke yin aiki da yawa ko jefawa, mai kula da lafiyarka zai iya taimaka maka inganta tsarin karfafawa don taimaka maka ka hana rauni yayin shiga cikin wasanni.

Duba shi tare da likitan ko likitan kwantar da hankali kafin fara wannan ƙarfin ƙarfin ƙarfin wrist don tabbatar da cewa waɗannan suna da lafiya don ku yi.