Jujjuyawar Waje ta Dumbbell

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Teres Major, Teres Minor
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Posterior

Sakonni ga Jujjuyawar Waje ta Dumbbell

Dumbbell External Juyawa shine motsa jiki mai ƙarfi da farko wanda ke niyya ga tsokoki na rotator cuff, waɗanda ke da mahimmanci don kwanciyar hankali na kafada da hana rauni. Yana da kyakkyawan motsa jiki ga 'yan wasa, musamman waɗanda ke da hannu wajen yin jifa ko motsa jiki, kamar 'yan wasan ƙwallon kwando ko wasan tennis, da kuma mutanen da ke murmurewa daga raunin kafaɗa. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya inganta motsin kafada, haɓaka wasan motsa jiki, da kuma taimakawa wajen kiyaye lafiya, daidaita ƙarfin babba.

Yanayinta: tsammanin nuni a nuni Jujjuyawar Waje ta Dumbbell

• Lanƙwasa gwiwar gwiwar ku a kusurwa 90-digiri kuma ajiye shi kusa da jikin ku, tare da hannun hannun ku daidai da ƙasa kuma tafin hannunku yana fuskantar ciki.
• A hankali juya hannunka zuwa waje, nesa da jikinka, ɗaga dumbbell gwargwadon iyawa yayin da kake ajiye gwiwar gwiwar hannu da na sama a tsaye.
• Riƙe wannan matsayi na ƴan daƙiƙa don haɗa tsokoki na kafada.
• Sannu a hankali rage dumbbell baya zuwa wurin farawa, yana tabbatar da kula da iko a duk lokacin motsi. Maimaita aikin don adadin maimaitawa da ake so kafin canzawa zuwa ɗayan hannu.

Lajin Don yi Jujjuyawar Waje ta Dumbbell

• Matsayin Hannun Hannu na Dama: Tsaya gwiwar gwiwar ku kusa da jikin ku kuma lanƙwasa a kusurwa 90-digiri. Ya kamata a daidaita gwiwar gwiwar hannu tare da kafada, ba sama ko ƙasa ba. Kuskure na yau da kullun shine barin gwiwar hannu ya nisanta daga jiki, wanda zai iya haifar da rauni ko rauni.
• Motsi mai sarrafawa: Ya kamata motsi ya kasance a hankali da sarrafawa, duka lokacin ɗagawa da rage dumbbell. Ka guje wa motsin motsa jiki ko gaggawa, wanda ba kawai yana rage tasirin aikin ba amma yana kara haɗarin rauni.
• Nauyin Da Ya dace: Fara da nauyi mai sauƙi kuma a hankali ƙara yayin da ƙarfin ku ya inganta. Yin amfani da nauyin da ya yi nauyi zai iya sa ku yin sulhu akan tsari kuma yana iya kaiwa

Jujjuyawar Waje ta Dumbbell Tambayoyin Masu Nuna

Shi beginners za su iya Jujjuyawar Waje ta Dumbbell?

Ee, masu farawa zasu iya yin aikin Juyawa na Waje na Dumbbell. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Wannan motsa jiki yana da amfani don ƙarfafa tsokoki na rotator cuff. Kamar yadda yake tare da kowane sabon motsa jiki, ana ba da shawarar samun mai koyarwa ko ƙwararrun motsa jiki ya nuna muku daidai tsari da fasaha don guje wa duk wani rauni mai yuwuwa.

Me ya sa ya wuce ga Jujjuyawar Waje ta Dumbbell?

• Jujjuyawar Waje ta Hannu Daya-Arm Dumbbell: A cikin wannan sigar, kuna yin motsa jiki da hannu ɗaya a lokaci guda, yana ba ku damar mai da hankali kan kowace kafaɗa ɗaiɗaiku kuma kuna iya ganowa da gyara duk wani rashin daidaituwa.
• Juya Juyawa na waje na Bench Dumbbell: Wannan bambancin ya haɗa da kwanciya fuska a kan benci mai karkata, wanda ke canza kusurwar motsa jiki kuma zai iya kaiwa sassa daban-daban na tsokoki na kafada.
• Tsaye Dumbbell External Juyawa: Ana yin wannan sigar a tsaye, wanda zai iya haɗa manyan tsokoki da kuma samar da ƙarin motsa jiki.
• Juyawa na waje na Dumbbell tare da gwiwar hannu akan Knee: A cikin wannan bambancin, kuna kwantar da gwiwar gwiwar gwiwar ku yayin yin aikin motsa jiki, wanda zai iya taimakawa wajen daidaita hannu da ba da izinin motsi mai sarrafawa.

Me suna da abin da ya sanya ɗaukehawa ga Jujjuyawar Waje ta Dumbbell?

• Face Pull wani motsa jiki ne wanda ya dace da Dumbbell External Rotation saboda yana mayar da hankali ga deltoids na baya da kuma tsokoki na rotator cuff, wanda shine ƙungiyoyin tsoka da aka yi niyya a cikin juyawa na waje, don haka yana taimakawa wajen inganta motsi na kafada da kuma hana raunin da ya faru.
• Aƙarshe, da sauran maɗauya juyawa na waje kamar yadda yake aiki da Deltoids da tsokoki na baya, inganta kafada tsoka da bayar da gudummawa ga kafada kafada.