Sholda - Flekshכn - Artikulεshכn

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Okuwandikira ku Sholda - Flekshכn - Artikulεshכn

di Sכlda - Flekshכn - Atikulεshכn εksεsayz na wan ifektiv wokכt we de fכs tכk to di sכlda jכint dεm, we de εnhans dεn fleksibiliti εn trεnk. Na fayn ɛgzampul fɔ atlet dɛn, pipul dɛn we de rihabilit frɔm injuri na dɛn sholda, ɔ ɛnibɔdi we de luk fɔ mek dɛn ebul fɔ muv ɛn aw dɛn de tinap fayn. We dɛn put dis ɛgzampul insay dɛn rutin, wan wan pipul dɛn kin ebul fɔ mek dɛn jɔyn dɛn gɛt bɛtɛ wɛlbɔdi, dɛn kin mek dɛn nɔ gɛt injury, ɛn dɛn kin ebul fɔ du ɔltin fayn fayn wan pan tin dɛn we dɛn nid fɔ yuz dɛn sholda.

Okukubidde ku: Nkugiyigisa Sholda - Flekshכn - Artikulεshכn

• Esmɔt wan an sloslo bifo yu, kip am stret, te i paralel wit di flɔ ɔ as ay as yu ebul fɔ es am ɔp fayn fayn wan.
• Hol dis pozishɔn fɔ sɔm sɛkɔn fɔ fil di strɛch na yu sholda.
• Smɔl smɔl, put yu an dɔŋ bak dɔŋ to di say we yu bigin.
• Ripit dis muvmɛnt fɔ di nɔmba we yu want fɔ ripit, dɔn swich to di ɔda an.

Amakulu mu kubiteekamu Sholda - Flekshכn - Artikulεshכn

• Prɔpa Fɔm: Ɔltɛm kip di rayt fɔm we yu de du di ɛksesaiz. Yu bak fɔ stret, ɛn yu sholda blad fɔ de dɔŋ ɛn bak. We yu de es yu an ɔp, mek shɔ se i de in layn wit yu bɔdi ɛn nɔ ledɔm na wan say. Wan mistek we dɛn kin mek na fɔ hunch ɔ rawnd di sholda dɛn, we kin mek pɔsin wund ɛn nɔ wok fayn.
• Kɔntrol Muvmɛnt: Du ɛni muvmɛnt sloslo ɛn kɔntrol. Nɔ yuz mɔmɛnt fɔ swing yu an ɔp ɛn dɔŋ. Dis nɔ jɔs de mek di ɛksesaiz nɔ wok fayn, bɔt i de mek di risk fɔ mek pɔsin wund mɔ.
• Rɛnj fɔ Muv: Wan mistek we dɛn kin mek na fɔ nɔ yuz di ful rɛnj fɔ muv. Mek shɔ se yu es yu an ay as yu ebul fɔ du am ɛn yu de kip am stret. Dis go mek shɔ se

Sholda - Flekshכn - Artikulεshכn Ebitala by'omuyigiriza

Mwebale kuteekamu Sholda - Flekshכn - Artikulεshכn?

Yes, di wan dɛn we de bigin kin du di Shoulder - Flexion - Articulations ɛgzampul. Bɔt i fayn ɔltɛm fɔ bigin wit smɔl intensiti ɛn smɔl smɔl yu fɔ ad am as yu trɛnk ɛn fleksibiliti de go bifo. I impɔtant bak fɔ yuz di rayt fɔm fɔ mek yu nɔ gɛt injury. If yu nɔ shɔ bɔt aw fɔ du di ɛksesaiz, i go fayn fɔ wok wit pɔsin we de tren yu ɔ we de mɛn yu bɔdi.

Ki kitiibwa eby'okukozesa omuntu Sholda - Flekshכn - Artikulεshכn?

• di Incline Bench Front Raise na difrεn vεshכn fכ di sכlda flekshכn artikulεshכn, fכs fכs fכs pan di antεriכr dεltoid dεm.
• di Standing Resistance Band Shoulder Flexion na wan vεryushכn we de yuz resistance band fכ mek di sכlda mכsul dεm strכng.
• di Sit Dכmbεl Sכlda Prεs na כda sכlda flekshכn artikulεshכn we de tכk to di dεltoid dεm εn di trapezius mכsul dεm.
• di Upright Row na wan sholda flekshכn artikulεshכn vεryכnt we nכ de כnli wok di sכlda dεm bכt i de wok bak di כp bak mכsul dεm.

Eby'okukozesa omulungi okugabana n'eby'omanyi Sholda - Flekshכn - Artikulεshכn?

• di fכnt rayz dεm: di fכnt rayz dεm de wok fכs fכ di antεriכr dεltoid dεm, we de involv bכku bכku wan pan di sכlda flekshכn. bay we yu mek dεn mכsul dεm ya trεnk, yu kin impruv yu sholda flekshכn artikulεshכn dεm εn ridyus di risk fכ injuri.
• ovahεd prεs: dis εksεsayz de wok di כl sכlda gεrd, bכt patikyular di antεriכr εn mεdial dεltoid dεm we na di kכl mכsul dεm we de fכm di sכlda. Di prɛs we de ɔp de mek yu ebul fɔ es yu an ɔp yu ed, we na wan impɔtant tin we de mek yu sholda fleks.