Dumbbell e robetse ka ntle ho potoloha ha mahetla
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Overview:
The Dumbbell Lying External Shoulder Rotation ke boikoetliso bo lebisitsoeng bo matlafatsang mesifa ea rotator cuff, ho matlafatsa botsitso ba mahetla le ho fokotsa kotsi ea kotsi. E loketse baatlelete, haholo ba amehang lipapaling tse hlokang mahetla a matla le a phetseng hantle, joalo ka baseball kapa ho sesa. Batho ka bomong ba ka 'na ba batla ho etsa boikoetliso bona ho ntlafatsa ts'ebetso ea mahetla ka kakaretso, ho eketsa matla a' mele o ka holimo, le ho boloka 'mele o leka-lekaneng le o lekanang.
Table of Contents
Instructions
Step-by-step guide:
- Boloka setsoe sa hau se hatelletse lehlakoreng la hau 'me forearm ea hau e bapile fatše.
- Butle-butle potoloha lehetla la hao ho phahamisa dumbbell ho fihlela forearm ea hau e le perpendicular fatše.
- Emisa ho se hokae ka holimo ho motsamao, ebe butle theola dumbbell ho khutlela sebakeng sa ho qala.
- Pheta boikoetliso bakeng sa palo eo u e batlang ea ho pheta-pheta, ebe u fetohela ka lehlakoreng le leng 'me u etse mehato e tšoanang.
Exercise Tips:
- Laola Motsamao oa Hao: Butle-butle potoloha lehetla la hao ho phahamisa dumbbell ho fihlela e le ka holim'a 'mele oa hau, ebe u e theola butle-butle fatše. Sena e lokela ho ba motsamao o laolehileng, o boreleli, eseng o potlakileng kapa o ferekaneng. Qoba ho sebelisa matla ho phahamisa dumbbell, kaha sena se ka lebisa khatellong ea mahetla.
- Boloka Setsi sa Hao se Haufi: Phoso e tloaelehileng ke ho lumella setsoe hore se suthele hole le 'mele nakong ea boikoetliso. Ho e-na le hoo, boloka setsoe sa hau se le haufi le lehlakore la hau nakong eohle ea motsamao. Sena se thusa ho arola mesifa ea mahetla le ho thibela kotsi.
- Sebelisa Boima bo Loketseng: U se ke ua sebelisa dumbbell e boima haholo. Ho molemo ho sebelisa lebone
FAQ
Can beginners do the Dumbbell e robetse ka ntle ho potoloha ha mahetla?
E, ba qalang ba ka etsa boikoetliso ba Dumbbell Lying External Shoulder Rotation, empa ho bohlokoa ho qala ka boima bo bobebe ho qoba kotsi. Boikoetliso bona bo lebisa mesifa ea rotator cuff, e atisang ho hlokomolohuoa mesebetsing e tloaelehileng ea ho ikoetlisa. Ho bohlokoa ho etsa boikoetliso bona ka nepo ho qoba likotsi tsa mahetla. Haeba u sa tsoa koetlisoa ka matla, ho ka ba molemo ho ba le mokoetlisi kapa setsebi sa boikoetliso ba 'mele ho u bontša mokhoa o nepahetseng.
What are common variations of the Dumbbell e robetse ka ntle ho potoloha ha mahetla?
- The Seated External Shoulder Rotation: Ka phetoho ena, u etsa boikoetliso ha u ntse u lutse hantle holim'a benche, e ka thusang ho arola mesifa ea mahetla le ho thibela ho qhekella le lihlopha tse ling tsa mesifa.
- The Standing External Shoulder Rotation: Phapang ena e etsoa boemong bo emeng, bo ka thusang ho kenya letsoho mokokotlong oa hau le ho ntlafatsa ho leka-lekana le boemo ba hau.
- The Incline Bench External Shoulder Rotation: Phapang ena e etsoa ka benche e sekametseng, e fetolang lehlakoreng la boikoetliso le ho lebisa mesifa ka tsela e fapaneng hanyenyane.
- The Resistance Band External Shoulder Rotation: Ho e-na le ho sebelisa li-dumbbells, phapang ena e sebelisa sehlopha sa ho hanyetsa, se ka fanang ka mofuta o fapaneng oa ho hanyetsa le ho ka eketsa phephetso ea boikoetliso.
What are good complementing exercises for the Dumbbell e robetse ka ntle ho potoloha ha mahetla?
- Dumbbell Lateral Raises: Boikoetliso bona bo shebile li-deltoids tsa morao-rao, tse bohlokoa bakeng sa ho koeteloa le ho tsitsa ha mahetla. Ka ho matlafatsa mesifa ena, e tlatsana le Dumbbell e robetseng ka ntle ho potoloha ha mahetla ka ho ntlafatsa bokhoni ba mahetla ba ho etsa metsamao ea ho potoloha.
- Li-Face Pulls: Boikoetliso bona bo lebisa tlhokomelo ho li-deltoids tse ka morao le mesifa ea rotator cuff, e amehang ka ho toba ho potoloha ha mahetla ka ntle. Sena se etsa hore e be motlatsi o phethahetseng ho Dumbbell e robalang ka ntle ho potoloha ha mahetla, kaha e matlafatsa mesifa ena le ho ntlafatsa katleho ea boikoetliso ba ho potoloha.
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