Juyawar Tafarkin Waje na Dakatarwa

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: Infraspinatus, Teres Minor
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Posterior, Teres Major, Trapezius Middle Fibers

Sakonni ga Juyawar Tafarkin Waje na Dakatarwa

Jujjuyawar Jigilar Jiki na waje wani motsa jiki ne mai matukar tasiri wanda ke kaiwa hari da ƙarfafa tsokoki na rotator cuff, haɓaka kwanciyar hankali na kafaɗa da rage haɗarin rauni. Wannan motsa jiki yana da fa'ida musamman ga 'yan wasa, masu sha'awar motsa jiki, da daidaikun mutane waɗanda ke yin ayyukan da ke buƙatar motsin kafaɗa akai-akai ko ɗagawa mai nauyi. Ta hanyar haɗa wannan motsa jiki a cikin ayyukan yau da kullun, daidaikun mutane na iya inganta ƙarfin jikinsu na sama, inganta ingantaccen matsayi, da haɓaka aikinsu na motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Juyawar Tafarkin Waje na Dakatarwa

• Ɗauki hannayen hannu tare da tafukan ku suna fuskantar sama kuma ku koma baya har sai an mika hannayenku a gaban ku kuma madauri sun yi ƙwanƙwasa.
• Lanƙwasa gwiwar gwiwar ku zuwa kusurwa 90-digiri, kiyaye hannayenku kusa da ɓangarorin ku da wuyan hannu kai tsaye sama da gwiwar gwiwar ku.
• A hankali juya hannayen ku zuwa waje, nesa da jikin ku, yayin da kuke ajiye gwiwar gwiwar ku a tsaye kuma kusa da sassanku.
• Dakata na ɗan lokaci lokacin da hannunka ke jujjuyawa, sannan sannu a hankali komawa zuwa wurin farawa, tabbatar da kula da sarrafawa da tashin hankali a kan madauri a duk lokacin motsa jiki.

Lajin Don yi Juyawar Tafarkin Waje na Dakatarwa

• Motsa jiki masu sarrafawa: Guji motsin motsi, da sauri. Makullin wannan motsa jiki shine jinkirin, jujjuyawar kafadu. Wannan ba wai kawai yana taimakawa wajen ƙaddamar da tsokoki yadda ya kamata ba amma kuma yana rage haɗarin rauni.
• Tsaya Matsayi: Tsaya zuciyar ku da baya madaidaiciya a duk lokacin motsa jiki. Kuskure na yau da kullun shine tada baya ko barin gangar jikin ta yi kasa, wanda zai iya haifar da ciwon baya.
• Matsayin Motsi: Tabbatar cewa kuna jujjuya kafaɗunku ta hanyar cikakken kewayon motsinsu. Kuskuren gama gari shine kawai jujjuya kafadu kawai, wanda ke rage tasirin motsa jiki.

Juyawar Tafarkin Waje na Dakatarwa Tambayoyin Masu Nuna

Shi beginners za su iya Juyawar Tafarkin Waje na Dakatarwa?

Ee, masu farawa zasu iya yin motsa jiki na Juyawa na waje na Suspension. Koyaya, yana da mahimmanci a fara da juriya mai sauƙi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami ƙwararrun ƙwararrun motsa jiki suyi muku jagora ta hanyar motsa jiki a farkon ƴan lokutan don tabbatar da cewa kuna yin shi daidai. Kamar kowane motsa jiki, yana da mahimmanci don sauraron jikin ku kuma kada ku matsa da sauri da sauri.

Me ya sa ya wuce ga Juyawar Tafarkin Waje na Dakatarwa?

• Dumbbell Liing External Juyawa wani bambanci ne, inda kuka kwanta a gefen ku kuma kuyi jujjuya tare da dumbbell.
• Cable External Juyawa shine bambancin na uku, inda kake amfani da na'urar kebul da aka saita a ƙananan tsayi, kuma cire kebul ɗin waje, yana juya kafada.
• Jujjuyawar Wuta ta Wuta ta zama wani bambanci, inda zaku zauna akan benci tare da dumbbell a hannun ku kuma gwiwar gwiwar ku yana kan gwiwa, sannan ku juya kafada a waje.
• A }arshe, Jujjuyawar Waje ta Kneeling wani bambanci ne inda za ka durƙusa a gwiwa ɗaya, tare da dasa ɗayan ƙafar a gabanka, kuma ka yi jujjuyawar da dumbbell a hannunka.

Me suna da abin da ya sanya ɗaukehawa ga Juyawar Tafarkin Waje na Dakatarwa?

• Fuskar Fuskar: Fuskar tana jan da farko niyya deltoids na baya da kuma tsokoki na rotator cuff, waɗanda ke da mahimmanci don kiyaye lafiyar kafada da daidaito, don haka suna haɓaka motsin juyawa na waje a cikin Jujjuyawar Jikin Jiki na waje.
• Scapular Wall Slides: Wannan motsa jiki yana taimakawa wajen inganta motsi na scapular da kwanciyar hankali, wanda ke da mahimmanci don aikin haɗin gwiwa na kafada da ya dace kuma yana iya haɓaka tasiri da aminci na Juyin Jiki na waje.