Kebul Rabin Gwiwar Juyawa Waje

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wada ta hurna.

Sakonni ga Kebul Rabin Gwiwar Juyawa Waje

Cable Half Kneeling External Juyawa shine motsa jiki mai tasiri wanda ke kaiwa hari da kuma ƙarfafa tsokoki na rotator cuff, inganta kwanciyar hankali na kafada da rage haɗarin raunin da ya faru. Yana da fa'ida musamman ga 'yan wasan da ke da hannu a wasannin da ke buƙatar maimaita motsin hannu, irin su wasan ƙwallon kwando ko wasan tennis, amma kuma yana iya zama da amfani ga duk wanda ke neman haɓaka ƙarfin jikinsu na sama da sassauci. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya taimakawa inganta yanayin ku, haɓaka wasan motsa jiki, da hana rashin jin daɗi na kafada ko rauni.

Yanayinta: tsammanin nuni a nuni Kebul Rabin Gwiwar Juyawa Waje

• Ku durƙusa a gwiwa ɗaya (gefe ɗaya da hannun da zai yi ɗagawa) kusan ƙafa biyu daga na'ura, tare da ɗayan ƙafarku a ƙasa a gaban ku.
• Ɗauki igiyar kebul ɗin tare da hannun hannun da ke gefe ɗaya da gwiwa na durƙusa, tabbatar da cewa gwiwar hannu ta lanƙwasa a kusurwar digiri 90 kuma a ɓoye cikin gefen ku.
• A hankali juya hannun hannunka zuwa waje, nesa da jikinka, ajiye gwiwar gwiwarka a tsaye kuma kusa da gefenka, har sai hannunka ya yi daidai da ƙasa.
• Dakata na ɗan lokaci, sannan sannu a hankali mayar da hannunka zuwa wurin farawa don kammala maimaita guda ɗaya. Ka tuna ka ci gaba da ƙwanƙwasa zuciyarka da bayanka madaidaiciya a duk lokacin aikin.

Lajin Don yi Kebul Rabin Gwiwar Juyawa Waje

• Riko Mai Kyau: Lokacin riƙe riƙon kebul ɗin, riƙonku ya kamata ya tsaya tsayin daka amma bai wuce kima ba. Ya kamata tafin hannunka ya kasance yana fuskantar ƙasa, kuma gwiwar gwiwar ya kamata ya kasance kusa da jikinka.
• Motsi Mai Sarrafa: Koyaushe kiyaye iko a duk lokacin motsa jiki. Ya kamata motsi ya kasance a hankali da gangan, yana jujjuya hannunka waje zuwa kewayo mai dadi yayin da kake ajiye gwiwar gwiwarka. Ka guji motsi ko motsi mai sauri, wanda zai haifar da rauni.
• Guji wuce gona da iri: Kuskure na gama gari shine a wuce hannun hannu yayin juyawa. Wannan zai iya raunana kafada kuma baya ƙara wani amfani ga motsa jiki. Kiyaye motsin ku a cikin kewayon jin daɗi, kuma ku guji turawa bayan kowane ciwo ko rashin jin daɗi

Kebul Rabin Gwiwar Juyawa Waje Tambayoyin Masu Nuna

Shi beginners za su iya Kebul Rabin Gwiwar Juyawa Waje?

Ee, tabbas masu farawa za su iya yin motsa jiki na Cable Half Kneeling External Rotation. Yana da babban motsa jiki don inganta kwanciyar hankali na kafada da ƙarfafa tsokoki na rotator cuff. Duk da haka, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan ana ba da shawarar samun mai koyarwa ko gogaggen mutum ya halarta don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Kebul Rabin Gwiwar Juyawa Waje?

• Resistance Band Rabin durƙusa na waje Juriya: Wannan bambancin yana amfani da band ɗin juriya, wanda zai iya zama mafi šaukuwa da daidaitacce dangane da matakin juriya.
• Tsayewar Kebul na waje: A cikin wannan bambancin, ana yin motsa jiki a tsaye, wanda zai iya shigar da ƙarin tsokoki don kwanciyar hankali kuma ya ba da kalubale na daban.
• Jujjuyawar Waje ta Kebul tare da karkatarwa: Wannan bambance-bambancen yana ƙara jujjuyawar juzu'i zuwa motsi, haɗa ainihin da ƙara juzu'i a cikin motsa jiki.
• Ƙwallon Rabin Ƙwallon Ƙasar Ƙwallon Ƙwallon Ƙasa na waje: Wannan bambancin ya haɗa da durƙusa a kan ƙwallon Swiss, wanda ke ƙara ma'auni na ma'auni da ainihin kwanciyar hankali ga motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Kebul Rabin Gwiwar Juyawa Waje?

• Fuskar Fuskar: Fuskar tana jan ragamar deltoids na baya, rhomboids, da tsokoki na rotator cuff, kama da Cable Half Kneeling External Juyawa, don haka haɓaka ma'aunin ƙarfin tsoka a kusa da haɗin gwiwa na kafada da haɓaka matsayi.
• A labaru na baya: a kaikaice yana tayar da kayan mawuyacin hali da tsokoki nasu, wanda kuma suke da hannu a kafada jujjuyawar. Wannan darasi yana cike da jujjuyawar kebul Rabin durƙusa na waje ta hanyar haɓaka motsin kafaɗa da kwanciyar hankali, da haɓaka gabaɗayan tsokar kafada.