BAND EXTERNAL ROTATION
Yi amfani da igiyoyin juriya don ƙarfafa rotator cuffs da ƙarfafa tsokoki na kafada
Tsare ƙarshen maɗaurin juriya ɗaya zuwa sanda ko riƙe shi da hannaye biyu. Sanya gwiwar gwiwar ku a gefenku kuma lanƙwasa su zuwa digiri 90. Fara tare da kafadun ku ƙasa da ƙirji madaidaiciya. Exhale kuma a hankali matsar da hannuwanku waje, ajiye gwiwar gwiwar ku a gefenku. Ji ƙanƙara na rotator cuff a saman kuma a hankali, ƙarƙashin kulawa, komawa zuwa wurin farawa.
- Tsokoki na farko
- Infraspinatus · Ƙananan Teres (Rotator Cuff)
- Tsokoki na ƙari
- Rear Deltoid · Rhomboids
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Juyawar Waje ta kafada
Zan iya amfani da dumbbells?
Idan kun yi shi a tsaye tare da dumbbells, dole ne ku yi amfani da band ko kebul don rotator cuff ko kwance a gefen ku saboda jagorancin nauyi.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Matsayi mai shirye
Rike band ɗin kuma lanƙwasa gwiwar gwiwar ku zuwa digiri 90. Ci gaba da maƙarƙan gwiwar gwiwar ku zuwa ɓangarorin ku kuma daidaita kafadar ku.
- 2
Juyawa waje
Yin amfani da gwiwar gwiwar ku azaman axis, buɗe hannayenku a hankali a waje. Mayar da hankali kan zurfafa zurfafa a bayan kafada.
- 3
Ƙungilar Vertex
Dakata don jin rotator cuff yana ƙarfafawa a cikakken kewayon motsi.
- 4
Koma a hankali
Sannu a hankali komawa zuwa wurin farawa, tsayayya da elasticity na band. Kar a huta.
ROTATOR CUFF STABILITY
Mai kare kafada, rotator cuff
Rotator cuff shine ƙananan tsokoki guda huɗu waɗanda ke kewaye da haɗin gwiwa na kafada kuma suna taka muhimmiyar rawa a cikin haɗin gwiwa. Juyawa na waje, a tsakanin sauran abubuwa, yana hana infraspinatus da teres ƙananan tsokoki kuma yana tabbatar da sarari a cikin haɗin gwiwa.
Idan rotator cuff yana da rauni idan aka kwatanta da ƙarfin tsokoki na waje (deltoids), haɗarin fashewar kafada yana ƙaruwa. Sabili da haka, ciki har da shi azaman dumi kafin motsa jiki mai nauyi yana da matukar muhimmanci ga lafiyar kafada na dogon lokaci.
RANGE, LOAD & TEMPO
Zaɓi kewayon da kaya wanda ke kiyaye jujjuyawar Banɗa na waje mai maimaitawa
Motsi mai amfani yana ƙarewa kafin ƙwanƙolin ku ko haɗin gwiwar aiki dole su canza matsayi don matsar da kaya. Rike infraspinatus · teres qananan (rotator cuff) yana haifar da motsi yayin da deltoid na baya · rhomboids suna goyan bayan daidaitawa iri ɗaya daga maimaitawar farko zuwa na ƙarshe.
Yi amfani da tsarin ragewa mai sarrafawa na kusan daƙiƙa biyu zuwa uku kuma ku guji bouncing ta hanyar canji. Idan maimaitawar ƙarshe ta zama guntu, sauri, ko a bayyane ta bambanta da ta farko, rage kaya ko dakatar da saitin kafin dabara ta rushe.
Muhimmin bayani: Ci gaba da Juyawa na waje na Band kawai bayan kowane maimaitawa yana bin hanya ɗaya ba tare da ciwon haɗin gwiwa ba.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Gishiri daga jiki
- Abin da kake gani
- Motsin gwiwar gwiwar yana motsawa daga gefe lokacin da aka buɗe hannun.
- Dalili mai yiwuwa
- Shiga Deltoid yana ƙaruwa kuma keɓewar rotator cuff ya kasa.
- Yadda ake gyarawa
- Sanya gwiwar gwiwar ku da ƙarfi a ɓangarorinku ko sanya tawul a tsakanin su.
Juyawa na gangar jikin
- Abin da kake gani
- Matsayin da aka juya gaba dayan gangar jikin don buɗe hannaye.
- Dalili mai yiwuwa
- Rashin isasshen ƙarfin rotator cuff ko juriya mai yawa.
- Yadda ake gyarawa
- Rike ainihin ku a kulle kuma yi amfani da jujjuya haɗin gwiwa kawai na kafada. Muna ba da shawarar rage ƙarfin band ɗin.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Jujjuyawar Waje ta Side Liing Dumbbell
Ka kwanta a gefenka kuma yi amfani da dumbbells don yaƙar nauyi da ƙarfafa rotator cuff.
90/90 band juyawa waje
Horon kwanciyar hankali a cikin jujjuyawar waje tare da hannu ya ɗaga digiri 90 zuwa gefe.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Juyawa na waje shine inshorar ku don horar da kafada mara rauni. Kasance daidai da kowane saiti.
Mitar
sau 3-4 a mako ko lokacin kowane dumi
Muna ba da shawara mai ƙarfi don yin saiti 1-2 azaman dumama kafin motsa jiki na kafada.
girma
2 ~ 3 saiti, sau 15 ~ 20
Wannan tsoka ce da ke buƙatar juriya, don haka yi ta da ƙananan ƙarfi da maimaitawa mai yawa.
- Rike wuyan hannu yana riƙe da band ɗin tsaka tsaki don kar a lanƙwasa shi.
- Yi ƙungiyoyin a hankali don jin ƙarar.
- Abubuwan da ake buƙata shine daidaita ƙirjin ku da kula da matsayi mai kyau.
Tambayoyin da ake yawan yi
Ina tsammanin band din ya yi rauni sosai.
Rotator cuff ƙaramin tsoka ne. Daidaitaccen keɓewa da adadin maimaitawa sun fi mahimmanci fiye da juriya mai ƙarfi.
