Ƙwaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Waje

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Subscapularis

Sakonni ga Ƙwaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Waje

Ƙwaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) da aka yi don ƙarfafa tsokoki na rotator cuff, inganta kwanciyar hankali na kafada da kuma rage haɗarin rauni. Yana da kyakkyawan motsa jiki ga 'yan wasa, musamman waɗanda ke da hannu a wasanni masu buƙatar maimaita motsin hannu kamar wasan ƙwallon kwando ko iyo, da kuma mutanen da ke murmurewa daga raunin kafada. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka aikin kafada gabaɗaya, haɓaka mafi kyawun matsayi, da haɓaka aiki a cikin ayyukan da suka haɗa da ƙarfin babba.

Yanayinta: tsammanin nuni a nuni Ƙwaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Waje

• Tsaya gwiwar gwiwar ku kusa da ɓangarorin ku kuma lanƙwasa a kusurwar digiri 90, tare da hannayen ku a layi ɗaya zuwa ƙasa.
• A hankali juya hannuwanku waje, ja da bandeji yayin da kuke ajiye gwiwar gwiwar ku a ɓangarorinku.
• Riƙe wannan matsayi na ƴan daƙiƙa, jin tashin hankali a cikin tsokoki na kafada.
• A hankali mayar da hannunka zuwa wurin farawa kuma maimaita motsa jiki don adadin maimaitawar da kake so.

Lajin Don yi Ƙwaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Waje

• Riko da Ya dace: Riƙe band ɗin juriya da hannaye biyu, tabbatar da rikon ku ya yi ƙarfi amma ba matsewa ba. Ya kamata hannuwanku su kasance a matsayi a matakin ƙirjin ku, kuma gwiwar gwiwar ku ya kamata su kasance kusa da jikin ku. Kuskure na yau da kullun shine ƙyale gwiwar hannu suyi nisa daga jiki, wanda zai iya rage tasirin motsa jiki kuma yana ƙara haɗarin rauni.
• Motsi mai sarrafawa: Ya kamata motsi ya kasance a hankali da sarrafawa, yana mai da hankali kan juyawa na kafada. Kauce wa motsi da sauri wanda zai iya haifar da rauni. Ka tuna da ci gaba da yin numfashi a duk lokacin motsa jiki, fitar da numfashi yayin da kake juya kafadu zuwa waje da shakar yayin da kake komawa wurin farawa.

Ƙwaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Waje Tambayoyin Masu Nuna

Shi beginners za su iya Ƙwaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Waje?

Ee, tabbas masu farawa za su iya yin motsa jiki na Juyawa na Waje na Band Upright Right. Yana da ɗan ƙaramin motsa jiki mai sauƙi kuma mai aminci don yin, musamman idan an yi shi da ƙungiyar juriya tare da tashin hankali. Kamar kowane motsa jiki, yana da mahimmanci ga masu farawa su fara sannu a hankali kuma su mai da hankali kan kiyaye tsari mai kyau. Idan an ji wani rashin jin daɗi ko ciwo, ya kamata a dakatar da aikin nan da nan. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Ƙwaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Waje?

• Wurin zama Band madaidaiciya kafada na waje: Don wannan bambancin, za ku yi motsa jiki yayin da kuke zaune, wanda zai iya taimakawa wajen ware tsokoki na kafada yadda ya kamata.
• Rotin-aske-Single-tawali'u kafaɗa waje: Wannan bambance-bambancen ya ƙunshi yin motsa jiki tare da ɗaya hannu a lokaci guda, yana ba ku damar mayar da hankali kan kowane kafada.
• Ƙwaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙarƙashin Ƙarshen Juyawa don haɗa ainihin kuma ƙara ƙarin ƙalubale ga motsa jiki.
• Juyawa tsaye na waje a matsayin mai ƙarancin acco: ta hanyar haɗe ban da zuwa kusurwa mai ɗorewa, wanda zai iya yin amfani da sassa daban-daban na kafada

Me suna da abin da ya sanya ɗaukehawa ga Ƙwaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Waje?

• "Fuskar Fuskar" wani motsa jiki ne wanda ke cike da jujjuyawar waje na Band madaidaiciya kafada, yayin da yake mai da hankali kan deltoids na baya da tsokar baya na sama, yana ba da daidaiton motsa jiki na kafada lokacin da aka haɗa shi da jujjuyawar waje wanda da farko ke kai hari ga tsokoki na rotator cuff.
• "Hanya Latsa" na iya zama mai amfani ga rukunin tsoka na waje saboda yana aiki da ƙungiyar ƙamus ɗin, waɗanda ba a ƙuntatawa ga ƙungiyar kafada ba.