Dumbbell ƒe Gome Trɔtrɔ
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Sissejuhatus Dumbbell ƒe Gome Trɔtrɔ
Dumbbell External Rotation nye ŋusẽ tutuɖo ƒe kamedede si koŋ woɖoa taɖodzinu na rotator cuff lãmeka siwo le vevie na abɔta ƒe liƒo kple mɔxexe ɖe abixɔxɔ nu. Enye kamedede nyui aɖe ŋutɔ na kamedefefewɔlawo, vevietɔ amesiwo kpɔa gome le ƒuƒu alo ta dzi ʋuʋu me, abe baseball alo tenis ƒolawo ene, kpakple ame ɖekaɖeka siwo le hayahayam tso abɔta ƒe abixɔxɔ me. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu ana wò abɔta nate ŋu azɔ nyuie wu, ana wò kamedefefe ƒe ŋutete nanyo ɖe edzi, eye wòakpe ɖe ŋuwò nàlé eƒe akpa si le etame ƒe ŋusẽ si da sɔ la me ɖe asi.
Ülatuse sooritamine: Sisuline õpetus Dumbbell ƒe Gome Trɔtrɔ
- Blo wò abɔta le dzogoe si nye dzidzenu 90 dzi eye nàna wòate ɖe wò ŋutilã ŋu, eye wò abɔta nasɔ kple anyigba eye wò asibidɛ nadze ŋgɔ eme.
- Trɔ wò abɔta blewuu yi gota, nàdzo le wò ŋutilã gbɔ, nàkɔ dumbbell la ɖe dzi alesi nàte ŋui esime nèle wò abɔta kple abɔta si le etame la le teƒe ɖeka.
- Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo be wò abɔta ƒe lãmekawo nawɔ dɔ.
- Ðe dumbbell la ɖe anyi blewuu trɔ yi afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yelé ŋusẽ ɖe edzi le ʋuʋua katã me. Gbugbɔ wɔ kamededea hena gbugbɔgawɔ agbɔsɔsɔme si nèdi hafi nàtrɔ ɖe alɔ kemɛa ŋu.
Nõuanded sooritamiseks Dumbbell ƒe Gome Trɔtrɔ
- Nuɖusi ƒe Abɔta ƒe Nɔnɔme: Na wò abɔta nate ɖe wò ŋutilã ŋu eye nàbɔbɔe ɖe dzogoe 90 dzi. Ele be abɔta nasɔ kple wò abɔta, ke menye be wòakɔ alo anɔ anyi o. Vodada si bɔ enye be woana abɔta nadzo le ŋutilãa gbɔ, si ate ŋu ana ame nate ɖe ame ŋu alo axɔ abi.
- Ʋuʋu si Dzi Wokpɔna: Ele be ʋuʋua nanɔ blewu eye woakpɔ edzi, ne wole dumbbell la kɔm hele eɖiɖim siaa. Ƒo asa na ʋuʋu sesĩe alo kabakaba, si menye ɖeko wòɖea kamededea ƒe dɔwɔwɔ dzi kpɔtɔna ko o, ke enaa abixɔxɔ ƒe afɔku hã dzina ɖe edzi.
- Kpekpeme si Sɔ: Dze egɔme kple kpekpeme si le bɔbɔe eye nàdzii ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi. Kpekpeme si kpekpe akpa zazã ate ŋu ana nàɖe asi le nɔnɔme ŋu eye ate ŋu akplɔ wò ayi ŋgɔe
Dumbbell ƒe Gome Trɔtrɔ KKK
Kas algajad saavad teha Dumbbell ƒe Gome Trɔtrɔ?
Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell External Rotation ƒe kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Kamedede sia ɖea vi na ŋusẽdodo rotator cuff lãmekawo. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, anyo be nàna hehenala alo kamedede ŋuti nunyala aɖe nafia eƒe nɔnɔme kple aɖaŋu nyuitɔ wò be nàƒo asa na abi ɖesiaɖe si ate ŋu ado wò.
Millised on tavalised variatsioonid Dumbbell ƒe Gome Trɔtrɔ?
- Abɔ Ðeka Dumbbell External Rotation: Le gɔmeɖeɖe sia me la, ètsɔa alɔ ɖeka wɔa kamededea le ɣeyiɣi ɖeka me, si wɔnɛ be wò susu nɔa abɔta ɖesiaɖe ŋu ɖekaɖeka eye àte ŋu ade dzesi masɔmasɔ ɖesiaɖe ahaɖɔe ɖo.
- Incline Bench Dumbbell External Rotation: Tɔtrɔ sia bia be woamlɔ anyi ɖe anyi mo anyi ɖe incline bench dzi, si trɔa kamededea ƒe dzogoe eye wòte ŋu tɔa ŋku abɔta ƒe lãmekawo ƒe akpa vovovowo.
- Standing Dumbbell External Rotation: Wowɔa tɔtrɔ sia le tsitrenu, si ate ŋu awɔ dɔ ɖe lãmeka veviawo ŋu geɖe wu eye wòana ŋutilã bliboa nade kame wu.
- Dumbbell External Rotation with Elbow on Knee: Le tɔtrɔ sia me la, ètsɔa wò abɔta dana ɖe wò klo dzi esime nèle kamededea wɔm, si ate ŋu akpe ɖe alɔnu ŋu wòali ke eye wòana wòaʋuʋu nyuie wu.
Millised on head täiendavad harjutused Dumbbell ƒe Gome Trɔtrɔ?
- Mohehe nye kamedede bubu si kpena ɖe Dumbbell External Rotation ŋu elabena eƒe susu nɔa megbe deltoids kple rotator cuff lãmekawo ŋu, siwo nye lãmeka ƒe hatsotso mawo ke siwo woɖo taɖodzinu na le gotagome tɔtrɔ me, si wɔnɛ be wòkpena ɖe abɔta ƒe ʋuʋu nyuie wu eye wòxea mɔ na abixɔxɔ.
- Mlɔeba la, Lateral Raise hã kpena ɖe Dumbbell External Rotation ŋu esi wòwɔa dɔ le deltoids kple akɔta ƒe lãmeka siwo le etame, si naa abɔta ƒe lãmekawo ƒe dadasɔ nyona ɖe edzi eye wòkpena ɖe abɔta ƒe lãmesẽ bliboa ŋu.
Seotud märksõnad Dumbbell ƒe Gome Trɔtrɔ
- Dumbbell External Rotation kamedede
- Kamedede siwo doa ŋusẽ akɔta kple Dumbbell
- Dumbbell kamedede na akɔta ƒe lãmekawo
- External Rotation kamedede kple kpekpemewo
- Dumbbell megbe kamededewo
- Dumbbell External Rotation na megbe ƒe ŋusẽ
- Rotational Dumbbell kamedede na megbe
- Akɔta lãmekawo ƒe kamedede kple Dumbbell
- Dumbbell kamededewo na akɔta ƒe akpa si le etame
- External Rotation Dumbbell megbe kamedede