Juyawar Waje ta Kafada Madaidaici
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Juyawar Waje ta Kafada Madaidaici
Jujjuyawar Waje ta Kai tsaye wani ingantaccen motsa jiki wanda da farko yana ƙarfafa tsokoki na rotator cuff, haɓaka kwanciyar hankali da sassaucin kafaɗa. Wannan aikin motsa jiki yana da kyau ga 'yan wasa, musamman waɗanda ke da hannu wajen jefawa ko wasanni na racquet, da kuma mutanen da ke neman inganta yanayin su ko murmurewa daga raunin kafada. Hada wannan motsa jiki a cikin aikin yau da kullun na iya taimakawa hana raunin kafada, inganta wasan motsa jiki, da haɓaka lafiyar kafada gabaɗaya.
Yanayinta: tsammanin nuni a nuni Juyawar Waje ta Kafada Madaidaici
- Lanƙwasa gwiwar gwiwar ku zuwa kusurwa 90-digiri, kiyaye hannayen ku na sama kusa da jikin ku, kuma hannayen ku na gaba ɗaya daidai da bene.
- A hankali juya hannayen ku zuwa waje, ɗaga dumbbells zuwa ɓangarorin yayin da kuke ƙwanƙwasa gwiwar ku kuma kusa da jikin ku.
- Riƙe wannan matsayi na ƴan daƙiƙa kaɗan don jin ƙanƙara a cikin tsokoki na kafada.
- A hankali rage dumbbells baya zuwa wurin farawa, kiyaye ikon motsi, kuma maimaita motsa jiki don adadin maimaitawa.
Lajin Don yi Juyawar Waje ta Kafada Madaidaici
- Motsi Mai Sarrafa: Kada ku yi gaggawar motsa jiki. Tabbatar cewa kowane juyi yana jinkiri kuma ana sarrafa shi. Guji motsin motsa jiki saboda suna iya raunana tsokoki na kafada da haɗin gwiwa.
- Kusurwar Dama: Lokacin yin wannan darasi, gwiwar gwiwar ya kamata ya kasance a kusurwar dama (digiri 90). Kuskure na gama gari shine barin kusurwar gwiwar hannu ya zama mai faɗi da yawa ko kunkuntar. Wannan zai iya rage tasirin motsa jiki kuma yana ƙara haɗarin rauni.
- Yi amfani da Nauyin Da Ya dace: Fara da nauyi mai sauƙi kuma a hankali ƙara yayin da ƙarfin ku ya inganta. Yin amfani da nauyin da ya yi nauyi zai iya haifar da sifar da ba ta dace ba da kuma yiwuwar rauni.
- Damuwa Madaidaici: Yi ƙoƙarin kiyaye daidaiton tashin hankali a cikin tsokoki
Juyawar Waje ta Kafada Madaidaici Tambayoyin Masu Nuna
Shi beginners za su iya Juyawar Waje ta Kafada Madaidaici?
Ee, tabbas masu farawa za su iya yin motsa jiki na Juyawa na waje na Kai tsaye. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan ana ba da shawarar samun mai horarwa ko gogaggen mutum mai kulawa ko jagoran motsa jiki don tabbatar da an yi shi daidai. Wannan motsa jiki yana da amfani don ƙarfafa tsokoki na rotator cuff, wanda ke da mahimmanci ga kwanciyar hankali na kafada da kuma hana raunin da ya faru.
Me ya sa ya wuce ga Juyawar Waje ta Kafada Madaidaici?
- Jujjuyawar Waje ta Kafada: A cikin wannan bambancin, kuna kwance fuska a kan benci ko ƙwallon kwanciyar hankali, yana barin nauyi ya ƙara ƙarfin motsa jiki.
- Juyawa na waje na waje: Ana yin wannan yana kwance a bayanka, wanda zai iya taimakawa wajen ware tsokoki na kafada gaba.
- Juyawa na waje na Tsaye: Wannan bambancin yana amfani da band ɗin juriya, yana ba ku damar daidaita matakin wahala gwargwadon ƙarfin ku.
- Jujjuyawar Faɗar bangon waje: Ana yin wannan sigar a tsaye da bango, wanda ke taimakawa kiyaye daidaitaccen matsayi da jeri a duk lokacin motsa jiki.
Me suna da abin da ya sanya ɗaukehawa ga Juyawar Waje ta Kafada Madaidaici?
- Face Pulls: Wannan motsa jiki kuma yana hari na baya deltoids da rhomboids, ƙungiyoyin tsoka iri ɗaya waɗanda ke da hannu a Juyin Juyawa na waje na Kai tsaye, don haka inganta lafiyar kafada da matsayi.
- Dumbbell Toucher Press: Wannan motsa jiki yana ƙarfafa deltoids da tsokoki na trapezius, wanda ke goyan bayan tsokoki na rotator cuff a lokacin Juyi na waje na Kai tsaye, don haka inganta ƙarfin kafada da aiki gaba ɗaya.
Karin kalmar raɓuwa ga Juyawar Waje ta Kafada Madaidaici
- Dumbbell Juyawa Juyin Juya Wuta
- Motsa Jiki na Baya
- Motsa Motsa Jiki na Waje
- Dumbbell Baya Ƙarfafawa
- Juyawar kafada tare da Dumbbell
- Matsayin Girgizar Kasa
- Dumbbell Motsa Jiki na Baya
- Horon Juyawan kafada na waje
- Juyawar kafada ta Madaidaiciya
- Ƙarfafa Baya tare da Juyawar Dumbbell