Suspension Shoulder Ekstanshal Roteshɔn

• Parti ya muntu: Igwa u di to ankut suh-suah body parts.
• Empandika: Tirbndɛtapa.
• amagezi agakubya: Infraspinatus, Teres Minor
• amagezi ag'omusa: Deltoid Posterior, Teres Major, Trapezius Middle Fibers

Okuwandikira ku Suspension Shoulder Ekstanshal Roteshɔn

di Suspension Shoulder External Rotation na wan eksasaiz we de wok fayn fayn wan we de target εn strכng di rotator cuff mכsul dεm, we de mek di sכlda stebiliti εn ridyus di risk fכ injuri. Dis wokɔt kin bɛnifit mɔ fɔ atlet dɛn, pipul dɛn we lɛk fɔ fitnɛs, ɛn pipul dɛn we de du tin dɛn we nid fɔ muv dɛn sholda ɔltɛm ɔ fɔ es ebi ebi tin dɛn. We dɛn put dis ɛgzampul insay dɛn rutin, dɛn kin ebul fɔ mek dɛn ɔpa bɔdi trɛnk bɛtɛ, dɛn kin ebul fɔ tinap fayn, ɛn mek dɛn ebul fɔ du ɔltin we dɛn de du atletik.

Okukubidde ku: Nkugiyigisa Suspension Shoulder Ekstanshal Roteshɔn

• Grap di handel dɛn wit yu an dɛn we de fes ɔp ɛn step bak te yu an dɛn go bifo yu ɛn di strɛp dɛn tayt.
• Bɛnd yu ɛlb dɛn to 90 digri angle, kip yu an dɛn nia yu sayd dɛn ɛn yu an dɛn rayt ɔp yu ɛlb dɛn.
• Smɔl smɔl, rɔta yu fɔs an dɛn go na do, fa frɔm yu bɔdi, we yu de kip yu ɛlb dɛn nɔ de muv ɛn nia yu sayd dɛn.
• Stɔp fɔ smɔl tɛm we yu an dɛn dɔn ful-ɔp fɔ rɔta, dɔn smɔl smɔl go bak na di say we yu bigin, ɛn mek shɔ se yu kɔntinyu fɔ kɔntrol ɛn tɛnsi pan di strɛp dɛn ɔl di tɛm we yu de du di ɛgzampul.

Amakulu mu kubiteekamu Suspension Shoulder Ekstanshal Roteshɔn

• Kɔntrol Muvmɛnt: Nɔ muv jerky, fast. Di men tin fɔ dis ɛgzampul na fɔ mek di sholda dɛn rɔtin sloslo ɛn kɔntrol. Dis nɔ jɔs de ɛp fɔ tɔch di mɔsul dɛn fayn fayn wan bɔt i de mek di risk fɔ injuri nɔ bɔku.
• Mentɛn Posture: Kip yu kɔr ɛnjɔy ɛn yu bak stret ɔl di tɛm we yu de du di ɛgzampul. Wan mistek we dɛn kin mek na fɔ arch di bak ɔ lɛ di bɔdi sag, we kin mek di bak strɛs.
• Rɛnj fɔ Muv: Mek shɔ se yu de rɔta yu sholda dɛn tru dɛn ful rɛnj fɔ muv. Wan mistek we dɛn kin mek na fɔ jɔs rɔta sɔm pat pan di sholda dɛn, ɛn dis kin mek di ɛksesaiz nɔ wok fayn.

Suspension Shoulder Ekstanshal Roteshɔn Ebitala by'omuyigiriza

Mwebale kuteekamu Suspension Shoulder Ekstanshal Roteshɔn?

Yes, di wan dɛn we de bigin kin du di Suspension Shoulder External Rotation ɛgzampul. Bɔt i impɔtant fɔ bigin wit layt rɛsistɛns fɔ mek shɔ se di fɔm fayn ɛn fɔ mek yu nɔ gɛt injury. I fayn bak fɔ mek pɔsin we sabi du fitnɛs gayd yu fɔ du di ɛgzampul di fɔs tɛm fɔ mek shɔ se yu de du am kɔrɛkt wan. Jɔs lɛk ɛni ɛksesaiz, i rili impɔtant fɔ lisin to yu bɔdi ɛn nɔ push tumɔs kwik kwik wan.

Ki kitiibwa eby'okukozesa omuntu Suspension Shoulder Ekstanshal Roteshɔn?

• Di Dumbbell Lying External Rotation na ɔda we fɔ chenj, usay yu de ledɔm na yu sayd ɛn du di roteshɔn wit dɔmbɛl.
• Di Kebul Ɛksternal Roteshɔn na di tɔd we fɔ chenj, usay yu de yuz kebul mashin we dɛn sɛt na smɔl ayt, ɛn pul di kebul go na do, ɛn rɔta yu sholda.
• Di Sit Ɛksternal Rotashɔn na ɔda we we yu kin sidɔm na bɛnch wit dɔmbɛl na yu an ɛn yu ɛlb de rɛst na yu ni, dɔn yu kin rɔta yu sholda na do.
• Las wan, di Kneeling External Rotation na wan we we yu kin nil pan wan knee, wit di ɔda fut we dɛn plant bifo yu, ɛn du di rotation wit dɔmbɛl na yu an.

Eby'okukozesa omulungi okugabana n'eby'omanyi Suspension Shoulder Ekstanshal Roteshɔn?

• Fes Pul: Fes pul de tכk bכt di riya deltoid dεm εn di rotator kכf mכsul dεm, we implεnt fכ mεnten di sכlda hεlth εn bεlε, so dat de kompliment di εksternal rotashכn muvmεnt insay Suspension Shoulder External Rotations.
• Scapular Wall Slides: Dis eksasaiz de ɛp fɔ mek di skapula muv ɛn stebul, we rili impɔtant fɔ mek di sɔl jɔyn wok fayn ɛn i kin mek di Suspension Shoulder External Rotations wok fayn ɛn sef.