Juya Juriya na waje na waje

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

Sakonni ga Juya Juriya na waje na waje

Juyin Juya na waje na Resistance Band shine motsa jiki mai matukar tasiri wanda ke niyya ga tsokoki na rotator cuff, wanda ke haɓaka kwanciyar hankali da ƙarfin kafada. Wannan motsa jiki yana da amfani musamman ga 'yan wasa, musamman masu ninkaya da 'yan wasan ƙwallon kwando, ko kuma duk wanda ke son inganta ƙarfin jikinsu na sama da hana raunin kafada. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya taimakawa inganta yanayin ku, haɓaka motsi, da ba da gudummawa ga tsarin dacewa mai kyau.

Yanayinta: tsammanin nuni a nuni Juya Juriya na waje na waje

• Tsayar da gwiwar gwiwar ku kusa da jikin ku, a hankali juya hannayenku zuwa gefe, yayin da kuke ajiye hannayen ku na sama.
• Miƙa bandeji kamar yadda za ku iya, ko har sai hannayenku sun yi daidai da ƙasa.
• Riƙe wannan matsayi na ƴan daƙiƙa, jin tashin hankali a cikin kafadu da babba baya.
• A hankali mayar da hannunka zuwa wurin farawa, kiyaye ikon bandeji a kowane lokaci. Maimaita wannan tsari don adadin da ake so na maimaitawa.

Lajin Don yi Juya Juriya na waje na waje

• Daidaita gwiwar gwiwar hannu: Tsaya gwiwar gwiwar ku kusa da jikin ku kuma lanƙwasa a kusurwa 90-digiri. Wannan yana da mahimmanci don tasiri na motsa jiki kuma don kauce wa damuwa mara amfani a kafada. Kuskure na yau da kullun shine ƙyale gwiwar hannu ya nisanta daga jiki, wanda zai iya haifar da sifa mara kyau da yuwuwar rauni.
• Rikicin Band: Zaɓi ƙungiyar juriya da ta dace don matakin dacewarku. Idan band ɗin ya matse sosai, ƙila ba za ku iya yin motsa jiki daidai ba, kuma idan ya yi sako-sako, ba za ku sami cikakkiyar fa'idar motsa jiki ba.
• Motsi Mai Sarrafa: Yi aikin a hankali da sarrafawa. Kauce wa jarabar yin amfani da kuzari ko gaggawar motsi. Wannan ba kawai yana ƙara tasiri na motsa jiki ba amma har ma yana ragewa

Juya Juriya na waje na waje Tambayoyin Masu Nuna

Shi beginners za su iya Juya Juriya na waje na waje?

Ee, tabbas masu farawa za su iya yin motsa jiki na Juriya na waje na Resistance Band. Yana da babban motsa jiki don ƙarfafa tsokoki na kafada, musamman rotator cuff. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya mai haske kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Ana kuma ba da shawarar neman jagora daga ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki idan ba ku da tabbas game da ingantacciyar dabara.

Me ya sa ya wuce ga Juya Juriya na waje na waje?

• Ƙofa Anchor Resistance Band Juyawa na waje: Don wannan sigar, zaku ɗaure band ɗin juriya a cikin kofa kuma ku tsaya a gefe, sannan ku ja band ɗin waje, kiyaye gwiwar gwiwar ku a kusurwar dama.
• Zaune Resistance Band Juyawa na waje: A cikin wannan bambancin, kuna zaune a kan kujera ko benci, ku ɗaure band ɗin ƙarƙashin ƙafarku, kuma kuyi jujjuyawar waje yayin da kuke ajiye gwiwar gwiwar ku a gwiwa.
• Juya Juriya na Waje na Kwance Kwance: Wannan ya haɗa da kwanciya a gefenku tare da band ɗin ƙarƙashin ƙasa, riƙe band ɗin da hannun sama da yin jujjuyawar waje.
• Juyin Juriya na Hannu ɗaya na waje: Wannan sigar ta ƙunshi tsayawa da ƙarshen band ɗin a ƙarƙashin ƙafarka da ɗayan ƙarshen a hannunka, sannan yin jujjuyawar waje da hannu ɗaya lokaci ɗaya.

Me suna da abin da ya sanya ɗaukehawa ga Juya Juriya na waje na waje?

• Zauren Layi: Wannan motsa jiki yana da amfani yayin da yake kai hari ga rhomboids da tsokoki na trapezius a cikin babba baya, wanda ke goyan bayan kafada a lokacin motsi na juyawa na waje, don haka inganta matsayi da rage hadarin rauni.
• Push-ups: Push-ups suna haɓaka Juyin Juyawa na waje na Resistance Band yayin da suke ƙarfafa pectoral da tricep tsokoki, waɗanda tsokoki ne masu adawa da waɗanda aka yi amfani da su a jujjuyawar waje, suna haɓaka daidaitaccen ƙarfi da ƙarfi na sama.