Abɔta - Transverse Abduction - Nyagbɔgblɔwo

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

Sissejuhatus Abɔta - Transverse Abduction - Nyagbɔgblɔwo

Abɔta - Transverse Abduction - Articulations kamedede nye kamedede si ɖea vi na abɔta ƒe lãmekawo ƒe ŋusẽdodo kple woƒe asitɔtrɔ le nɔnɔmewo ŋu nyuie wu, vevietɔ deltoids kple rotator cuff. Enye kamedede nyui aɖe na kamedefefewɔlawo, ame ɖekaɖeka siwo le hayahayam tso abɔta ƒe abixɔxɔ me, alo amesiame si le didim be yeana yeƒe tame ƒe ŋusẽ kple ʋuʋu nanyo ɖe edzi. Kamedede sia wɔwɔ ate ŋu akpe ɖe ame ŋu wòanɔ te nyuie wu, ana ame ƒe dɔwɔwɔ nanyo ɖe edzi le kamedefefewo kple gbesiagbedɔwo me, eye wòaɖe abɔta ƒe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.

Ülatuse sooritamine: Sisuline õpetus Abɔta - Transverse Abduction - Nyagbɔgblɔwo

• Lé kpekpeme sue aɖe ɖe asi me, alo mètsɔ kpekpeme aɖeke kura o, eye nàdo wò abɔ ɖe wò axadzi, eye nàna wòanɔ dzɔdzɔe eye wòasɔ kple anyigba.
• Kɔ wò abɔ blewuu do goe ɖe axadzi, nàlé abɔta ɖe te vie eye nàna abɔa nasɔ kple anyigba vaseɖe esime wòaɖo abɔta ƒe kɔkɔme.
• Lé nɔnɔmea me ɖe asi sɛkɛnd ʋɛ aɖewo, eye nàse wò abɔta ƒe lãmekawo ƒe tete.
• Ðe wò alɔnu blewuu trɔ yi anyime va ɖo afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yelé ye dzi le ʋuʋua katã me. Gbugbɔ wɔ kamededea hena gbugbɔgawɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Abɔta - Transverse Abduction - Nyagbɔgblɔwo

• Ʋuʋu si Dzi Woɖu: Ƒo asa na vodada si bɔ si nye be nàzã ŋusẽ atsɔ aʋuʋu wò abɔwo ayi gota. Ke boŋ, lé fɔ ɖe ʋuʋu blewuu, si dzi nàɖu ŋu. Esia akpe ɖe lãmekaawo ŋu be woawɔ dɔ nyuie wu eye wòaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.
• Kpekpeme si Sɔ: Mègazã kpekpeme siwo kpekpe akpa na wò o. Esia nye vodada si bɔ si ate ŋu ana ame ƒe nɔnɔme nanyo o eye wòate ŋu axɔ abi. Dze egɔme kple kpekpeme si le bɔbɔe eye nàdzi ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Kpɔ egbɔ be yewɔ kamededea to ʋuʋu blibo me. Esia fia be nàɖiɖi wò abɔwo ɖe anyi vaseɖe anyime ke eye nàkɔ wo ɖe dzi vaseɖe esime woasɔ kple anyigba. Ƒo asa na vodada si nye akpa aɖe ƒe reps, .

Abɔta - Transverse Abduction - Nyagbɔgblɔwo KKK

Kas algajad saavad teha Abɔta - Transverse Abduction - Nyagbɔgblɔwo?

Ẽ, gɔmedzelawo ate ŋu awɔ Abɔta - Transverse Abduction - Articulations ƒe kamededea. Gake ele be woadze egɔme kple kpekpeme siwo le bɔbɔe wu alo kpekpeme aɖeke kura gɔ̃ hã o, eye woƒe susu nanɔ nɔnɔme kple ʋuʋu nyuitɔ ŋu. Ele vevie hã be nàxɔ dzo nyuie hafi adze kamedede ɖesiaɖe gɔme be nàxe mɔ ɖe abixɔxɔ nu. Ne wose veve alo vevesese aɖe le kamededea me la, ele be woadzudzɔe enumake. Enyo ɣesiaɣi be gɔmedzelawo naxɔ mɔfiame tso kamedede ŋuti nunyala aɖe gbɔ be woakpɔ egbɔ be yewole kamedede wɔm nyuie eye wole dedie.

Millised on tavalised variatsioonid Abɔta - Transverse Abduction - Nyagbɔgblɔwo?

• Vovototo bubu ate ŋu anye Lateral Raise with Dumbbells, afisi amea léa dumbbell ɖe asi ɖesiaɖe me eye wòkɔa eƒe abɔwo ɖe dzi yia axawo dzi, eye wòɖoa taɖodzinu na lãmekawo ƒe hatsotso ɖeka ma ke le mɔ si to vovo vie nu.
• Prone Transverse Abduction nye tɔtrɔ bubu, afisi amea mlɔa zikpui dzi ŋkume kple ŋkume eye wòkɔa woƒe abɔwo ɖe dzi yia axawo dzi.
• Resistance Band Transverse Abduction nye mɔnu bubu si woate ŋu azã ɖe eteƒe, afisi wozãa resistance band ɖe kpekpeme alo mɔ̃wo teƒe tsɔ doa gbe ɖa le lãmekawo ŋu.
• Mlɔeba la, Seated Transverse Abduction hã li, si bia be woawɔ ʋuʋua esime wobɔbɔ nɔ anyi, si ate ŋu akpe ɖe ame ŋu be woaɖe abɔta ƒe lãmekawo ɖe vovo eye wòaɖe lãmeka ƒe hatsotso bubuwo ƒe gomekpɔkpɔ le eme dzi akpɔtɔ.

Millised on head täiendavad harjutused Abɔta - Transverse Abduction - Nyagbɔgblɔwo?

• Fli Siwo Le Tsitrenu: Fli Siwo Le Tsitrenu la tɔa ŋku trapezius kple deltoid lãmeka siwo le etame, siwo kpena ɖe ame ŋu le mɔ si le tsia dzi la nu. Ne èdo ŋusẽ lãmeka siawo la, àte ŋu ana wò abɔta ƒe ʋuʋu ƒe dɔwɔwɔ nyuie kple ŋusẽ nanyo ɖe edzi.
• Megbe Deltoid Flys: Kamedede sia tɔa ŋku megbe deltoids koŋ, siwo le vevie ŋutɔ na transverse abduction. Ŋusẽdodo lãmeka siawo ate ŋu ana abɔta ƒe ƒunukpeƒea nali ke eye wòana abɔta ƒe ʋuʋu ƒe dɔwɔwɔ bliboa nanyo ɖe edzi.