Horar da Ƙungiyar Rotator: Abin da Yake Amfani da Gaske da Kuma Abin da ke ɓata lokacinka

Ƙungiyar ƙwayoyin rotator ƙungiya ce ta ƙananan ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙ Idan suka daina aikinsu sai ka rasa fiye da benci da kuma matattarar da kake yi a sama ka rasa barci a wannan bangaren. Labari mai dadi shi ne cewa horar da su yana da ban sha'awa, gajere, kuma ya dace da minti 10.

Abin da kuke koyarwa a zahiri

Ƙungiyoyi huɗu: Ƙarƙashin ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙ (yana ɗaga hannunsa zuwa gefe, mafi yawa a farkon digiri 30), Ƙarƙashin ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙwar ƙ da kuma ƙananan ƙananan (juyawa na waje), da kuma Ƙarƙashin ƙuƙwalwa (juyawa na ciki). Babban aikin su ba samar da karfi bane, yana mai da hankali ne: kiyaye shugaban humerus yana zaune a cikin socket yayin da hannu ke motsawa.

Shi ya sa ba ka horar da ƙuƙwalwar kamar biceps. Matsayin 2-3 mm zuwa sama na shugaban humeral ya isa ya rage sararin samaniya a ƙarƙashin acromion don haka tendon supraspinatus ya fara farawa a kowane maimaitawa. Manufar ita ce a yi amfani da shi a lokacin da ake yin aiki sosai, ba a yin wani abu ba.

Yadda za a gaya maka kana bukatar karin wannan aikin

• Ƙarƙashin ƙuƙwalwa: daga hannu zuwa gefe yana ciwo tsakanin digiri 60 da 120, kuma baya ciwo a ƙasa ko sama da wannan zangon.
• Rashin daidaituwa na ƙarfi: Dole ne juyawa ta waje ta zauna a kusa da 65-75% na ƙarfin juyawa na ciki. A cikin mutanen da suka matsa shekaru da yawa sau da yawa yakan sauka ƙasa da kashi 50%.
• Gwajin gwaji: Ka kwanta a gefenka ka sake maimaitawa 15 na waje tare da nauyin kilo 4, ba tare da motsawa ba, ba tare da baya ba. Idan ba za ka iya ba kuma ka yi amfani da nauyin 80 kg, wannan shine ragamarka.
• Ciwo mai ban sha'awa a gaban da gefen kafada 12-24 hours bayan latsa kwanaki, ba tare da rauni a baya.

Darasi huɗu da za su taimaka maka ka san yadda za ka yi amfani da shi.

1. Ƙungiyar da ke kula da ayyukan 'yan'uwa. Ƙarƙashin waje mai gefe

Saitin 3 na 12-15 maimaitawa tare da 2-4 kg. Rufe tawul a ƙarƙashin ƙwanƙolin hannu, ƙwanƙolin hannu ya tanƙwara zuwa digiri 90 kuma ya jingina zuwa ga haƙarƙari. Saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin sa Na biyu sama, na biyu a saman, na uku a ƙasa. Idan ka ji kamar ka yi kasala, ko kuma ka yi kasala, hakan yana nufin cewa ka yi nauyi sosai. Kusan kowa yana farawa da wuya.

2. Ka yi tunani a kan wannan. Tsaye na waje a kan wani band ko igiya

Sa'o'i uku na maimaitawa 15 zuwa 20. Elbow a tsayin hawan igiyar ruwa tare da tawul a ƙarƙashinsa, igiya a tsayin gwiwar, motsi kawai a kwance. Zaɓi juriya inda ƙwararrun 3 na ƙarshe suka kasance masu wuya amma har yanzu suna da tsabta. Wannan motsa jiki ne na girma da kuma jini don jijiya, ba motsa jiki ba.

3. Ka yi la'akari da abin da ke ciki. Juyawa na ciki don subscapularis

3 sets na 15 reps a kan wani band, ko wani bambancin ciki-fitar da 5 na biyu riƙe for 8 reps. Yawancin mutane kawai suna horar da juyawa ta waje saboda abin da suka karanta kenan, amma ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin

4. Ka yi la'akari da abin da ke ciki. Scapular iko

Ƙarƙashin ba zai iya aiki ba daga tushe mai rashin ƙarfi. Gidan bango tare da makamai: Saiti biyu zuwa uku na maimaitawa 10, a hankali, da dakika uku zuwa sama da dakika uku zuwa kasa. Ko kuma Y yana da nauyin kilo 1-2, 2-3 na maimaitawa 12.

