Dumbbell dalen kɛnɛma kamankun jiginni

• Bahagian Badan: Bahagian Badan Latihan.
• Peralatan: Alat latihan.
• Otot Utama: Teres Minor

Pengenalan kepada Dumbbell dalen kɛnɛma kamankun jiginni

Dumbbell Lying External Shoulder Rotation ye fanga degecogo laɲinilen ye min bɛ nafa don fɔlɔ rotator cuff farikolow la, ka kamankun sabatili n’a sɛgɛsɛgɛli sabati. Nin farikoloɲɛnajɛ in nafa ka bon kosɛbɛ farikoloɲɛnajɛla minnu sen bɛ fili walima sanfɛ baara la, ani mɔgɔ kelen-kelen minnu bɛ kɛnɛya ka bɔ u kamankun joginw na. Ni o farikoloɲɛnajɛ in donna u ka farikoloɲɛnajɛ kɛcogo la, mɔgɔ kelen-kelen bɛɛ bɛ se k’u kamankun baara bɛɛ ɲɛ, ka joginw bali, ani ka dɔ fara u ka baara kɛcogo kan farikoloɲɛnajɛw ni don o don baaraw la.

Melakukan: Panduan Langkah demi Langkah Dumbbell dalen kɛnɛma kamankun jiginni

• Aw bɛ aw kɔkili to a ka kɛ degere 90 ye ani ka aw bolokɔni sanfɛla jɔlen to farikoloɲɛnajɛ bɛɛ kɔnɔ.
• Aw bɛ mansin kɔrɔta dɔɔni dɔɔni ni aw bɛ aw kamankun wuli, ka aw bolokɔni kɔrɔta sanfɛ fo a ka jɔ duguma.
• Aw bɛ nin cogo in minɛ sekɔndi kelen kɔnɔ, aw bɛ aw jija ka gɛlɛya to aw kamankun fasaw la.
• Aw bɛ dumɛri jigin dɔɔni dɔɔni ka segin a daminɛyɔrɔ la aw kɔnɔbara fan bɛɛ fɛ, ka aw jija ka aw yɛrɛ minɛ a lamagacogo bɛɛ la.

Tips untuk Melakukan Dumbbell dalen kɛnɛma kamankun jiginni

• **Lamaga dɔɔni dɔɔni ani min bɛ kɔrɔsi:** Dumbell dalen kɛnɛma kamankun jiginni tɛ teliya ye nka a bɛ kɔrɔsi. Aw bɛ aw bolokɔni wuli dɔɔni dɔɔni kamankun na, ka mansin kɔrɔta san fɛ fo aw bolokɔni ka jɔ duguma. Aw bɛ aw jɔ dɔɔnin lamaga sanfɛ, o kɔ aw bɛ mansin jigin ka segin a daminɛyɔrɔ la. O lamaga-lamagali min bɛ kɔrɔsi, o bɛna dɛmɛ ka farikolo laɲinitaw sen don a la ka ɲɛ.
• **Aw kana wuli ka tɛmɛ a dan kan:** Mɔgɔ caman bɛ fili min kɛ tuma caman na, o ye ka u bolokɔni wuli ka tɛmɛ. O bɛ se ka degun kunntan bila kamankun kolotugudaw la, wa a bɛ se ka kɛ sababu ye ka joginni bila mɔgɔ la. Aw bɛ aw jija ka aw kɔkili ka surun aw fari la farikoloɲɛnajɛ bɛɛ kɔnɔ ani aw kana aw bolokɔni wuli ka tɛmɛ a kan

Dumbbell dalen kɛnɛma kamankun jiginni Soalan Lazim

Adakah pemula boleh lakukan Dumbbell dalen kɛnɛma kamankun jiginni?

Ɔwɔ, daminɛbagaw bɛ se ka Dumbbell lying external shoulder rotation exercise kɛ. Nka, a nafa ka bon ka baara kɛ ni girinya nɔgɔmanw ye walasa ka daminɛ ani ka i sinsin cogoya ɲuman kan walasa i kana jogin. A ka ɲi fana ka mɔgɔ yɛrɛ degebaga walima farikoloɲɛnajɛla dɔ bila ka o lamagacogo jira fɔlɔ walasa k’a dɔn ko a bɛ kɛ ka ɲɛ. Aw bɛ taa kɛnɛyabaarakɛla dɔ fɛ tuma bɛɛ sani aw ka farikoloɲɛnajɛ kɛcogo kura si daminɛ.

Apakah variasi umum bagi Dumbbell dalen kɛnɛma kamankun jiginni?

• Dumbbell jɔlen kamankun kɔkanna jiginni: O fɛn caman ɲɔgɔnna in na, i bɛ farikoloɲɛnajɛ kɛ k’a sɔrɔ i jɔlen don, o bɛ se ka kɔnɔnafili ani ka dɔ fara a sabatili bɛɛ kan.
• Dumbbell External Shoulder Rotation with Resistance Band: Ni aw ye resistance band dɔ fara farikoloɲɛnajɛ kan, o bɛ se ka dɔ fara a fanga kan ani ka kamankun fasaw gɛlɛya cogo wɛrɛ la.
• Incline Bench Dumbbell External Shoulder Rotation: Ni aw ye kɛnɛma jiginni kɛ incline bench kan, o bɛ farikoloɲɛnajɛ kɛrɛ caman Changer, ka kamankun farikolo yɔrɔw laɲini.
• Dumbbell External Shoulder Rotation with Stability Ball: Ni aw ye farikoloɲɛnajɛ kɛ k’aw dalen to sabatili bolo kan, aw bɛ se ka aw farikolo yɔrɔ kolomaw ni aw farikolo duguma fasaw sen don a la, ka farikoloɲɛnajɛ kɛ farikolo bɛɛ lajɛlen farikoloɲɛnajɛ ye.

Apakah latihan yang baik sebagai pelengkap untuk Dumbbell dalen kɛnɛma kamankun jiginni?

• Dumbbell Lateral Raises (Dumbbell Lateral Raises): Kɛrɛfɛla wulicogo bɛ kɛrɛfɛ deltoid laɲini, o min bɛ baara kɛ ɲɔgɔn fɛ ni rotator cuff muscles ye kɛnɛma jiginni waati, o la ni o farikolo ninnu barika bonya ɲɔgɔn fɛ, o bɛ se ka kamankun baara bɛɛ ɲɛ ani ka joginw bali.
• Ɲɛda samali : Ɲɛda samali bɛ ɲɛsin fɔlɔ kɔfɛ deltoidw ni kɔ sanfɛla fasaw ma, olu ye farikolo dɛmɛnan jɔnjɔnw ye dumbbell dalen kɛnɛma kamankun jiginni waati, o la, ni o farikolow barika bonya bɛ se ka jiginni nafa bonya ani ka jɔcogo ɲɛ.