Kebul Tsaye Kafada Juyawa Na Waje

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

Sakonni ga Kebul Tsaye Kafada Juyawa Na Waje

Kebul Tsaye Kafada Juyi na waje wani motsa jiki ne mai ƙarfi wanda da farko ke kaiwa tsokar rotator cuff, haɓaka kwanciyar hankali da sassaucin kafaɗa. Yana da kyau ga 'yan wasa, masu zuwa motsa jiki, ko duk wanda ke yawan yin ayyukan jiki wanda ya ƙunshi babban jiki. Wannan aikin yana da mahimmanci don inganta aikin kafada gaba ɗaya, hana raunin da ya faru, da kuma kula da daidaitattun jiki da karfi na sama.

Yanayinta: tsammanin nuni a nuni Kebul Tsaye Kafada Juyawa Na Waje

• Yi nisa daga injin har sai hannunka ya cika cikakke, riƙe gwiwar gwiwarka a kusurwar digiri 90 kuma ajiye shi kusa da jikinka.
• Juya kafadar ku a hankali, cire hannun kebul daga na'urar har sai hannun gabanku ya kasance daidai da jikin ku.
• Riƙe matsayin na daƙiƙa guda, jin ƙanƙancewa a cikin tsokoki na kafada.
• A hankali mayar da hannunka zuwa wurin farawa kuma maimaita motsa jiki don adadin da ake so na maimaitawa kafin canzawa zuwa ɗayan hannun.

Lajin Don yi Kebul Tsaye Kafada Juyawa Na Waje

• Matsayin Hannu: Ya kamata a lanƙwasa gwiwar gwiwar hannu a kusurwar digiri 90 kuma a kiyaye kusa da jikinka a duk lokacin motsa jiki. Ka guji mika hannunka waje ko nesa da jikinka, saboda hakan na iya raunana kafada da gwiwar hannu.
• Sarrafa Motsi: Tabbatar da sarrafa kebul yayin da kake ja shi waje kuma a hankali sake sake shi. Guji motsi ko motsi mai sauri wanda zai iya takura tsokoki ko haifar da rauni.
• Yi amfani da Nauyin Da Ya dace: Fara da ƙaramin nauyi don tabbatar da cewa za ku iya kula da tsari mai kyau a duk lokacin motsa jiki. Yayin da kuke samun ƙarfi, zaku iya ƙara nauyi a hankali. Ka guji amfani da nauyin da ya yi nauyi sosai saboda zai iya haifar da sifar da ba ta dace ba da kuma yiwuwar rauni.
• Shiga Core ku

Kebul Tsaye Kafada Juyawa Na Waje Tambayoyin Masu Nuna

Shi beginners za su iya Kebul Tsaye Kafada Juyawa Na Waje?

Ee, masu farawa zasu iya yin aikin Juyawa na waje na Cable Standing shoulder. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan zai zama da amfani a sami mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.

Me ya sa ya wuce ga Kebul Tsaye Kafada Juyawa Na Waje?

• Zazzagewar Cable kafada na waje: A cikin wannan bambancin, kuna yin motsa jiki yayin da kuke zaune, wanda zai iya taimakawa wajen ware tsokoki na kafada yadda ya kamata.
• Juya Juriya na Wuta na waje: Maimakon injin kebul, wannan bambancin yana amfani da band ɗin juriya, yana ba da damar ƙarin sassauci dangane da wurin motsa jiki.
• Jujjuyawar Waje ta Kebul Na Hannu ɗaya: Wannan bambance-bambancen yana mai da hankali kan hannu ɗaya lokaci guda, yana ba da damar ƙarin ƙarfafawa da daidaitawa.
• Juyawa na waje na Bench Cable kafada: Wannan bambancin ya haɗa da yin motsa jiki a kan benci mai karkata, wanda zai iya taimakawa wajen ƙaddamar da sassa daban-daban na tsokoki na kafada.

Me suna da abin da ya sanya ɗaukehawa ga Kebul Tsaye Kafada Juyawa Na Waje?

• Fuskar Fuskar: Fuskar tana jan aiki na baya deltoids da tsokoki na baya, waɗanda ke tallafawa tsokoki na rotator cuff da aka yi niyya a cikin Cable Standing Shoulder External Juyawa, don haka yana ba da gudummawa ga daidaita ci gaban kafada da ingantaccen matsayi.
• Latsa Sama: Wannan motsa jiki na fili yana ƙarfafa duka kafaɗar kafada, gami da deltoids da tsokoki na trapezius, suna haɓaka ƙayyadaddun ƙayyadaddun jujjuyawar jujjuyawar waje na Cable Standing shoulder External Juyawa ta hanyar samar da cikakkiyar ƙarfin kafada da kwanciyar hankali.