Sholda - Rotashכn na di mεdial

• Parti ya muntu: Mitiya wo.
• Empandika: Nuwolikoliya lomobwoya

Okuwandikira ku Sholda - Rotashכn na di mεdial

di Sכlda - Mεdial Roteshכn εksεsayz na wokכt we dεn tכk bכt we de mek di rotator kכf mכsul dεm strכng, we de mek di sכlda stebiliti εn εnhans di כvala כp bכdi trεnk. I fayn fɔ atlet dɛn, pipul dɛn we lɛk fɔ du fitnɛs, ɛn pipul dɛn we de du fizik tɛrapi afta dɛn dɔn wund dɛn sholda. If yu du dis ɛgzampul, i kin mek yu jɔyn dɛn ebul fɔ muv fayn, i kin mek yu nɔ gɛt pen na yu sɔl ɛn wund, ɛn i kin mek yu ebul fɔ du spɔt ɛn tin dɛn we yu nid fɔ gɛt strɔng ɛn fleksibul sholda dɛn.

Okukubidde ku: Nkugiyigisa Sholda - Rotashכn na di mεdial

• Hol wan smɔl dɔmbɛl na yu an, mek shɔ se yu grip strɔng bɔt nɔ tayt pasmak.
• Slow slow rotate yu sholda, bring di dumbbell to yu bodi, kip yu elbow klos to yu sayd tru di muvment.
• Stɔp fɔ smɔl tɛm we yu fɔs an de pepɛndikul to yu bɔdi, dɔn smɔl smɔl go bak na di say we yu bigin.
• Ripit dis prɔses fɔ di nɔmba we yu want fɔ ripit, dɔn swich yu an fɔ mek shɔ se ɔl tu di say dɛn wok ikwal.

Amakulu mu kubiteekamu Sholda - Rotashכn na di mεdial

• Kontrol Muvmεnt: We yu de rכt yu sכlda na di mεdial, mek sכh se di muvmεnt slo εn kכntrol am. Nɔ muv kwik, jɔk we kin mek yu gɛt injury.
• Rɛnj fɔ Muv: Nɔ fos yu sholda fɔ rɔta pas di we aw i de muv. If yu spɛn bɔku tɛm, dat kin mek yu wund. Bifo dat, aim fɔ mek yu strɛch fayn fayn wan.
• Yuz di Wet we Fayn: If yu de yuz wet ɔ rɛsistɛns band, bigin wit layt wet ɔ smɔl rɛsistɛns ɛn smɔl smɔl i go ɔp as yu trɛnk de go bifo. If yu yuz tu ebi wet frɔm di biginin, i kin mek yu nɔ gɛt fayn fɔm ɔ yu kin wund.
• Kip Yu An Klos to Yu Bɔdi: Wan mistek we dɛn kin mek na fɔ lɛ di an drɛf kɔmɔt nia di bɔdi we yu de rɔta. Dis kin put strɛs we nɔ nid fɔ de pan di sɔldɔm jɔyn. Bifo dat, kip yu ɛlb nia yu sayd

Sholda - Rotashכn na di mεdial Ebitala by'omuyigiriza

Mwebale kuteekamu Sholda - Rotashכn na di mεdial?

Yes, di wan dɛn we de bigin kin du di Shoulder - Medial Rotation ɛgzampul. Bɔt i impɔtant fɔ bigin wit layt wet ɔ nɔ wet atɔl fɔ mek yu nɔ wund. Dɛn fɔ mek shɔ bak se dɛn gɛt di rayt fɔm ɛn tɛknik fɔ mek di ɛksesaiz wok fayn ɛn fɔ mek dɛn nɔ pwɛl ɛnitin we go apin. I kin fayn fɔ mek di wan dɛn we de bigin fɔ du dis ɛgzampul ɔnda di gayd we pɔsin we de tren ɔ pɔsin we de mɛn dɛn bɔdi de gayd.

Ki kitiibwa eby'okukozesa omuntu Sholda - Rotashכn na di mεdial?

• Di Dumbbell Lying Medial Rotation na ɔda we fɔ ledɔm na yu sayd ɛn yuz dumbbell fɔ du di rotation.
• Di Resistance Band Medial Rotation de gi difrɛn lɛvɛl fɔ resistans ɛn yu kin du am na os ɔ na di jim.
• Di Standing Medial Rotation wit Barbell na wan we de yuz barbell insted of dumbbell ɔ resistance band.
• di Prone Medial Rotation de du we yu de ledɔm fes dכn εn de rotate di sכlda insay, we kin εp fכ tכk difrεn pat dεm na di sכlda mכsul.

Eby'okukozesa omulungi okugabana n'eby'omanyi Sholda - Rotashכn na di mεdial?

• "Seated Shoulder Press" na כda εksεsayz we de kompliment di Sכlda - Mεdial Rotashכn, as i de wok pan di כvala sכlda mכsul dεm, inklud di rotator kכf, we de ple imכtant rol insay di mεdial rotashכn.
• "Lateral Raises" de kompliment Shoulder - Medial Rotation bak bay we i de mek di lateral deltoids strכng, we de gi bεlε insay di sכlda mכsul dεm εn mek sכh se di mכr ifektiv εn sef mεdial rotashכn muvmεnt.