Otlolla Elbow Out Rotator
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Overview:
Elbow Out Rotator Stretch ke boikoetliso bo molemo bo etselitsoeng ho ntlafatsa ho feto-fetoha ha maemo le matla mahetleng, haholo-holo ho lebisa mesifa ea rotator cuff. Mokhoa ona o loketse batho ba amehang lipapaling tse hlokang tšebeliso e ngata ea mahetla, joalo ka ho sesa, baseball, kapa tenese, le bakeng sa ba hlaphoheloang likotsi tsa mahetla. Ka ho kenyelletsa boikoetliso bona kemisong ea bona, batho ka bomong ba ka ntlafatsa ho tsamaea ha mahetla, ho fokotsa kotsi ea kotsi, le ho ntlafatsa ts'ebetso ea kakaretso mesebetsing e amanang le ho sisinyeha ha 'mele o ka holimo.
Table of Contents
Instructions
Step-by-step guide:
- Koba setsoe sa hao se letona ka lehlakoreng la 90-degree hoo menoana ea hau e lebang siling 'me letsoho la hao le shebile pele.
- Sebelisa letsoho la hao le letšehali ho hula setsoe sa hao se letona ka bonolo lehetleng la hao le letšehali ho fihlela u ikutloa u otlolohile lehetleng la hao le letona.
- Tšoara boemo bona ka metsotsoana e ka bang 20 ho isa ho e 30, u etsa bonnete ba hore u phefumoloha ka botebo le ka ho lekana hohle.
- Pheta ts'ebetso ka letsoho la hao le letšehali, ho etsa bonnete ba ho otlolla ho lekanang bakeng sa mahetla ka bobeli.
Exercise Tips:
- Motsamao o Bonolo: Fetola letsoho la hau ka ntle, hole le 'mele oa hau, ha u ntse u behile setsoe ka lehlakoreng la hau. Motsamao o lokela ho ba butle le bonolo ho thibela kotsi. Qoba ho sisinyeha kapa ho sisinyeha ka potlako ho ka senyang mesifa le li-ligaments.
- Range of Motion: Otlolla feela ho fihlela moo u ikutloang u hula ka bonolo, eseng bohloko. Ho otlolla ho feta tekano ho ka baka kotsi. Ha o sa kgone ho suthisetsa letsoho la hao hole haholo, ho lokile. Sepheo ke ho eketsa butle-butle mefuta e mengata ea ho sisinyeha ha nako. Liphoso Tse Tloaelehileng Tsa ho Qoba:
- Ho phahamisa Elbow: Phoso e tloaelehileng ke ho phahamisa setsoe ho tloha 'meleng nakong ea ho otlolla. Sena se ka beha khatello e sa hlokahaleng lehetleng.
FAQ
Can beginners do the Otlolla Elbow Out Rotator?
Ee, ba qalang ba ka etsa boikoetliso ba Elbow Out Rotator Stretch. Ke boikoetliso bo bonolo le bo sebetsang ho thusa ho ntlafatsa ho feto-fetoha ha maemo le mefuta e mengata ea ho sisinyeha lenonyeletsong la mahetla. Leha ho le joalo, joalo ka boikoetliso bo bong le bo bong bo bocha, ho bohlokoa ho qala butle le ho tsepamisa maikutlo sebopehong se nepahetseng. Haeba bohloko leha e le bofe kapa bothata bo utloahala nakong ea boikoetliso, bo lokela ho emisoa hang-hang ho thibela kotsi. Ho buisana le setsebi sa boikoetliso ba 'mele kapa setsebi sa 'mele bakeng sa tataiso le hona ho ka ba molemo.
What are common variations of the Otlolla Elbow Out Rotator?
- The Wall-Assisted Elbow-Out Rotator Stretch: Phetolelo ena e kenyelletsa ho ema haufi le lebota le ho beha setsoe sa hau khahlanong le lona ha u ntse u potoloha lehetla ho fihlela u ikutloa u otlolohile.
- The Seated Elbow-Out Rotator Stretch: Sena se etsoa ha u ntse u lutse, 'me setsoe sa hao se kobehile ka mahlakoreng a 90-degree,' me u hula setsoe sa hao ka bonolo ho leba lehetleng le fapaneng u sebelisa letsoho la hao le leng.
- Ho otlolla ha Rotator ea Rotator: Ka phetoho ena, u robala ka morao, beha setsoe sa hao ka lehlakoreng la 90-degree, 'me u sebelise letsoho la hao le fapaneng ho le hula ka bonolo sefubeng sa hau.
- The Yoga Elbow-Out Rotator Stretch: Phapang ena e kenyelletsa melao-motheo ea yoga, moo u tšoarellang nako e telele ha u ntse u tsepamisitse maikutlo.
What are good complementing exercises for the Otlolla Elbow Out Rotator?
- "Arm Circles" e ka tlatsana le Elbow Out Rotator Stretch kaha e boetse e lebisa mesifa ea rotator cuff, e thusang ho futhumatsa le ho matlafatsa mesifa ena, e ka ntlafatsang melemo ea ho otlolla.
- "Cross-Body Shoulder Stretch" ke boikoetliso bo bong bo tlatsanang le Elbow Out Rotator Stretch hobane e lebisa tlhokomelo ho li-deltoids tse ka morao le mesifa e pota-potileng scapula, eo hangata e amehang metsamaong e tšoanang le mesifa ea rotator cuff 'me e ka thusa ho etsa bonnete ba hore e leka-lekane, matla a pharaletseng a mahetla le ho feto-fetoha ha maemo.
Related keywords for Otlolla Elbow Out Rotator:
- Boikoetliso ba mahetla a boima ba 'mele
- Mokhoa oa ho otlolla Elbow Out Rotator
- Boikoetliso ba ho otlolla mahetla
- Boikoetliso ba 'mele oa rotator cuff
- Thupelo ea Elbow Out Rotator Stretch
- Boikoetliso ba ho matlafatsa mahetla
- Boikoetliso ba 'mele bakeng sa bophelo bo botle ba mahetla
- Mokhoa oa ho etsa Elbow Out Rotator Stretch
- Boikoetliso ba lapeng bakeng sa ho tenyetseha ha mahetla
- Boikoetliso ba mahetla bo fokotsang bohloko ka boima ba 'mele