Dumbbell kwance jujjuyawar kafaɗa ta waje

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: ƙayan zuba

Sakonni ga Dumbbell kwance jujjuyawar kafaɗa ta waje

Dumbbell Liing External Juyawa Juyin Jiki shine motsa jiki da aka yi niyya wanda ke ƙarfafa tsokoki na rotator cuff, haɓaka kwanciyar hankali na kafada da rage haɗarin rauni. Yana da manufa ga 'yan wasa, musamman waɗanda ke da hannu a wasanni masu buƙatar kafadu masu ƙarfi da lafiya, kamar wasan ƙwallon kwando ko iyo. Mutane da yawa suna so su yi wannan motsa jiki don inganta aikin kafada gaba ɗaya, ƙara ƙarfin jiki na sama, da kuma kula da daidaito da daidaiton jiki.

Yanayinta: tsammanin nuni a nuni Dumbbell kwance jujjuyawar kafaɗa ta waje

• Ci gaba da matse gwiwar gwiwar ku a gefen ku kuma hannun gaban ku ya yi daidai da ƙasa.
• A hankali juya kafadarka don ɗaga dumbbell sama har sai hannunka ya kasance daidai da ƙasa.
• Dakata na ɗan lokaci a saman motsi, sannan a hankali rage dumbbell baya zuwa wurin farawa.
• Maimaita aikin don adadin maimaitawar da kuke so, sannan ku canza zuwa wancan gefen ku kuma aiwatar da matakai iri ɗaya.

Lajin Don yi Dumbbell kwance jujjuyawar kafaɗa ta waje

• Sarrafa motsin ku: A hankali juya kafadar ku don ɗaga dumbbell har sai ya kasance a saman jikin ku, sannan a hankali ku sauke shi baya. Wannan ya kamata ya zama motsi mai sarrafawa, mai santsi, ba mai sauri ba ko mai kauri. Ka guji yin amfani da hanzari don ɗaga dumbbell, saboda wannan na iya haifar da ciwon kafada.
• Kiyaye Hannun Hannunku Kusa: Kuskure na yau da kullun shine ƙyale gwiwar gwiwar yin nisa daga jiki yayin motsa jiki. Maimakon haka, kiyaye gwiwar gwiwar ku kusa da gefen ku a duk lokacin motsi. Wannan yana taimakawa wajen ware tsokoki na kafada da kuma hana rauni.
• Yi amfani da Nauyin Da Ya dace: Kada ku yi amfani da dumbbell mai nauyi. Zai fi kyau a yi amfani da wuta

Dumbbell kwance jujjuyawar kafaɗa ta waje Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell kwance jujjuyawar kafaɗa ta waje?

Ee, masu farawa za su iya yin motsa jiki na Juyawar kafada na waje na Dumbbell, amma yana da mahimmanci a fara da nauyi mai sauƙi don guje wa rauni. Wannan motsa jiki yana hari akan tsokoki na rotator cuff, waɗanda galibi ana yin watsi da su a cikin motsa jiki na yau da kullun. Yana da mahimmanci a yi wannan motsa jiki daidai don guje wa raunin kafada. Idan kun kasance sababbi ga horarwar ƙarfi, yana iya zama fa'ida a sami mai horo na sirri ko ƙwararrun motsa jiki ya nuna muku sigar da ta dace.

Me ya sa ya wuce ga Dumbbell kwance jujjuyawar kafaɗa ta waje?

• Jujjuyawar kafada ta waje: A cikin wannan bambancin, kuna yin motsa jiki yayin da kuke zaune tsaye akan benci, wanda zai iya taimakawa wajen ware tsokoki na kafada da hana yaudara tare da sauran ƙungiyoyin tsoka.
• Jujjuyawar kafada ta waje: Ana yin wannan bambance-bambancen a tsaye, wanda zai iya taimakawa haɗa ainihin ku da haɓaka daidaiton ku da matsayi.
• Jujjuyawar kafaɗa ta waje ta Ƙaƙwalwa: Ana yin wannan bambancin akan benci mai karkata, wanda ke canza kusurwar motsa jiki kuma yana kaiwa tsokoki ta wata hanya daban.
• Juya Juyawa na waje na Resistance Band: Maimakon yin amfani da dumbbells, wannan bambancin yana amfani da ƙungiyar juriya, wanda zai iya samar da wani nau'i na juriya kuma yana iya ƙara ƙalubalen motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell kwance jujjuyawar kafaɗa ta waje?

• Dumbbell Lateral Tadawa: Wannan motsa jiki yana hari akan deltoids na gefe, waɗanda ke da mahimmanci don sace kafada da kwanciyar hankali. Ta hanyar ƙarfafa waɗannan tsokoki, yana haɓaka jujjuyawar kafaɗa ta waje ta Dumbbell ta hanyar haɓaka ikon kafada don yin motsin juyawa.
• Fuskar Fuskar: Wannan motsa jiki yana hari akan deltoids na baya da kuma tsokoki na rotator cuff, waɗanda ke da hannu kai tsaye cikin jujjuyawar kafaɗa ta waje. Wannan ya sa ya zama cikakke ga Dumbbell kwance na jujjuya kafada na waje, yayin da yake ƙarfafa waɗannan tsokoki kuma yana haɓaka tasiri na motsa jiki na juyawa.