Abɔta - Medial Trɔtrɔ

• Kehaos: Kote
• Varustus: Awoɖewo ɖe eye diname la.

Sissejuhatus Abɔta - Medial Trɔtrɔ

Abɔta - Medial Rotation kamedede nye kamedede si woɖo taɖodzinu na si doa ŋusẽ rotator cuff lãmekawo, si doa abɔta ƒe liƒo ɖe ŋgɔ eye wòdoa ŋusẽ ŋutilã ƒe akpa si le etame bliboa. Enyo ŋutɔ na kamedefefewɔlawo, kamedede lɔ̃lawo, kple ame ɖekaɖeka siwo le kamedede wɔm le abɔta ƒe abixɔxɔ megbe. Kamedede sia wɔwɔ ate ŋu ana ƒunukpeƒewo nate ŋu azɔ nyuie wu, axe mɔ ɖe abɔta ƒe vevesese kple abi xɔxɔ nu, eye wòana ame ƒe dɔwɔwɔ nanyo ɖe edzi le kamedefefewo kple dɔwɔna siwo hiã be abɔta nasẽ eye wòate ŋu atrɔ ɖe nɔnɔmewo ŋu la me.

Ülatuse sooritamine: Sisuline õpetus Abɔta - Medial Trɔtrɔ

• Lé dumbbell sue aɖe ɖe asi, nàkpɔ egbɔ be wò asiléƒea sesẽ gake mègasẽ akpa o.
• Trɔ wò abɔta blewuu, nàtsɔ dumbbell la ava wò ŋutilã gbɔ, eye nàna wò abɔta nate ɖe wò axadzi le ʋuʋua katã me.
• Tsɔ vie ne wò abɔta le tsitre ɖe wò ŋutilã ŋu, emegbe nàtrɔ ayi afisi nèdze egɔme tsoe vivivi.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ xexlẽme si nèdi, emegbe nàtrɔ abɔwo be nàkpɔ egbɔ be akpa evea siaa wɔ dɔ sɔsɔe.

Nõuanded sooritamiseks Abɔta - Medial Trɔtrɔ

• Ʋuʋu si Dzi Wokpɔna: Ne èle wò abɔta trɔm ɖe titina la, kpɔ egbɔ be ʋuʋua le blewu eye nèɖu edzi. Ƒo asa na ʋuʋu kabakaba, si le ʋuʋum si ate ŋu ana nàxɔ abi.
• Afisi Nàte Ŋu Aʋuʋu Le: Mègazi wò abɔta dzi be wòatrɔ wòagbɔ eƒe dzɔdzɔme ʋuʋu ŋu o. Ne wokekee ɖe enu wògbɔ eme la, ate ŋu ana ame naxɔ abi. Ke boŋ ɖoe be yeakeke ye ɖokui ɖe enu wòaɖe dzi ɖi.
• Kpekpeme Si Sɔ Zazã: Ne èle kpekpeme alo tsitretsiɖeŋu ƒe ka zãm la, dze egɔme kple kpekpeme si le bɔbɔe alo tsitretsitsi sue aɖe eye nàdzii ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi. Kpekpeme siwo kpekpe akpa zazã tso gɔmedzedzea me ate ŋu ana ame ƒe nɔnɔme nanyo alo axɔ abi.
• Na Wò Abɔ Nate Ðe Wò Ŋutilã Ŋu: Vodada si bɔ enye be nàna abɔa nadzo le ŋutilãa gbɔ le eƒe tɔtrɔɣi. Esia ate ŋu ana abɔta ƒe ƒunukpeƒe nate ɖe ame dzi madzemadzee. Ke boŋ na wò abɔta nate ɖe wò axadzi ŋu

Abɔta - Medial Trɔtrɔ KKK

Kas algajad saavad teha Abɔta - Medial Trɔtrɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Abɔta - Medial Rotation ƒe kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme suewo alo kpekpeme aɖeke kura o be nàƒo asa na abixɔxɔ. Ele be woakpɔ egbɔ hã be kamededea ƒe nɔnɔme kple aɖaŋu nyuitɔ nawɔ dɔ nyuie wu eye woaxe mɔ ɖe nusiwo ate ŋu agblẽ nu le ame ŋu nu. Ate ŋu aɖe vi na gɔmedzelawo be woawɔ kamedede sia le hehenala alo kamededeŋutinunyala ƒe mɔfiafia te.

Millised on tavalised variatsioonid Abɔta - Medial Trɔtrɔ?

• Dumbbell Lying Medial Rotation nye tɔtrɔ bubu si me mlɔa wò axadzi eye nàzã dumbbell atsɔ awɔ tɔtrɔa.
• Resistance Band Medial Rotation naa tsitretsitsi ƒe seƒe bubu eye woate ŋu awɔe le aƒeme alo le kamedefefewɔƒe.
• Standing Medial Rotation with a Barbell nye tɔtrɔ si zãa barbell ɖe dumbbell alo tsitretsitsi ƒe ka teƒe.
• Wowɔa Prone Medial Rotation ne womlɔ anyi ŋkume eye wole abɔta trɔm yi eme, si ate ŋu akpe ɖe ame ŋu be woaɖo taɖodzinu na abɔta ƒe lãmeka ƒe akpa vovovowo.

Millised on head täiendavad harjutused Abɔta - Medial Trɔtrɔ?

• "Seated Shoulder Press" nye kamedede bubu si kpena ɖe Shoulder - Medial Rotation ŋu, elabena ewɔa dɔ le abɔta ƒe lãmeka bliboa dzi, si me rotator cuff hã le, si wɔa akpa vevi aɖe le medial rotation me.
• "Lateral Raises" hã kpena ɖe Shoulder - Medial Rotation ŋu to ŋusẽdodo lateral deltoids me, to esia me la, wonaa dadasɔ le abɔta ƒe lãmekawo me eye wòkpɔa egbɔ be medial rotation movement si wɔa dɔ nyuie wu eye wòle dedie wu.