Ƙungiya tsaye jujjuyawar kafaɗa ta waje

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Deltoid Posterior, Teres Minor

Sakonni ga Ƙungiya tsaye jujjuyawar kafaɗa ta waje

Juyawar kafaɗa ta Banɗa na waje wani motsa jiki ne da aka yi niyya wanda da farko yana ƙarfafa tsokoki na rotator cuff, inganta kwanciyar hankali na kafada da rage haɗarin rauni. Yana da kyakkyawan motsa jiki ga ƴan wasa, musamman waɗanda ke da hannu wajen yin jifa ko ayyukan sama da ƙasa, da kuma mutanen da ke murmurewa daga raunin kafaɗa. Ta hanyar haɗa wannan motsa jiki a cikin ayyukan yau da kullun, mutane na iya haɓaka aikin kafaɗarsu gaba ɗaya, kula da lafiyar haɗin gwiwa, da yuwuwar haɓaka wasansu na motsa jiki.

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

• Sanya ƙafafunku nisan kafada don ma'auni kuma tabbatar da kashin baya tsaka tsaki.
• Fara da hannuwanku a gaban ciki, da tafin hannunku suna fuskantar juna, da bandeji.
• A hankali juya hannayenku zuwa waje, nesa da jikinku, yayin da kuke ajiye gwiwar gwiwarku a tsaye a gefenku.
• Riƙe matsayin na ɗan daƙiƙa kaɗan, sannan a hankali komawa zuwa wurin farawa, tabbatar da kiyaye juriya tare da band ɗin cikin motsi.

Lajin Don yi Ƙungiya tsaye jujjuyawar kafaɗa ta waje

• Wurin Wuta Mai Kyau: Ya kamata a kiyaye band ɗin a tsayin gwiwar hannu. Lokacin da kuka riƙe band ɗin, gwiwar gwiwarku ya kamata ya kasance a kusurwar digiri 90, kuma gaban gaban ya kamata ya kasance daidai da bene. Kuskure na yau da kullun shine sanya band ɗin yayi tsayi ko ƙasa sosai, wanda zai haifar da sigar da ba daidai ba kuma yana iya haifar da rauni.
• Motsi Mai Sarrafa: Lokacin yin motsa jiki, tabbatar da juya kafadarka waje a hankali da sarrafawa, sannan sannu a hankali komawa wurin farawa. Ka guje wa jarabar yin amfani da sauri, motsin motsi, wanda zai iya raunana kafada.
• Kiyaye gwiwar gwiwar hannu: Kusa gwiwar gwiwar ku kusa da jikin ku yayin lokacin

Ƙungiya tsaye jujjuyawar kafaɗa ta waje Tambayoyin Masu Nuna

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

Ee, mafari tabbas za su iya yin motsa jiki na Juyawar kafada na Banda Tsaye na waje. Yana da babban motsa jiki don inganta motsin kafada da kwanciyar hankali, da kuma ƙarfafa tsokoki na rotator cuff. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya mai haske kuma a mai da hankali kan yin motsa jiki tare da sigar da ta dace don guje wa rauni. Idan an ji wani rashin jin daɗi ko ciwo, ana ba da shawarar dakatar da motsa jiki kuma a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki.

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

• Ƙwaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwal ) : A cikin wannan bambancin, kuna riƙe hannun ku zuwa gefe a kusurwar digiri 90 yayin yin jujjuya, wanda ke kai hari ga tsokoki na kafada daban-daban.
• Juya Juyawar kafaɗa ta waje tare da Babban Anga: Anan, band ɗin yana ɗaure a wuri mafi girma, yawanci sama da tsayin kai, yana canza kusurwar juriya da aiki da tsokoki na kafada daga wata hanya daban.
• Juya Juyawar kafaɗa ta waje tare da ƙaramar anka: Ƙungiyar tana ƙulla a ƙaramin wuri, yawanci a kusa da tsayin gwiwa, wanda ke sake canza kusurwar juriya kuma yana kaiwa sassa daban-daban na kafada.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa na waje: Wannan bambancin ya ƙunshi yin motsa jiki tare da hannu ɗaya a lokaci guda, wanda zai iya taimakawa wajen magance duk wani rashin daidaituwa tsakanin sassan biyu.

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

• Push-ups: Push-ups suna aiki akan tsokoki na pectoral da triceps, waɗanda sune tsokoki na biyu da ke cikin jujjuyawar waje na kafada, ta haka inganta ƙarfin kafada gabaɗaya da kwanciyar hankali.
• Band Pull Aparts: Wannan aikin yana mai da hankali kan rhomboids da tsokoki na trapezius a cikin babba baya, yana haɓaka mafi kyawun matsayi da daidaitawar kafada, wanda ke da fa'ida don yin Band a tsaye jujjuya kafaɗa ta waje tare da tsari daidai.