Abɔta si Wobɔbɔ nɔ anyi ƒe Ememe Trɔtrɔ

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Asi noa: "Ntepi."
• Esmane Lihased: Teres Major, Teres Minor
• Teisene Lihased: Deltoid Anterior, Latissimus Dorsi, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sissejuhatus Abɔta si Wobɔbɔ nɔ anyi ƒe Ememe Trɔtrɔ

Abɔta si Wobɔbɔ nɔ Ememe Trɔtrɔ nye kamedede si woɖo taɖodzinu na si doa ŋusẽ rotator cuff lãmekawo koŋ, si naa abɔta ƒe liƒo kple ʋuʋu nyona ɖe edzi. Kamedede sia sɔ nyuie na kamedefefewɔlawo, vevietɔ amesiwo kpɔa gome le kamedefefe siwo hiã be woaʋuʋu abɔta sesĩe me, kple ame ɖekaɖeka siwo le hayahayam tso abi siwo woxɔ le abɔta me. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu ana wò abɔta ƒe dɔwɔwɔ bliboa nanyo ɖe edzi, aɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ, eye wòana kamedefefewo kple gbesiagbedɔwo nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Abɔta si Wobɔbɔ nɔ anyi ƒe Ememe Trɔtrɔ

• Blo wò abɔta le dzogoe si nye dzidzenu 90 dzi eye nàtsɔe ade wò axadzi, eye wò abɔta nasɔ kple anyigba.
• Lé dumbbell alo tsitretsitsi ƒe ka si me kɔ la ɖe alɔ si dzi nèyina dɔ wɔm le la ƒe asi me.
• Esi wò abɔta nanɔ wò axadzi la, trɔ wò abɔta blewuu yi ememe ɖo ta wò ŋutilã gbɔ vaseɖe afisi wòate ŋu ayi bɔbɔe.
• Trɔ wò alɔnu blewuu yi afisi nèdze egɔme tsoe eye nàgbugbɔ awɔe hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, emegbe nàtrɔ ɖe alɔ kemɛa ŋu.

Nõuanded sooritamiseks Abɔta si Wobɔbɔ nɔ anyi ƒe Ememe Trɔtrɔ

• Abɔ ƒe Nɔnɔme Nyui: Dze egɔme kple wò abɔta le dzogoe si nye dzidzenu 90 dzi eye wòate ɖe wò axadzi ŋu. Ele be wò abɔta nasɔ kple anyigba. Esiae nye nɔnɔme nyuitɔ si dzi nàto akpɔ egbɔ be yele lãmeka siwo sɔ zãm eye mèle nuteɖeamedzi si mesɔ o dem wò ƒunukpeƒewo o.
• Ʋuʋu Siwo Dzi Wokpɔna: Ƒo asa na ʋuʋu kabakaba alo ʋuʋu sesĩe. Nu vevitɔ si le kamedede sia mee nye ʋuʋu blewuu kple esi dzi woate ŋu aɖu. Duƒuƒu to tɔtrɔa me ate ŋu ahe nɔnɔme si mesɔ o vɛ eye wòate ŋu axɔ abi.
• Mègakekee wòagbɔ eme o: Vodada si bɔ enye agbagbadzedze be woazi abɔa dzi wòatrɔ ayi ŋgɔ wu alesi wòate ŋui le dziɖeɖi me. Esia ate ŋu ana ame naxɔ abi le abɔta. Ðo to wò ŋutilã eye nàtrɔ wò alɔnu alesi wòate ŋu ayi bɔbɔe ko.
• Zã Tsitretsitsi Si Sɔ: Ne èle ezãm

Abɔta si Wobɔbɔ nɔ anyi ƒe Ememe Trɔtrɔ KKK

Kas algajad saavad teha Abɔta si Wobɔbɔ nɔ anyi ƒe Ememe Trɔtrɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Seated Shoulder Internal Rotation ƒe kamededea. Kamedede sia le bɔbɔe vie eye mehiã be woatsɔ kpekpeme kpekpewo o. Ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe eye nàlé fɔ ɖe nɔnɔme nyui me léle ɖe asi ŋu. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele be gɔmedzelawo nawɔe blewu eye woadzi eƒe sesẽme ɖe edzi vivivi ne woƒe ŋusẽ kple asitɔtrɔ le nɔnɔmewo ŋu le nyonyom ɖe edzi. Bia kamedede ŋuti nunyala aɖe ɣesiaɣi ne mèka ɖe alesi nàwɔ kamedede nyuie dzi o.

Millised on tavalised variatsioonid Abɔta si Wobɔbɔ nɔ anyi ƒe Ememe Trɔtrɔ?

• Tɔtrɔ bubue nye Lying Down Shoulder Internal Rotation, afisi wowɔa kamededea le esime nèmlɔ wò axadzi le anyigba gbadza dzi.
• Tsitretsitsi ƒe Abɔta ƒe Ememe Trɔtrɔ bia be woazã tsitretsiɖeŋu ƒe ka si wotsɔ bla ɖe akɔta ƒe kɔkɔme, si ana tsitretsitsi si woate ŋu atrɔ asi le le kamededea me.
• Dumbbell Shoulder Internal Rotation nye tɔtrɔ bubu si me wozãa dumbbell ɖe kaƒomɔ̃ teƒe, si naa tsitretsitsi ƒomevi bubu.
• Mlɔeba la, Incline Bench Shoulder Internal Rotation afisi wowɔa kamededea le le incline bench dzi, trɔa dzogoea eye woɖoa taɖodzinu na abɔta ƒe akpa vovovowo.

Millised on head täiendavad harjutused Abɔta si Wobɔbɔ nɔ anyi ƒe Ememe Trɔtrɔ?

• Axadzi Kɔkɔe: Esiawo léa ŋku ɖe axadzi deltoids ŋu, si naa abɔta ƒe lãmekawo ƒe tsitsi si da sɔ, si kpena ɖe ememe tɔtrɔ ƒe ʋuʋu ŋu to ŋusẽdodo lãmeka siwo naa abɔta ƒe ƒunukpeƒea li ke le tɔtrɔɣi me.
• Mo Hehe: Mohehe wɔa dɔ ɖe megbeƒu ƒe akpa siwo le megbe kple akɔta ƒe lãmeka siwo le etame dzi, siwo kpena ɖe Abɔta si Wobɔbɔ nɔ ƒe Ememe Trɔtrɔ ŋu to egbɔkpɔkpɔ be abɔta ƒe alidziblanua tsi nyuie eye wòxea mɔ na dadasɔmakpɔmakpɔ si ate ŋu ahe abi vɛ.