Ho otlolla Cuff ea Rotator
:
Get the library in your pocket!
Overview:
Rotator Cuff Stretch ke boikoetliso bo molemo bo etselitsoeng ho eketsa ho feto-fetoha ha maemo le matla a mesifa ea mahetla, e ka ntlafatsang mefuta e mengata ea ho tsamaea le ho fokotsa kotsi ea kotsi. Ke boikoetliso bo loketseng bakeng sa batho ba amehang lipapaling tse hlokang ho sisinyeha ha matsoho khafetsa, joalo ka baseball kapa ho sesa, hammoho le ba hlaphoheloang likotsi tsa mahetla. Ka ho kenyelletsa mokhoa ona kemisong ea bona ea boikoetliso, batho ka bomong ba ka ntlafatsa ts'ebetso ea bona ea liatleletiki, ba thibela mathata a mahetla, le ho khothaletsa bophelo bo botle ba mahetleng.
Table of Contents
Instructions
Step-by-step guide:
- Koba setsoe sa hao ka lehlakoreng la likhato tse 90, letsoho la hao le shebile fatše.
- Butle-butle potoloha letsoho la hao ho ea 'meleng oa hao ho fihlela letsoho la hao le lebile siling, u boloke setsoe sa hau se le lehlakoreng la 90-degree.
- Tšoara boemo bona metsotsoana e 15 ho isa ho e 30, u ikutloa u otlolohile lehetleng la hao.
- Butle-butle khutlisetsa letsoho la hau sebakeng sa ho qala 'me u phete boikoetliso ka letsoho le leng.
Exercise Tips:
- Boloka Boemo bo Nepahetseng: Ha u ntse u otlolla, etsa bonnete ba hore u boloka mokokotlo oa hao o otlolohile 'me mahare a mahetla a hula hanyenyane. Sena se thusa ho qoba khatello e sa hlokahaleng molaleng le mokokotlong oa hau. Qoba ho tsoma mahetla kapa ho sotha 'mele oa hau, kaha maemo ana a fosahetseng a ka baka kotsi.
- Ho otlolla butle butle: Se ke oa qobella ho otlolla ka ho hulela letsoho la hau hole haholo kapa kapele haholo. Ena ke phoso e tloaelehileng e ka lebisang ho taboha ha mesifa. Ho e-na le hoo, butle-butle eketsa ho otlolla ho fihlela moo u utloang tsitsipano e bonolo 'me ue tšoare moo. Haeba u utloa bohloko leha e le bofe, khaotsa hang-hang.
- Phefumoloho e tsitsitseng: E 'ngoe e tloaelehileng
FAQ
Can beginners do the Ho otlolla Cuff ea Rotator?
Ee, ba qalang ba ka etsa boikoetliso ba Rotator Cuff Stretch. Ke boikoetliso bo botle haholo ho ntlafatsa ho tenyetseha ha mahetla le matla, le ho thibela likotsi. Leha ho le joalo, ho bohlokoa ho qala butle le ho netefatsa sebopeho se nepahetseng ho qoba kotsi. Ho ka 'na ha e-ba molemo ho ba le mokoetlisi kapa setsebi sa' mele se u tataisang nakong ea boikoetliso qalong ho netefatsa hore u se etsa ka nepo.
What are common variations of the Ho otlolla Cuff ea Rotator?
- The Doorway Stretch: Bakeng sa phapang ena, u ema monyako ebe u beha matsoho a hao ka mahlakoreng a mabeli, u khumama ka lehlakoreng la 90-degree, ebe u itšetleha ka pele ho otlolla cuff ea rotator.
- The Towel Stretch: Sena se kenyelletsa ho tšoara thaole ka morao ka matsoho a hau ka bobeli, 'me ka bonolo u hule holimo ka letsoho le ka holimo ho otlolla cuff ea rotator letsohong le ka tlaase.
- The Overhead Stretch: Phapang ena e kenyelletsa ho fihla letsoho la hau ka holim'a hlooho ea hau, u le khumame ka setsoe 'me ka bonolo u sutumelletsa setsoe ka letsoho la hao le fapaneng.
- The Liing External Rotation Stretch: Sena se etsoa ka ho robala ka lehlakore, letsoho la hao le ka tlaase le kobehile setsoe 'me letsoho la hao le eme ka mpeng, ebe ka bonolo u phahamisa bokamorao ba letsoho la hao ho ea siling.
What are good complementing exercises for the Ho otlolla Cuff ea Rotator?
- "Internal Rotation Stretch" ke boikoetliso bo bong bo molemo, kaha bo sebetsa ka har'a mesifa ea ka hare ea mokokotlo oa rotator, ho tlatsana le Rotator Cuff Stretch ka ho ntlafatsa ho tsamaea ka kakaretso le matla a lehetla.
- "Cross-Body Shoulder Stretch" ke boikoetliso bo botle bo tlatselletsang ho Rotator Cuff Stretch hobane e lebisa karolo e ka morao ea lehetla le mokokotlo o ka holimo, ho ntlafatsa mefuta e mengata ea ho sisinyeha le ho khothalletsa boemo bo ntlafetseng.
Related keywords for Ho otlolla Cuff ea Rotator:
- Boikoetliso ba Rotator Cuff
- Boikoetliso ba 'mele ka morao
- Boikoetliso bo matlafatsang morao
- Bodyweight rotator cuff e otlolohile
- Boikoetliso bakeng sa mesifa ea morao
- Rotator cuff e otlolla bakeng sa bohloko ba morao
- Boikoetliso ba boima ba 'mele bakeng sa matla a mokokotlo
- Boikoetliso ba lapeng bakeng sa mesifa ea mokokotlo
- Rotator Cuff Otlolla ntle le lisebelisoa
- Boikoetliso ba morao ka ho sebelisa boima ba 'mele