Abɔta Yi anyime Rotator Keke

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

Sissejuhatus Abɔta Yi anyime Rotator Keke

Arm Down Rotator Stretch nye kamedede si ɖea vi si wowɔ be wòana abɔta nate ŋu aʋuʋu eye wòate ŋu atrɔ ɖe nɔnɔmewo ŋu nyuie wu, si wɔe be wòsɔ nyuie na kamedefefewɔlawo, ɔfisdɔwɔlawo, alo amesiame si ƒe abɔta le sesẽm. Esi wòɖo taɖodzinu na rotator cuff lãmekawo ta la, ekpena ɖe ame ŋu wòxea mɔ ɖe abixɔxɔ nu, eɖea abɔta kple akɔta ƒe vevesese dzi kpɔtɔna, eye wònaa ame ƒe nɔnɔme nyona ɖe edzi. Ne èle mɔnu bɔbɔe aɖe si wɔa dɔ nyuie dim be yeatsɔ adzi wò abɔta ƒe ʋuʋu ɖe edzi eye wòaɖe teteɖeanyi dzi akpɔtɔ la, ele be keke sia nanye wò kamedede edziedzi ƒe akpa aɖe.

Ülatuse sooritamine: Sisuline õpetus Abɔta Yi anyime Rotator Keke

• Do wò ɖusibɔ ɖe ŋgɔ tẽ le ŋgɔwò le abɔta ƒe kɔkɔme, emegbe nàbɔbɔ wò abɔta le dzogoe si nye dzidzenu 90 dzi eye wò asibidɛ nadze anyi.
• Trɔ wò abɔ blewuu yi anyime, eye nàna wò abɔta nabɔbɔ ɖe dzogoe ɖeka dzi, vaseɖe esime wò abɔta natsi tre alo afisi wòate ŋu ayi bɔbɔe.
• Lé kekea ɖe asi abe sɛkɛnd 15-30 ene, eye nàse le ɖokuiwò me be yeƒe abɔta kple abɔta le hehem blewu.
• Gbugbɔ wɔ dɔa kple wò miasi, eye nàɖɔli wò alɔ eveawo zi geɖe.

Nõuanded sooritamiseks Abɔta Yi anyime Rotator Keke

• Ðoƒe Nyui: Tsi tre ɖe tsitrenu eye wò afɔwo dome didi abe abɔta ene. Do abɔ ɖeka ɖe ŋgɔ tẽ, emegbe nàbɔbɔe ɖe abɔta eye nàdo asi ɖe anyi ayi abɔta si tsi tre ɖe eŋu la gbɔ. Zã wò asi evelia nàtsɔ atutu abɔ si keke la ƒe abɔta blewuu ɖo ta abɔta si tsi tre ɖe eŋu. Kpɔ egbɔ be mèle akɔta ƒom alo le eƒe akɔta ƒom o.
• Blewu Kple Madzudzɔmadzudzɔe: Ƒo asa na duƒuƒu le kekeɖenudɔa me. Tu wò abɔta blewuu ɖo ta wò abɔta si tsi tre ɖe eŋu vaseɖe esime nàse le ɖokuiwò me be yeƒe abɔta keke. Lé kekea ɖe asi abe sɛkɛnd 15-30 ene, emegbe nàtrɔ axawo. Vodada siwo bɔ siwo wòle be woaƒo asa na:
• Kakaɖedzi fũu akpa: Ƒo asa na wò ŋutilã tutu wòagbɔ eƒe seɖoƒe ŋu. Ne èle veve sem la, gbugbɔ vie. Ele be kekea nase le eɖokui me nyuie eye

Abɔta Yi anyime Rotator Keke KKK

Kas algajad saavad teha Abɔta Yi anyime Rotator Keke?

Ẽ, gɔmedzelawo ate ŋu awɔ Arm Down Rotator Stretch kamededea. Enye kekeɖenudɔ si le bɔbɔe vie si ame siwo ƒe kamedede le vovovo ate ŋu awɔ. Ke hã, ele vevie ɣesiaɣi be nàkpɔ egbɔ be nɔnɔme kple aɖaŋu si sɔ nyuie be nàƒo asa na abixɔxɔ. Ne ènye ame yeye le kamedede me la, ate ŋu aɖe vi hã be hehenala alo sidzedze nafia mɔ wò le ʋuʋuawo me le gɔmedzedzea me.

Millised on tavalised variatsioonid Abɔta Yi anyime Rotator Keke?

• The Seated Arm Down Rotator Stretch: Wowɔa esia ne wobɔbɔ nɔ zikpui dzi, wodoa alɔ ɖeka ɖe ŋgɔ yia axadzi eye emegbe woɖiɖinɛ ɖe anyi blewuu, eye wotrɔa abɔta le esia wɔwɔ me.
• The Arm Down Rotator Stretch with Resistance Band: Le tɔtrɔ sia me la, wozãa tsitretsitsi ƒe ka. Wotsɔa asi ɖeka léa kaƒomɔ̃a, eye emegbe wokekea asi ɖe enu heɖina ɖe anyi esime wole abɔta trɔm.
• Abɔ si Gli Kpena Ðe Eŋu si Wotsɔ Trɔna Ðe Anyi: Esia bia be nàtsi tre ɖe gli ŋu, akeke abɔa ɖe gota eye nàtsɔ asibidɛa aɖo gli ŋu, emegbe nàɖiɖi abɔa ɖe anyi blewuu ahatrɔ abɔta.
• The Lying Down Arm Rotator Stretch: Wowɔa esia ne mlɔ anyi ɖe wò akɔta. Wodoa alɔ ɖeka ɖe enu tẽe yia axadzi eye emegbe

Millised on head täiendavad harjutused Abɔta Yi anyime Rotator Keke?

• Abɔta ƒe Trɔtrɔ le Gome: Kamedede sia doa ŋusẽ rotator cuff lãmekawo, siwo nye lãmeka mawo ke siwo woɖo taɖodzinu na le Arm Down Rotator Stretch me. Rotator cuff lãmeka sesẽwo ate ŋu akpe ɖe ame ŋu be kekea ƒe dɔwɔwɔ nadzi ɖe edzi.
• Akɔta ƒe Keke: Kamedede sia kekea akɔta ƒe lãmeka siwo do ƒome kple abɔta. Ne èdzi lãmeka siawo ƒe asitɔtrɔ ɖe nɔnɔmewo ŋu ɖe edzi la, àte ŋu adzi Arm Down Rotator Stretch ƒe viɖewo ɖe edzi, elabena elɔ abɔta ƒe ƒunukpeƒea ƒe ʋuʋu hã ɖe eme.