Abɔta Tsitrenu ƒe Gome Trɔtrɔ

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Geduenuya
• Esmane Lihased: Teres Major, Teres Minor

Sissejuhatus Abɔta Tsitrenu ƒe Gome Trɔtrɔ

Abɔta Tsitrenu ƒe Gome Trɔtrɔ nye kamedede nyui aɖe si doa ŋusẽ rotator cuff lãmekawo koŋ, si naa abɔta li ke eye wòte ŋu trɔna ɖe nɔnɔmewo ŋu nyuie wu. Kamedede sia sɔ nyuie na kamedefefewɔlawo, vevietɔ amesiwo kpɔa gome le kamedefefe siwo wotsɔ ƒua gbe alo ƒutsotsoewo tsɔtsɔ ƒu gbe me, kpakple ame ɖekaɖeka siwo le didim be yewoƒe nɔnɔme nanyo ɖe edzi alo ahaya tso abi siwo woxɔ le abɔta me. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu akpe ɖe ŋuwò nàxe mɔ ɖe abɔta ƒe abixɔxɔ nu, ana kamedefefewo nanyo ɖe edzi, eye wòana abɔta nanɔ lãmesẽ bliboa me.

Ülatuse sooritamine: Sisuline õpetus Abɔta Tsitrenu ƒe Gome Trɔtrɔ

• Blo wò abɔta ɖe dzogoe 90 dzi, nàna wò abɔta nate ɖe wò ŋutilã ŋu, eye wò abɔta nasɔ kple anyigba.
• Trɔ wò abɔta blewuu yi gota, nàkɔ dumbbells-awo ɖe axawo dzi esime nèle wò abɔtawo bɔbɔm eye nàte ɖe wò ŋutilã ŋu.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo be nàse wò abɔta ƒe lãmekawo ƒe tete.
• Vivivi la, ɖiɖi dumbbells la ɖe teƒe si wodze egɔme tsoe, eye nànɔ ʋuʋua dzi ɖum, eye nàgbugbɔ awɔ kamededea hena gbugbɔgawɔ agbɔsɔsɔme si nèdi.

Nõuanded sooritamiseks Abɔta Tsitrenu ƒe Gome Trɔtrɔ

• Ʋuʋu si Dzi Woɖu: Mègaƒu du ato kamededea me o. Kpɔ egbɔ be tɔtrɔ ɖesiaɖe le blewu eye nèɖu edzi. Ƒo asa na ʋuʋu si le ʋuʋum elabena ate ŋu ana wò abɔta ƒe lãmekawo kple ƒunukpeƒewo nate ɖe edzi.
• Dzogoe Nyuitɔ: Ne èle kamedede sia wɔm la, ele be wò abɔta nanɔ dzogoe dzɔdzɔe dzi (digri 90). Vodada si bɔ enye be woana abɔta ƒe dzogoea nakeke akpa alo wòabɔbɔ akpa. Esia ate ŋu aɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ eye wòana abixɔxɔ ƒe afɔkua nadzi ɖe edzi.
• Zã Kpekpeme Si Sɔ: Dze egɔme kple kpekpeme si le bɔbɔe eye nàdzii ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi. Kpekpeme si kpekpe akpa zazã ate ŋu ana ame ƒe nɔnɔme mesɔ o eye wòate ŋu axɔ abi.
• Teteɖeanyi Madzudzɔmadzudzɔe: Dze agbagba nàlé teteɖeanyi si nɔa anyi ɖaa le wò lãmekawo me ɖe asi

Abɔta Tsitrenu ƒe Gome Trɔtrɔ KKK

Kas algajad saavad teha Abɔta Tsitrenu ƒe Gome Trɔtrɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Upright Shoulder External Rotation ƒe kamededea godoo. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Wokafui hã be woana hehenala alo ame bibi aɖe nakpɔ kamededea dzi alo afia mɔe be wòakpɔ egbɔ be wole ewɔm nyuie. Kamedede sia ɖea vi na ŋusẽdodo rotator cuff lãmeka siwo le vevie ŋutɔ be abɔta nali ke eye woaxe mɔ ɖe abixɔxɔ nu.

Millised on tavalised variatsioonid Abɔta Tsitrenu ƒe Gome Trɔtrɔ?

• Abɔta ƒe Gome Trɔtrɔ: Le tɔtrɔ sia me la, èmlɔa mo ɖe anyi ɖe zikpui alo bɔl si wotsɔ li ke dzi, si wɔnɛ be nuheŋusẽ nana kamededea nasẽ ɖe edzi.
• Abɔta ƒe Gome Trɔtrɔ: Wowɔa esia mlɔ anyi ɖe wò akɔta, si ate ŋu akpe ɖe ŋuwò nàɖe abɔta ƒe lãmekawo ɖe vovo geɖe wu.
• Standing Band Shoulder External Rotation: Tɔtrɔ sia zãa tsitretsitsi ƒe ka, si wɔnɛ be nàte ŋu atrɔ asi le sesẽme ƒe sesẽme ŋu le wò ŋusẽ nu.
• Gli ƒe Abɔta ƒe Gome Trɔtrɔ: Wowɔa tɔtrɔ sia le tsitre ɖe gli ŋu, si kpena ɖe ame ŋu be wòanɔ te nyuie ahanɔ ɖoɖo nu le kamededea katã me.

Millised on head täiendavad harjutused Abɔta Tsitrenu ƒe Gome Trɔtrɔ?

• Mo Hehe: Kamedede sia tɔa ŋku megbe deltoids kple rhomboids, siwo nye lãmeka ƒe hatsotso mawo ke siwo kpɔa gome le Abɔta Tsitrenu ƒe Gome Trɔtrɔ me hã, si wɔnɛ be abɔta ƒe lãmesẽ kple nɔnɔme nyona ɖe edzi.
• Dumbbell Shoulder Press: Kamedede sia doa ŋusẽ deltoids kple trapezius lãmeka siwo doa alɔ rotator cuff lãmekawo le Upright Shoulder External Rotation me, si wɔnɛ be abɔta ƒe ŋusẽ kple dɔwɔwɔ bliboa nyona ɖe edzi.