Image of Dumbbell Kunze Kutenderera

Dumbbell Kunze Kutenderera

Equipment:
Body Part:
Primary Muscles:
Secondary Muscles:

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Overview:

Iyo Dumbbell External Rotation isimba rekuvaka-simba rinonyanya kunanga rotator cuff tsandanyama, izvo zvakakosha pakugadzikana kwemafudzi nekudzivirira kukuvara. Iro basa rakanakisa revatambi, kunyanya avo vanopinda mukukanda kana pamusoro pekufamba, sebaseball kana tennis vatambi, pamwe nevanhu vari kupora kubva mukukuvara kwepfudzi. Kubatanidza chiitiko ichi mumuitiro wako kunogona kuvandudza kufamba kwepfudzi rako, kuwedzera kutamba kwako kwemitambo, uye kubatsira kuchengetedza hutano, simba repamusoro remuviri.

Table of Contents

  1. Instructions
    1. Step-by-step guide
    2. Exercise Tips
  2. FAQ
    1. Can beginners to the Dumbbell Kunze Kutenderera?
    2. Common variations of the Dumbbell Kunze Kutenderera?
    3. Good complementing exercises for the Dumbbell Kunze Kutenderera?
  3. Related keywords

Instructions

Step-by-step guide:

  1. Benda gokora rako pakona ye90-degree uye uchengete padyo nemuviri wako, neruoko rwako rwakafanana nepasi uye chanza chako chakatarisa mukati.
  2. Zvishoma nezvishoma tenderedza ruoko rwako kunze, kure nemuviri wako, uchisimudza dumbbell kusvika paunogona uchichengeta gokora rako neruoko rwepamusoro zvakamira.
  3. Bata nzvimbo iyi kwemasekonzi mashoma kuti ubatanidze tsandanyama dzako dzepafudzi.
  4. Zvishoma nezvishoma dzikisa dumbbell kudzokera kunzvimbo yekutanga, kuve nechokwadi kuti unochengetedza kutonga mukati mekufamba. Dzokorora chiitwa chenhamba yaunoda ye reps usati wachinja kune rumwe ruoko.

Exercise Tips:

  • Right Elbow Position: Chengeta gokora rako padyo nemuviri wako uye wakakotama pa90-degree angle. Gokora rinofanira kuenderana nepfudzi rako, kwete kumusoro kana kudzika. Chikanganiso chinowanzoitwa kurega gokora richidzungaira kure nemuviri, izvo zvinogona kutungamira kune kunetseka kana kukuvara.
  • Kufambisa Kunodzorwa: Kufamba kunofanirwa kunonoka uye kudzorwa, zvese kana uchisimudza nekudzikisa dumbbell. Dzivisa jerky kana kumhanya-mhanya mafambiro, izvo zvisingangodzikisi kushanda kwechiitwa asiwo zvinowedzera njodzi yekukuvara.
  • Huremu Hwakakodzera: Tanga nehuremu huremu uye zvishoma nezvishoma uwedzere sezvo simba rako rinowedzera. Kushandisa huremu hunorema zvakanyanya kunogona kuita kuti iwe uwirirane pafomu uye unogona kutungamira

FAQ

Can beginners do the Dumbbell Kunze Kutenderera?

Ehe, vanotanga vanogona kuita iyo Dumbbell Yekunze Rotation kurovedza. Nekudaro, zvakakosha kutanga nehuremu huremu kuti uve nechokwadi chechimiro chakakodzera uye kudzivirira kukuvara. Ichi chiito chinobatsira pakusimbisa mhasuru dze rotator cuff. Sezvinoita chero maekisesaizi matsva, zvinokurudzirwa kuve nemurairidzi kana nyanzvi yekusimbisa muviri kuti akuratidze fomu nehunyanzvi hwekuita kudzivirira chero kukuvara kungangoitika.

What are common variations of the Dumbbell Kunze Kutenderera?

  • One-Arm Dumbbell External Rotation: Mushanduro iyi, unoita chiitwa neruoko rumwe panguva, zvichikutendera kuti utarise pabendekete rega rega uye uchikwanisa kuona nekugadzirisa chero kusaenzana.
  • Incline Bench Dumbbell External Rotation: Kusiyana uku kunosanganisira kurara nechiso pasi pabhenji rakarereka, iro rinoshandura kona yekudzidzira uye inogona kutarisa zvikamu zvakasiyana zvemapfudzi.
  • Kumira Dumbbell Kwekunze Kutenderera: Iyi vhezheni inoitwa yakamira, iyo inogona kusanganisa mhasuru dzepakati uye kupa muviri wakazara-wekuita kurovedza muviri.
  • Dumbbell External Rotation neElbow paKnee: Mukusiyana uku, unozorora gokora rako pabvi rako paunenge uchiita maekisesaizi, izvo zvinogona kubatsira kudzikamisa ruoko uye kubvumira kufamba kunodzorwa.

What are good complementing exercises for the Dumbbell Kunze Kutenderera?

  • The Face Pull ndechimwe chiitiko chinozadzisa Dumbbell External Rotation nokuti inotarisa kumashure kwe deltoids uye rotator cuff muscles, iyo yakafanana mapoka emasumbu anotarirwa mukutenderera kwekunze, nokudaro anobatsira kuvandudza kufamba kwefudzi uye kudzivirira kukuvara.
  • Chekupedzisira, iyo Lateral Simudza zvakare inozadzisa iyo Dumbbell Yekunze Rotation sezvo inoshanda iyo deltoids uye ekumusoro musana tsandanyama, inosimudzira mhasuru yemapfudzi uye ichipa kune yakazara fudzi hutano.

Related keywords for Dumbbell Kunze Kutenderera:

  • Dumbbell External Rotation Workout
  • Back kusimbisa maekisesaizi neDumbbell
  • Dumbbell Workout yemusana mhasuru
  • External Rotation exercise ine huremu
  • Dumbbell back exercises
  • Dumbbell External Rotation yemusana simba
  • Rotational Dumbbell Workout yemusana
  • Back muscle Workout neDumbbell
  • Dumbbell maekisesaizi ekumusoro musana
  • External Rotation Dumbbell back exercise
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