Dumbbell mlɔ gota abɔta tɔtrɔ

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

Sissejuhatus Dumbbell mlɔ gota abɔta tɔtrɔ

Dumbbell Lying External Shoulder Rotation nye ŋusẽdodo hehexɔxɔ ƒe kamedede si woɖo taɖodzinu na si ɖea vi na rotator cuff lãmekawo koŋ, si wɔnɛ be abɔta li ke eye wòte ŋu trɔna ɖe nɔnɔmewo ŋu nyuie wu. Kamedede sia ɖea vi ŋutɔ na kamedefefewɔla siwo kpɔa gome le ƒuƒu 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 kamedede ƒe ɖoɖoa me la, woate ŋu ana woƒe abɔta ƒe dɔwɔwɔ bliboa nanyo ɖe edzi, axe mɔ ɖe abixɔxɔ nu, eye woana woƒe ŋutete nanyo ɖe edzi le kamedefefewo kple gbesiagbedɔwo me.

Ülatuse sooritamine: Sisuline õpetus Dumbbell mlɔ gota abɔta tɔtrɔ

• Na wò abɔta nanɔ dzogoe 90 dzi eye wò abɔta nanɔ teƒe ɖeka le kamededea katã me.
• Kɔ dumbbell la blewuu to wò abɔta tɔtrɔ me, nàtsɔ wò abɔta ayi dzi vaseɖe esime wòatsi tre ɖe anyigba.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ɖeka, eye nàkpɔ egbɔ be yeƒe abɔta ƒe lãmekawo ƒe tete nanɔ anyi.
• Ðe dumbbell la ɖe anyi blewuu trɔ yi afisi wòdze egɔme tsoe le wò ƒodoa katã dzi, eye nàkpɔ egbɔ be yelé ŋusẽ ɖe edzi le ʋuʋua katã me.

Nõuanded sooritamiseks Dumbbell mlɔ gota abɔta tɔtrɔ

• **Slow and Controlled Movement:** Dumbell si mlɔ gota abɔta ƒe tɔtrɔ menye duƒuƒu ŋue wòku ɖo o ke boŋ dziɖuɖu ŋue wòku ɖo. Trɔ wò alɔnu blewuu le abɔta, nàkɔ dumbbell la ɖe dzi vaseɖe esime wò ŋgɔgbea natsi tre ɖe anyigba. Tsɔe tɔ vie le ʋuʋua tame, emegbe nàɖiɖi dumbbell la ɖe anyi wòatrɔ ayi afisi nèdze egɔme tsoe. Ʋuʋu sia si dzi wokpɔna akpe ɖe lãmeka siwo ŋu woɖo taɖodzinu ɖo ŋu be woawɔ dɔ nyuie wu.
• **Ƒo asa na Trɔtrɔ fũu akpa:** Vodada si ame geɖe wɔna zi geɖee nye be wotrɔa woƒe alɔnu wògbɔa eme. Esia ate ŋu ana abɔta ƒe ƒunukpeƒe nate ɖe ame dzi madzemadzee eye ate ŋu ana wòaxɔ abi. Kpɔ egbɔ be yetsɔ yeƒe abɔta te ɖe yeƒe ŋutilã ŋu le kamededea katã me eye mègatrɔ wò alɔnu wòagbɔ a

Dumbbell mlɔ gota abɔta tɔtrɔ KKK

Kas algajad saavad teha Dumbbell mlɔ gota abɔta tɔtrɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell mlɔ anyi gota abɔta tɔtrɔ kamededea. Gake ele vevie be nàzã kpekpeme bɔbɔewo atsɔ adze egɔme ahalé fɔ ɖe nɔnɔme nyuitɔ ŋu be nàƒo asa na abixɔxɔ. Wokafui hã be woana ame ŋutɔ ƒe hehenala alo kamedede ŋuti nunyala aɖe nawɔ ʋuʋua ƒe wɔwɔfia gbã be wòakpɔ egbɔ be wole ewɔm nyuie. Kpɔ lãmesẽdɔwɔla aɖe gbɔ ɣesiaɣi hafi nàdze kamedede yeye ɖesiaɖe gɔme.

Millised on tavalised variatsioonid Dumbbell mlɔ gota abɔta tɔtrɔ?

• Standing Dumbbell External Shoulder Rotation: Le tɔtrɔ sia me la, èwɔa kamededea esime nèle tsitrenu, si ate ŋu aƒo nu tso nu vevitɔa ŋu eye wòana liƒo bliboa nadzi ɖe edzi.
• Dumbbell External Shoulder Rotation with Resistance Band: Tsitretsitsi ƒe ka tsɔtsɔ kpe ɖe kamededea ŋu ate ŋu ana ŋusẽa nadzi ɖe edzi eye wòate ŋu ado go abɔta ƒe lãmekawo le mɔ bubu nu.
• Incline Bench Dumbbell External Shoulder Rotation: Ne èwɔ gotagome tɔtrɔ le incline bench dzi la, etrɔa kamededea ƒe dzogoe, eye wòɖoa taɖodzinu na abɔta ƒe lãmekawo ƒe akpa vovovowo.
• Dumbbell External Shoulder Rotation with Stability Ball: Ne èwɔ kamededea esime nèmlɔ bɔl si naa li ke dzi la, àte ŋu awɔ wò lãmeka siwo le eme kple esiwo le ete la ŋudɔ, si ana kamededea nazu kamedede si me ŋutilã bliboa katã le.

Millised on head täiendavad harjutused Dumbbell mlɔ gota abɔta tɔtrɔ?

• Dumbbell Lateral Raises: Axadzi kɔkɔa tɔa ŋku axadzi deltoid, si wɔa dɔ aduadu kple rotator cuff lãmekawo le gotagome tɔtrɔ me, eyata ŋusẽdodo lãmeka siawo ɖekae ate ŋu ana abɔta ƒe dɔwɔwɔ bliboa nanyo ɖe edzi eye wòaxe mɔ ɖe abi xɔxɔ nu.
• Mo Hehe: Mohehe koŋ tɔa ŋku megbe deltoids kple akɔta ƒe lãmeka siwo le etame, siwo nye lãmeka vevi siwo kpena ɖe ame ŋu le dumbbell mlɔ anyi le abɔta ƒe gota gome tɔtrɔɣi, eyata, ŋusẽdodo lãmeka siawo ate ŋu ana tɔtrɔa nawɔ dɔ nyuie wu eye wòana ame ƒe nɔnɔme nanyo ɖe edzi.