Rotator Cuff Stretch

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki

Sakonni ga Rotator Cuff Stretch

Rotator Cuff Stretch wani motsa jiki ne mai amfani wanda aka tsara don ƙara sassauci da ƙarfi a cikin tsokoki na kafada, wanda zai iya inganta kewayon motsi da rage haɗarin rauni. Yana da kyakkyawan motsa jiki ga mutane masu hannu a wasanni waɗanda ke buƙatar maimaita motsi na hannu, kamar wasan ƙwallon kwando ko iyo, da kuma waɗanda ke murmurewa daga raunin kafaɗa. Ta hanyar haɗa wannan shimfiɗa a cikin abubuwan da suka dace na yau da kullun, mutane na iya haɓaka wasan motsa jiki, hana rashin jin daɗi na kafada, da haɓaka lafiyar kafada gabaɗaya.

Yanayinta: tsammanin nuni a nuni Rotator Cuff Stretch

• Lanƙwasa gwiwar gwiwar hannu a kusurwar digiri 90, tare da dabino yana fuskantar ƙasa.
• A hankali juya hannunka zuwa jikinka har sai hannunka ya nuna zuwa rufin, ajiye gwiwar gwiwarka a kusurwa 90-digiri.
• Riƙe wannan matsayi na tsawon daƙiƙa 15 zuwa 30, jin shimfiɗa a kafaɗa.
• A hankali mayar da hannunka zuwa wurin farawa kuma maimaita motsa jiki a ɗayan hannun.

Lajin Don yi Rotator Cuff Stretch

• Kiyaye Madaidaicin Matsayi: Yayin da kake yin shimfiɗar, tabbatar da kiyaye bayanka a tsaye kuma an ja ruwan kafadarka kaɗan tare. Wannan yana taimakawa don guje wa damuwa mara amfani a wuyanka da kashin baya. Ka guji karkatar da kafadunka ko karkatar da jikinka, saboda waɗannan matakan da ba daidai ba na iya haifar da rauni.
• Miqewa A hankali: Karka tilastawa mikewa ta hanyar ja hannunka da nisa ko da sauri. Wannan kuskure ne na kowa wanda zai iya haifar da tsagewar tsoka. Madadin haka, sannu a hankali ƙara shimfiɗar zuwa wuri inda za ku ji ɗan ƙaramin tashin hankali kuma ku riƙe shi a can. Idan kun ji wani ciwo, dakatar da nan da nan.
• Numfashi Daidaito: Wani na kowa

Rotator Cuff Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Rotator Cuff Stretch?

Ee, tabbas masu farawa za su iya yin motsa jiki na Rotator Cuff Stretch. Yana da kyakkyawan motsa jiki don inganta sassaucin kafada da ƙarfi, da kuma hana raunuka. Koyaya, yana da mahimmanci a fara sannu a hankali kuma tabbatar da tsari mai kyau don guje wa rauni. Hakanan yana iya zama fa'ida a sami mai horarwa ko likitan motsa jiki ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Rotator Cuff Stretch?

• Ƙofar Ƙofar: Don wannan bambancin, kuna tsaye a ƙofar kofa kuma ku sanya hannayenku a kowane gefe, lanƙwasa a kusurwa 90-digiri, sannan ku karkata gaba don shimfiɗa rotator cuff.
• Tsawon Tawul: Wannan ya haɗa da riƙe tawul a bayanka da hannaye biyu, kuma a hankali a ja sama da hannun sama don shimfiɗa rotator cuff a hannun ƙasa.
• Babban shimfiɗa: wannan bambance-bambancen ya haɗa kai kai hannu a sama da kai, yana kunna shi a gwiwar hannu kuma a hankali yana turawa a gwiwar hannu tare da akasin ku.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya: Ana yin haka ta hanyar kwanciya a gefenka, tare da hannunka na kasa a kasa a gwiwar hannu kuma hannunka yana kan cikin ka, sannan a hankali ya ɗaga bayan hannunka zuwa rufi.

Me suna da abin da ya sanya ɗaukehawa ga Rotator Cuff Stretch?

• "Cikin Juyawa na Ciki" wani motsa jiki ne mai fa'ida, yayin da yake aiki akan tsokoki na ciki na rotator cuff, yana haɓaka Rotator Cuff Stretch ta hanyar haɓaka gabaɗayan motsi da ƙarfin kafada.
• "Cross-Jiki Kafada Mai Fada" babban motsa jiki ne na haɗakarwa ga Rotator Cuff Stretch saboda yana kai hari ga ɓangaren baya na kafada da na sama, yana haɓaka kewayon motsi da haɓaka mafi kyawun matsayi.