Sholda - Transvas Abdukshɔn - Artikuleshɔn dɛn

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Okuwandikira ku Sholda - Transvas Abdukshɔn - Artikuleshɔn dɛn

di Sכlda - Transvas Abdukshכn - Atikulεshכn εksεsayz na bεnεfit wokכt fכ strכng εn impruv di fleksibiliti fכ di sכlda mכsul dεm, patikyular di dεltoid dεm εn di rotator kכf. Na fayn ɛgzampul fɔ atlet dɛn, wan wan pipul dɛn we de wɛl frɔm injuri na dɛn sholda, ɔ ɛnibɔdi we de tray fɔ mek dɛn ɔpa bɔdi trɛnk ɛn muv. If yu du dis ɛgzampul, i go ɛp fɔ mek yu tinap fayn, i go mek yu ebul fɔ du spɔt ɛn du tin dɛn we yu de du ɛvride, ɛn i go mek yu nɔ gɛt injury na yu sholda.

Okukubidde ku: Nkugiyigisa Sholda - Transvas Abdukshɔn - Artikuleshɔn dɛn

• Hol smɔl wet na yu an, ɔ nɔ gɛt wet atɔl, ɛn es yu an kɔmɔt na yu sayd, mek i stret ɛn paralel to di grɔn.
• Smɔl smɔl, es yu an ɔp to di sayd, kɔntinyu fɔ bɛn smɔl na di ɛlb ɛn kip di an paralel to di grɔn te i rich na di sholda ayt.
• Hol di pozishɔn fɔ sɔm sɛkɔn, fil di kɔntrakshɔn na yu sholda mɔsul dɛn.
• Smɔl smɔl, put yu an dɔŋ bak dɔŋ to di say we yu bigin, ɛn mek shɔ se yu kɔntinyu fɔ kɔntrol ɔl di tɛm we yu de muv. Ripit di ɛgzampul fɔ di nɔmba we yu want fɔ ripit.

Amakulu mu kubiteekamu Sholda - Transvas Abdukshɔn - Artikuleshɔn dɛn

• Kɔntrol Muvmɛnt: Nɔ mek di kɔmɔn mistek we yu kin mek fɔ yuz mɔmɛnt fɔ swing yu an dɛn go na do. Bifo dat, pe atɛnshɔn pan di we aw yu de muv sloslo ɛn we yu de kɔntrol. Dis go ɛp fɔ mek di mɔsul dɛn wok fayn fayn wan ɛn fɔ mek dɛn nɔ gɛt bɔku bɔku injury.
• Wet we Yu Fɔ Wet: Nɔ yuz wet we tu ebi fɔ yu. Dis na kɔmɔn mistek we kin mek pɔsin nɔ fɔm fayn ɛn i kin mek i gɛt injury. Start wit layt wet ɛn smɔl smɔl i de go ɔp as yu de gɛt mɔ trɛnk.
• Ful Rɛnj fɔ Muv: Mek shɔ se yu du di ɛgzampul tru wan ful rɛnj fɔ muv. Dis min se yu fɔ put yu an dɛn dɔŋ ɔlsay ɛn es dɛn ɔp te dɛn paralel wit di flɔ. Avoid di mistek we patial reps, .

Sholda - Transvas Abdukshɔn - Artikuleshɔn dɛn Ebitala by'omuyigiriza

Mwebale kuteekamu Sholda - Transvas Abdukshɔn - Artikuleshɔn dɛn?

Yes, di wan dεm we de bigin kin du di Sכlda - Transvas Abdukshכn - Artikulεshכn εksεsayz. Bɔt dɛn fɔ bigin wit layt wet ɔ ivin nɔ wet atɔl, dɛn fɔ pe atɛnshɔn pan di kɔrɛkt fɔm ɛn muvmɛnt. I impɔtant bak fɔ wam yusɛf fayn fayn wan bifo yu bigin ɛni ɛksesaiz rutin fɔ mek yu nɔ gɛt injury. If yu fil ɛni pen ɔ nɔ fil fayn we yu de du ɛksɛsayz, yu fɔ stɔp am wantɛm wantɛm. I fayn ɔltɛm fɔ mek di wan dɛn we de bigin fɔ du ɛksɛsayz gɛt gayd frɔm pɔsin we sabi bɔt fitnɛs fɔ mek shɔ se dɛn de du ɛksɛsayz kɔrɛkt wan ɛn sef wan.

Ki kitiibwa eby'okukozesa omuntu Sholda - Transvas Abdukshɔn - Artikuleshɔn dɛn?

• כda vεryushכn kin bi di Lateral Raise wit Dumbbells, usay di pכsin de ol wan dכmbεl na εvri an εn es in an dεm kכmכt na di sayd dεm, we i de tכk di sem mכsul grup difrεnt sכmtεm.
• di Prone Transverse Abduction na כda vεryushכn, usay di pכsin de le fכs dכn pan bεnch εn es in an dεm kכmכt na di sayd dεm.
• di Resistance Band Transverse Abduction na כda כda we, usay dεn de yuz resistance band insted fכ wet כ mashin fכ chalenj di mכsul dεm.
• las wan, na di Seated Transverse Abduction, we involv fכ du di muvmεnt we yu sidon, we kin εp fכ aylכt di sכlda mכsul dεm εn ridyus di involvmεnt fכ כda mכsul grup dεm.

Eby'okukozesa omulungi okugabana n'eby'omanyi Sholda - Transvas Abdukshɔn - Artikuleshɔn dɛn?

• כprayt rכw dεm: כprayt rכw dεm de tכk to di כp trapezius εn dεltoid mכsul dεm, we de εp fכ transvas abdukshכn. We yu mek dɛn mɔsul dɛn ya strɔng, yu go ebul fɔ mek di muvmɛnt dɛn we yu de tek fɔ tek yu sholda wok fayn ɛn gɛt pawa.
• Riar Deltoid Flys: dis εksεsayz de spεshal tכk to di posita dεltoid dεm, we rili implεnt fכ transvas abdukshכn. we yu strכng dεn mכsul dεm ya i kin mek di sכlda jכint stebul εn i kin mek di כvala pכrfomans fכ di sכlda abdukshכn muvmεnt dεm bכku.