Ekibegabega - Okukyukakyuka mu makkati

• Omusangwa w'ekifo: Endokubiri.
• Ekitundu: Omwendo mw'ebikolwa.

Okuva mu Ekibegabega - Okukyukakyuka mu makkati

Dduyiro wa Shoulder - Medial Rotation workout egenderere enyweza ebinywa bya rotator cuff, okutumbula okutebenkera kw’ebibegabega n’okutumbula amaanyi g’omubiri ogwa waggulu okutwalira awamu. Kirungi nnyo eri bannabyamizannyo, abaagala ennyo okukola emirimu gy’omubiri, n’abantu ssekinnoomu abajjanjabwa omubiri oluvannyuma lw’okufuna obuvune ku bibegabega. Okukola dduyiro ono kiyinza okulongoosa entambula y’ennyondo, okuziyiza obulumi n’obuvune ku bibegabega, n’okutumbula omutindo mu mizannyo n’emirimu egyetaagisa ebibegabega ebinywevu era ebigonvu.

Okukola : Okukola Okufaayo Ekibegabega - Okukyukakyuka mu makkati

• Kwata aka dumbbell akatono mu ngalo, okakasa nti enkwata yo nnywevu naye nga si nnywevu nnyo.
• Zingulula ekibegabega kyo mpola, ng’oleeta dumbbell ng’oyolekera omubiri gwo, ng’okuuma enkokola yo ng’oli kumpi n’oludda lwo mu ntambula yonna.
• Yimirirako akaseera ng’omukono gwo ogw’omu maaso gwesimbye ku mubiri gwo, olwo oddeyo mpola mu kifo we watandikira.
• Ddamu enkola eno ku muwendo gw’okuddiŋŋana gw’oyagala, olwo okyuse emikono okukakasa nti enjuyi zombi zikolebwa kyenkanyi.

Enfatuko Okukola Ekibegabega - Okukyukakyuka mu makkati

• Entambula efugibwa: Bw’oba ​​okyusa ekibegabega kyo wakati, kakasa nti entambula egenda mpola era efugibwa. Weewale okutambula amangu, okuwuuma ekiyinza okuvaako obuvune.
• Range of Motion: Tokaka kibegabega kyo kutambula okusukka ebanga lyakyo ery’obutonde. Okuwanvuwa ennyo kiyinza okuvaamu obuvune. Mu kifo ky’ekyo, gezaako okugolola ekifo ekinyuma.
• Okukozesa obuzito obutuufu: Bw’oba ​​okozesa obuzito oba bbandi eziziyiza, tandika n’obuzito obutono oba obuzito obutono era ogende mpolampola ng’amaanyi go geeyongera. Okukozesa obuzito obuzito ennyo okuva ku ntandikwa kiyinza okuvaako ffoomu embi oba obuvune.
• Omukono gwo gukuume nga guli kumpi n’omubiri gwo: Ensobi etera okukolebwa kwe kuleka omukono ne guwuguka okuva ku mubiri nga gukyukakyuka. Kino kiyinza okussa akazito akateetaagisa ku kinywa ky’ekibegabega. Wabula, enkokola yo gikuume kumpi n’oludda lwo

Ekibegabega - Okukyukakyuka mu makkati Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Ekibegabega - Okukyukakyuka mu makkati?

Yee, abatandisi basobola okukola dduyiro wa Shoulder - Medial Rotation. Wabula kikulu okutandika n’obuzito obutono oba obutazitowa n’akatono okwewala okufuna obuvune. Era balina okukakasa ffoomu n’obukodyo obutuufu okusobola okutumbula obulungi bwa dduyiro n’okuziyiza okwonooneka kwonna okuyinza okubaawo. Kiyinza okuyamba abatandisi okukola dduyiro ono nga bakulemberwa omutendesi oba omusawo akola ku by’omubiri.

Wagamba atya akawu emirundi Ekibegabega - Okukyukakyuka mu makkati?

• Dumbbell Lying Medial Rotation y’enkyukakyuka endala erimu okugalamira ku ludda lwo n’okozesa dumbbell okukola enzirukanya.
• Resistance Band Medial Rotation ekuwa obuziyiza obw’enjawulo era esobola okukolebwa awaka oba mu jjiimu.
• Standing Medial Rotation with a Barbell nkyukakyuka ekozesa barbell mu kifo kya dumbbell oba resistance band.
• Prone Medial Rotation ekolebwa nga ogalamidde wansi n’okyusa ekibegabega munda, ekiyinza okuyamba okutunuulira ebitundu eby’enjawulo eby’ekinywa ky’ekibegabega.

Waakulu obulimba ebyamarga Ekibegabega - Okukyukakyuka mu makkati?

• "Seated Shoulder Press" ye dduyiro omulala atuukiriza Shoulder - Medial Rotation, kuba akola ku binywa by'ebibegabega okutwaliza awamu, omuli ne rotator cuff, ekola kinene mu kuzimbulukuka kw'omu makkati.
• "Lateral Raises" era zijjuliza Shoulder - Medial Rotation nga zinyweza lateral deltoids, bwe kityo ne kiwa balance mu binywa by'ebibegabega n'okukakasa nti medial rotation movement ekola bulungi era etali ya bulabe.