Dumbbell kwance jujjuyawar kafaɗa ta waje

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Teres Minor

Sakonni ga Dumbbell kwance jujjuyawar kafaɗa ta waje

Dumbbell Liing External Juyawa Juyin Juya Halin motsa jiki ne wanda aka yi niyya na horar da ƙarfi wanda ke da fa'ida sosai ga tsokoki na rotator cuff, haɓaka kwanciyar hankali da sassaucin kafaɗa. Wannan motsa jiki yana da amfani musamman ga ƴan wasan da ke da hannu a ayyukan jifa ko sama, da kuma mutanen da ke murmurewa daga raunin kafaɗa. Ta hanyar haɗa wannan motsa jiki a cikin tsarin motsa jiki, mutane za su iya inganta aikin kafada gaba ɗaya, hana raunin da ya faru, da haɓaka aikin su a wasanni da ayyukan yau da kullum.

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

• Tsaya gwiwar gwiwar hannu a kusurwar digiri 90 kuma hannun na sama ya tsaya a duk lokacin aikin.
• A hankali ɗaga dumbbell ta jujjuya kafadar ku, motsa hannun ku zuwa sama har sai ya kasance daidai da ƙasa.
• Riƙe wannan matsayi na daƙiƙa guda, tabbatar da kiyaye tashin hankali a cikin tsokoki na kafada.
• Sannu a hankali rage dumbbell baya zuwa wurin farawa a fadin cikin ku, tabbatar da kula da kulawa a cikin motsi.

Lajin Don yi Dumbbell kwance jujjuyawar kafaɗa ta waje

• **Slow and Sarrafa Motsi:** Dumbbell na kwance jujjuya kafaɗa ta waje ba game da saurin gudu bane amma sarrafawa. A hankali juya hannunka a kafada, ɗaga dumbbell sama har sai hannunka ya kasance daidai da ƙasa. Dakata a saman motsi, sannan ku rage dumbbell baya zuwa wurin farawa. Wannan motsi mai sarrafawa zai taimaka wajen shigar da tsokoki da aka yi niyya yadda ya kamata.
• **A guji juye juye:** Kuskuren da mutane da yawa ke yi shine jujjuya hannu. Wannan na iya sanya damuwa maras buƙata akan haɗin gwiwa na kafada kuma yana iya haifar da rauni. Tabbatar cewa kun kiyaye gwiwar gwiwar ku kusa da jikin ku a duk lokacin motsa jiki kuma kada ku jujjuya hannun ku sama da wata

Dumbbell kwance jujjuyawar kafaɗa ta waje Tambayoyin Masu Nuna

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

Ee, masu farawa zasu iya yin aikin jujjuya kafada na waje na Dumbbell. Duk da haka, yana da mahimmanci a yi amfani da ma'aunin nauyi don farawa da mayar da hankali kan tsari mai kyau don kauce wa rauni. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko ƙwararrun motsa jiki su fara nuna motsin don tabbatar da an yi shi daidai. Koyaushe tuntuɓar ƙwararrun kiwon lafiya kafin fara kowane sabon tsarin motsa jiki.

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

• Tsaye Dumbbell Jujjuyawar kafada ta waje: A cikin wannan bambance-bambance, kuna yin motsa jiki yayin da kuke tsaye, wanda zai iya haɗa ainihin kuma yana ƙara kwanciyar hankali gabaɗaya.
• Dumbbell External Juyawa Juyawa tare da Resistance Band: Ƙara ƙungiyar juriya zuwa motsa jiki na iya ƙara ƙarfi da ƙalubalanci tsokoki na kafada ta wata hanya dabam.
• Juya Juyawa na waje na Bench Dumbbell na waje: Yin jujjuyawar waje a kan benci mai karkata yana canza kusurwar motsa jiki, yana niyya sassa daban-daban na tsokoki na kafada.
• Dumbbell External Juyawa Juyawa Tare da Ƙwallon Ƙarfafawa: Ta hanyar yin motsa jiki yayin da kake kwance akan ƙwallon kwanciyar hankali, za ka iya shiga zuciyarka da ƙananan tsokoki na jiki, juya motsa jiki zuwa cikakken motsa jiki.

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

• Dumbbell a kaikaice ya tashi: A lateral ya dage kan hari da mawuyacin deltoid, wanda ke aiki tare da hadin gwiwar murƙushe tare, don karfafa wadannan tsokoki tare na iya inganta aikin kafada gaba daya da hana raunin da ya kamata.
• Fuskar Fuskar: Fuskar da ke jawowa da farko manufa deltoids na baya da tsokoki na baya, waɗanda sune maɓalli masu tallafawa tsokoki yayin jujjuyawar kafaɗa ta waje, don haka ƙarfafa waɗannan tsokoki na iya haɓaka tasirin jujjuyawar da haɓaka matsayi.