Suspension Abɔta Gome Trɔtrɔ

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Guri mu meko aɖeɖekope.
• Esmane Lihased: Infraspinatus, Teres Minor
• Teisene Lihased: Deltoid Posterior, Teres Major, Trapezius Middle Fibers

Sissejuhatus Suspension Abɔta Gome Trɔtrɔ

Suspension Shoulder External Rotation nye kamedede si wɔa dɔ ŋutɔ si tɔa ŋku rotator cuff lãmekawo eye wòdoa ŋusẽ wo, si naa abɔta ƒe liƒo nyona ɖe edzi eye wòɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna. Kamedede sia ɖea vi na kamedefefewɔlawo, kamedede lɔ̃lawo, kple ame ɖekaɖeka siwo ƒoa wo ɖokui ɖe nuwɔna siwo bia be woaʋuʋu abɔta enuenu alo akɔ nu kpekpewo la koŋ. Ne ame ɖekaɖekawo tsɔ kamedede sia de woƒe ɖoɖowɔɖi me la, woate ŋu ana woƒe ŋutilã ƒe akpa si le etame ƒe ŋusẽ nanyo ɖe edzi, woado woƒe nɔnɔme nyuitɔ ɖe ŋgɔ, eye woana woƒe kamedefefe bliboa nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Suspension Abɔta Gome Trɔtrɔ

• Lé asiléƒeawo eye wò asibidɛwo nadze ŋgɔ dzi eye nàɖe afɔ ɖe megbe vaseɖe esime wò abɔwo nakeke ɖe ŋgɔwò eye kaawo nasẽ.
• Blo wò abɔta ɖe dzogoe si nye dzidzenu 90 dzi, nàna wò abɔwo nate ɖe wò axawo ŋu eye wò asibidɛwo nanɔ wò abɔta tẽ.
• Trɔ wò abɔta blewuu yi gota, nàdzo le wò ŋutilã gbɔ, esime nèle wò abɔtawo nanɔ teƒe ɖeka eye nàte ɖe wò axawo ŋu.
• Tsɔ vie ne wò abɔwo le tɔtrɔm bliboe, emegbe nàtrɔ ayi afisi nèdze egɔme tsoe vivivi, eye nàkpɔ egbɔ be yelé kamededeawo dzi ɖum hele tete ɖe wo dzi le kamededea katã me.

Nõuanded sooritamiseks Suspension Abɔta Gome Trɔtrɔ

• Ʋuʋu Siwo Dzi Wokpɔna: Ƒo asa na ʋuʋu sesĩe, si le ʋuʋum kabakaba. Nu vevitɔ si le kamedede sia mee nye abɔta ƒe tɔtrɔ blewu si dzi wokpɔna. Menye ɖeko esia kpena ɖe ame ŋu be woaɖo taɖodzinu na lãmekaawo nyuie ko o, ke eɖea abixɔxɔ ƒe afɔkua hã dzi kpɔtɔna.
• Lé Tsitretsitsi Me: Na wò nu vevitɔ nanɔ dɔ wɔm eye wò akɔta nanɔ dzɔdzɔe le kamededea katã me. Vodada si bɔ enye be woatsɔ akɔta aɖo akɔta alo ana akɔta nadze anyi, si ate ŋu ana akɔta nate ɖe edzi.
• Afisi Nàte Ŋu Aʋuʋu Le: Kpɔ egbɔ be yele yeƒe abɔta trɔm to woƒe ʋuʋu ƒe didime bliboa me. Vodada si bɔ enye be woatrɔ abɔta ƒe akpa aɖe ko, si wɔnɛ be kamededea ƒe dɔwɔwɔ dzi ɖena kpɔtɔna.

Suspension Abɔta Gome Trɔtrɔ KKK

Kas algajad saavad teha Suspension Abɔta Gome Trɔtrɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Suspension Shoulder External Rotation ƒe kamededea. Ke hã, ele vevie be nàdze egɔme kple tsitretsitsi si le bɔbɔe wu be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàxe mɔ ɖe abixɔxɔ nu. Viɖe le eŋu hã be kamedede ŋuti nunyala aɖe nafia mɔ wò le kamededea me zi ʋɛ gbãtɔawo be wòakpɔ egbɔ be yele ewɔm nyuie. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie ŋutɔ be nàɖo to wò ŋutilã eye màtue sesĩe akpa o.

Millised on tavalised variatsioonid Suspension Abɔta Gome Trɔtrɔ?

• Dumbbell Lying External Rotation nye tɔtrɔ bubu, afisi nèmlɔa wò axadzi eye nètsɔa dumbbell wɔa tɔtrɔa le.
• Cable External Rotation nye tɔtrɔ etɔ̃lia, afisi nèzãa kaƒomɔ̃ si woɖo ɖe kɔkɔƒe sue aɖe, eye nèhea ka la yia gota, eye nètrɔa wò abɔta.
• Seated External Rotation nye tɔtrɔ bubu, afisi nènɔa zikpui dzi kple dumbbell le asi me eye wò abɔta nɔa wò klo dzi, emegbe nètrɔa wò abɔta yia gota.
• Mlɔeba la, Klo ƒe Gome Trɔtrɔ nye tɔtrɔ si me nèdzea klo ɖe klo ɖeka dzi, eye wodoa afɔ evelia ɖe ŋgɔwò, eye nèwɔa tɔtrɔa kple dumbbell le asiwò.

Millised on head täiendavad harjutused Suspension Abɔta Gome Trɔtrɔ?

• Mo Hehe: Mohehe koŋ tɔa ŋku megbe deltoids kple rotator cuff lãmekawo, siwo le vevie na abɔta ƒe lãmesẽ kple dadasɔ me léle ɖe asi, si wɔnɛ be kpena ɖe gotagome tɔtrɔ ƒe ʋuʋu ŋu le Suspension Shoulder External Rotations me.
• Scapular Wall Slides: Kamedede sia kpena ɖe ame ŋu be scapular ƒe ʋuʋu kple liƒo nanyo ɖe edzi, si le vevie ŋutɔ na abɔta ƒe ƒunukpeƒe ƒe dɔwɔwɔ nyuie eye ate ŋu ana Suspension Shoulder External Rotations ƒe dɔwɔwɔ kple dedienɔnɔ nanyo ɖe edzi.