Band tsitrenu gota abɔta tɔtrɔ

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: BanThe tebease yɛ nusɔ.
• Esmane Lihased: Deltoid Posterior, Teres Minor

Sissejuhatus Band tsitrenu gota abɔta tɔtrɔ

Band Standing External Shoulder Rotation nye kamedede si woɖo taɖodzinu na si doa ŋusẽ rotator cuff lãmekawo koŋ, si naa abɔta ƒe liƒo nyona ɖe edzi eye wòɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna. Enye kamedede nyui aɖe na kamedefefewɔlawo, vevietɔ amesiwo kpɔa gome le kamedede alo ta dzi ƒe dɔwɔnawo me, kpakple ame ɖekaɖeka siwo le hayahayam tso abɔta ƒe abixɔxɔ me. Ne ame ɖekaɖekawo tsɔ kamedede sia de woƒe ɖoɖowɔɖi me la, woate ŋu ana woƒe abɔta ƒe dɔwɔwɔ bliboa nanyo ɖe edzi, woalé ƒunukpeƒewo ƒe lãmesẽ me ɖe asi, eye woate ŋu ana woƒe kamedefefewɔwɔ nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Band tsitrenu gota abɔta tɔtrɔ

• Ðo wò afɔwo ɖe wo nɔewo gbɔ vaseɖe abɔta be woada asɔ eye nàkpɔ egbɔ be wò akɔta mele akpa aɖeke dzi o.
• Dze egɔme kple wò asiwo le wò dɔgbo ŋgɔ, nàtsɔ wò asibidɛwo adze ŋgɔ wo nɔewo, eye nàbla ka la.
• Trɔ wò abɔta blewuu yi gota, le adzɔge tso wò ŋutilã gbɔ, eye nàna wò abɔta nanɔ teƒe ɖeka le wò axawo dzi.
• Lé nɔnɔmea me ɖe asi sɛkɛnd ʋɛ aɖewo, emegbe nàtrɔ ayi teƒe si nèdze egɔme tsoe vivivi, eye nàkpɔ egbɔ be yelé tsitretsitsi ɖe haƒoha la ŋu me ɖe asi le ʋuʋua katã me.

Nõuanded sooritamiseks Band tsitrenu gota abɔta tɔtrɔ

• Band Ðoɖo Nyuie: Ele be woabla band la ɖe abɔta ƒe kɔkɔme. Ne èlé ka la, ele be wò abɔta nanɔ dzogoe 90 dzi, eye wò abɔta nasɔ kple anyigba. Vodada si bɔ enye be woatsɔ kaƒomɔ̃a aɖo kɔkɔƒe akpa alo wòabɔbɔ akpa, si ate ŋu ana wòanɔ nɔnɔme si mesɔ o me eye wòate ŋu ana ame naxɔ abi.
• Ʋuʋu si Dzi Woɖu: Ne èle kamededea wɔm la, kpɔ egbɔ be yetrɔ yeƒe abɔta yi gota blewuu eye nèɖu edzi, eye nàtrɔ ayi afisi nèdze egɔme tsoe blewuu. Ƒo asa na tetekpɔ si nye be nàzã ʋuʋu kabakaba, si ate ŋu ana wò abɔta nate ɖe dziwò.
• Keep Elbow Close: Na wò abɔta nate ɖe wò ŋutilã ŋu le...

Band tsitrenu gota abɔta tɔtrɔ KKK

Kas algajad saavad teha Band tsitrenu gota abɔta tɔtrɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Band Standing External Shoulder Rotation ƒe kamededea godoo. Enye kamedede gã aɖe na abɔta ƒe ʋuʋu kple liƒo nyuie wu, kpakple ŋusẽdodo rotator cuff lãmekawo. Gake ele vevie be nàdze egɔme kple tsitretsitsi ƒe haƒoha si me kɔ eye nàlé fɔ ɖe kamededea wɔwɔ kple nɔnɔme nyuitɔ ŋu be nàƒo asa na abixɔxɔ. Ne èse veve alo vevesese aɖe la, anyo be nàdzudzɔ kamededea eye nàbia kamedede ŋuti nunyala alo kamededeŋutinunyala.

Millised on tavalised variatsioonid Band tsitrenu gota abɔta tɔtrɔ?

• Band Standing External Shoulder Rotation with Arm Abducted: Le tɔtrɔ sia me la, èdoa wò abɔ ɖe axadzi le dzogoe si nye dzidzenu 90 dzi esime nèle tɔtrɔa wɔm, si tɔa ŋku abɔta ƒe lãmekawo le mɔ bubu nu.
• Band Standing External Shoulder Rotation with High Anchor: Le afisia la, wotsɔa seke ɖoa band la ɖe teƒe si kɔkɔ wu, zi geɖe la, ewua ta ƒe kɔkɔme, si trɔa dzogoe si dzi wotsia tre ɖo eye wòwɔa dɔ tso abɔta ƒe lãmekawo ŋu tso mɔ bubu dzi.
• Band Standing External Shoulder Rotation with Low Anchor: Wodea sekea ɖe teƒe si le anyime, zi geɖe la, ƒoa xlã klo ƒe kɔkɔme, si gatrɔa tsitretsiɖeŋu ƒe dzogoe eye wòɖoa ta abɔta ƒe akpa vovovowo.
• Single Arm Band Standing External Shoulder Rotation: Tɔtrɔ sia bia be woatsɔ alɔ ɖeka awɔ kamededea le ɣeyiɣi ɖeka me, si ate ŋu akpe ɖe ŋuwò nàkpɔ ŋusẽ ƒe masɔmasɔ ɖesiaɖe si anɔ akpa eveawo dome gbɔ

Millised on head täiendavad harjutused Band tsitrenu gota abɔta tɔtrɔ?

• Push-ups: Push-ups wɔa dɔ ɖe akɔta ƒe lãmekawo kple triceps, siwo nye lãmeka evelia siwo kpɔa gome le abɔta ƒe gota gome tɔtrɔ me, si wɔnɛ be abɔta ƒe ŋusẽ kple liƒo bliboa nyona ɖe edzi.
• Band Pull Aparts: Kamedede sia ku ɖe rhomboids kple trapezius lãmeka siwo le akɔta ƒe akpa si le etame ŋu, si doa nɔnɔme nyuitɔ kple abɔta ƒe ɖoɖowɔwɔ ɖe ŋgɔ, si ɖea vi na Band standing external shoulder rotation kple nɔnɔme nyuitɔ wɔwɔ.