Ƙungiya tsaye jujjuyawar kafaɗa ta ciki

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Subscapularis
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Latissimus Dorsi, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Sakonni ga Ƙungiya tsaye jujjuyawar kafaɗa ta ciki

Juyawar kafada ta Tsaye ta Ciki wani motsa jiki ne mai ƙarfafawa da farko wanda ke niyya ga tsokoki na rotator cuff, wanda ke taka muhimmiyar rawa wajen kiyaye kwanciyar hankali na kafada da hana rauni. Yana da kyakkyawan motsa jiki ga 'yan wasa, musamman waɗanda ke da hannu a wasanni waɗanda ke buƙatar maimaita motsin hannu kamar wasan ƙwallon kwando ko wasan tennis, da kuma mutanen da ke murmurewa daga raunin kafaɗa. Ta hanyar haɗa wannan motsa jiki a cikin aikinku na yau da kullum, za ku iya inganta ƙarfin kafada, inganta motsi, da rage haɗarin matsalolin kafada na gaba.

Yanayinta: tsammanin nuni a nuni Ƙungiya tsaye jujjuyawar kafaɗa ta ciki

• Aminta da ɗayan ƙarshen band ɗin zuwa wani abu mai tsayi a kusan tsayin kugu.
• Tsayawa gwiwar gwiwarka a gefenka, a hankali juya hannunka a jikinka har sai ya yi daidai da kugu.
• Riƙe wannan matsayi na ƴan daƙiƙa, tabbatar da jin tashin hankali a kafada.
• A hankali komawa zuwa wurin farawa, sarrafa motsi, kuma maimaita don adadin da ake so.

Lajin Don yi Ƙungiya tsaye jujjuyawar kafaɗa ta ciki

• Matsayi Mai Kyau: Tsaya tsaye tare da faɗin ƙafafu da faɗin kafaɗa, baya kuma madaidaiciya. Ka guji jingina zuwa bandeji ko lankwasa baya, saboda zai iya sanya damuwa mara amfani akan kashin bayan ka kuma ya rage tasirin motsa jiki.
• Madaidaicin Matsayin Hannu: Ya kamata gwiwar gwiwar ku ya kasance a kusurwa 90-digiri kuma kusa da jikin ku. Ka guji mika hannunka daga jikinka ko canza kwana yayin motsa jiki, saboda yana iya sanya damuwa mara kyau a kafada da gwiwar hannu.
• Motsi Mai Sarrafa: Yi aikin a hankali, sarrafawa. Ka guje wa motsi ko motsi mai sauri, wanda zai iya haifar da rauni. Har ila yau, tabbatar da kula da tashin hankali a cikin band a ko'ina cikin motsa jiki don iyakar tsoka aiki.
• A hankali

Ƙungiya tsaye jujjuyawar kafaɗa ta ciki Tambayoyin Masu Nuna

Shi beginners za su iya Ƙungiya tsaye jujjuyawar kafaɗa ta ciki?

Ee, mafari tabbas za su iya yin motsa jiki na Juya kafada Tsaye na ciki. Motsa jiki ne mai sauƙi wanda ke kai hari ga tsokoki na rotator cuff a cikin kafada. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya mai haske don guje wa rauni kuma a hankali ƙara juriya yayin da ƙarfi ya inganta. Tsarin da ya dace da fasaha kuma suna da mahimmanci don hana rauni. Yana da kyau koyaushe don masu farawa su sami umarni daga ƙwararrun ƙwararrun motsa jiki don tabbatar da cewa suna yin atisaye daidai.

Me ya sa ya wuce ga Ƙungiya tsaye jujjuyawar kafaɗa ta ciki?

• Juyawan Juyawa na 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa: A cikin wannan sigar, za ku kwanta a gefenku tare da band ɗin da aka makala zuwa wani tushe mai ƙarfi a matakin bene, kuma kuyi juyawa na ciki daga wannan matsayi.
• Juya Juyawa ta Cikin Gida na Band a Digiri 90: Wannan bambancin ya haɗa da riƙe gwiwar gwiwar ku a kusurwar digiri 90 yayin yin motsa jiki, wanda zai iya kaiwa sassa daban-daban na tsokoki na kafada.
• Single-Arbarr Band Hanya Jotin: Wannan bambance-bambancen ya ƙunshi yin motsa jiki tare da hannu ɗaya a lokaci guda, wanda zai taimaka wajen inganta rashin daidaituwa na tsoka.
• Juya Juyawa na Cikin Gida na Band tare da Squat: Wannan bambancin ya haɗa da yin squat yayin yin jujjuyawar kafaɗa ta ciki, wanda zai iya taimakawa wajen haɗa jikin ku da asalin ku tare da kafadu.

Me suna da abin da ya sanya ɗaukehawa ga Ƙungiya tsaye jujjuyawar kafaɗa ta ciki?

• Dumbbell Lateral Tawa: Wannan motsa jiki yana aiki da tsokoki na deltoid daga wani kusurwa daban-daban, yana haɓaka motsin kafada da kewayon motsi, wanda zai iya taimakawa wajen aiwatar da motsin motsi na Band Standing Internal Judge.
• Push-ups: Push-ups babban motsa jiki ne na haɗakarwa yayin da suke tafiyar da ɗaurin kafaɗa gaba ɗaya, gami da tsokoki na rotator cuff waɗanda aka yi niyya musamman a cikin Juyawar Jiki na Cikin Gida na Band, don haka haɓaka ƙarfin kafada gabaɗaya da kwanciyar hankali.