Sashi da ci gaba

• Yawanci: Sau 2-4 a mako, mintuna 8-12 a kowane zaman.
• Ƙarin ƙarar: 9-12 aiki sets da kafada da mako, rarraba a ko'ina cikin mako.
• Yadda ake ci gaba: ƙara 0.5-1 kg kowane makonni 2-3, ko ƙara 2-3 reps kafin ka ƙara kaya.
• Ƙarfin: wucewa fiye da 6-8 kg a waje juya wuya ya sa hankali. Sama da wannan, kashi na jiki da na jiki suna ɗaukar nauyi.
• Tsarin lokaci: zaka ji canjin farko a cikin makonni 4-6; bambanci na gaske a cikin bayyanar cututtuka da kwanciyar hankali ya bayyana a makonni 10-12.

Yadda za ka yi amfani da shi wajen koyarwa

A matsayin mai warming-up: 1-2 sauki sets na 15-20 reps tare da wani haske band, 2-3 minti kafin ka farko latsa saitin. Ma'anar ita ce jini, ba gajiya ba.

A matsayin babban aiki: a ƙarshen zaman jiki ko a ranakun hutawa. Kada ka yi aiki mai nauyi a gaban babban benci ko latsawa ƙarancin ƙarancin yana nufin ƙarancin mayar da hankali a ƙarƙashin nauyinka mafi girma.

Kuskuren da ke ci gaba da maimaitawa

1. Yana da nauyi sosai. Idan gwiwar hannu ta bar haƙarƙarin, kafada tana aiki, ba ƙwanƙwasa ba.
2. Juyawa ta waje kawai, ciki ba. Rabin ƙugiya ba ta da horo.
3. Saurin gudu yana da sauri. Ya kamata a yi amfani da minti 15 a cikin dakika 60 zuwa 90, ba 20.
4. Makonni uku na aiki, sannan ya daina lokacin da ciwon ya tafi, sannan duk ya dawo cikin wata daya.
5. Gyara kafada yayin da ba a kula da yawan matsawa ba. Idan ka yi saiti 20 na latsawa da saiti 4 na janyewa a mako, babu wata ƙungiya da za ta gyara hakan.

Lokacin da za ka je wurin likita

Wannan shirin na ciwo ne mai rauni, wanda ba shi da rauni. Ka duba shi idan:

• Ciwon ya fara ne ba zato ba tsammani bayan faduwa ko kuma motsa jiki, kuma yana zuwa tare da rauni.
• Ba za ka iya ɗaga hannunka ba, amma wani zai iya ɗaga shi ba tare da matsala ba.
• Ciwon dare yana tashe ka fiye da makonni 2-3 a jere.
• Kuna da ƙyama, ƙwanƙwasawa ko rauni a hannu wanda yawanci wuya ne, ba ƙwanƙwasa ba.
• Babu wani abu da ya inganta bayan makonni 6-8 na aiki na yau da kullum.
• Kafarka tana da ja, dumi, kumbura, ko kuma kana da zazzabi.

Gajerun bayanai

• Koyar da hasken wuta da kuma sau da yawa: Sau 2-4 a mako, 9-12 a mako, minti 8-12 a kowane zaman.
• Abubuwa huɗu: gefe-daya waje juyawa, band waje juyawa, ciki juyawa, scapular iko.
• Maimaitawa 12-20, farawa a 2-4 kg, rufi 6-8 kg, jinkirin jinkirin tare da saukewa na 3 na biyu.
• Ci gaba da kashi 0.5-1 kg kowane makonni 2-3; sakamakon farko a makonni 4-6, ainihin sakamako a 10-12.
• Rashin ƙarfi kwatsam, rashin iya ɗaga hannu da himma, ciwon dare bayan makonni 3, ko ƙarancin hannu yana nufin jarrabawa, ba wani band set ba.