Atakhala Paphewa Kuzungulira Kwamkati

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mbendelo
• Imimiselo eqhapho: Teres Major, Teres Minor
• Amashwa eqhapho: Deltoid Anterior, Latissimus Dorsi, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Ukuxhumana kwe Atakhala Paphewa Kuzungulira Kwamkati

The Seated Shoulder Internal Rotation ndi masewera olimbitsa thupi omwe amalimbikitsa makamaka minofu ya rotator cuff, kupititsa patsogolo kukhazikika kwa mapewa ndi kuyenda. Kulimbitsa thupi kumeneku ndi koyenera kwa othamanga, makamaka omwe amachita nawo masewera omwe amafuna kusuntha mapewa mwamphamvu, komanso anthu omwe akuchira kuvulala kwam'mapewa. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungapangitse kuti mapewa anu azigwira ntchito bwino, kuchepetsa chiopsezo cha kuvulala, komanso kupititsa patsogolo masewera ndi zochitika za tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Atakhala Paphewa Kuzungulira Kwamkati

• Pindani chigongono chanu pamtunda wa digirii 90 ndikuchiyika m'mbali mwanu, mkono wanu ukufanana ndi pansi.
• Gwirani dumbbell yopepuka kapena gulu lotsutsa m'manja mwanu kuti mugwire ntchito.
• Kusunga chigongono chanu m'mbali mwanu, tembenuzani pang'onopang'ono mkono wanu mkati moloza thupi lanu momwe mungayendere bwino.
• Pang'onopang'ono bwezerani mkono wanu pamalo oyambira ndikubwereza ndondomekoyi kuti muwerenge chiwerengero chomwe mukufuna, kenaka sinthani ku mkono wina.

Izinto zokwenza Atakhala Paphewa Kuzungulira Kwamkati

• Malo Oyenera Pamanja: Yambani ndi chigongono chanu pamtunda wa digirii 90 ndikuyandikira mbali yanu. Nkhono yanu iyenera kukhala yofanana ndi pansi. Uwu ndiye malo abwino owonetsetsa kuti mukuchita minofu yoyenera komanso osayika kupsinjika kosayenera pamalumikizidwe anu.
• Mayendedwe Oyendetsedwa: Pewani mayendedwe ofulumira kapena ogwedezeka. Chinsinsi cha masewerawa ndikuyenda pang'onopang'ono komanso koyendetsedwa. Kuthamanga mozungulira kungayambitse mawonekedwe osayenera komanso kuvulala komwe kungatheke.
• Osatambasula: Kulakwitsa kofala ndikukakamiza mkono kuti uzungulire kuposa momwe ungathere. Izi zingayambitse kuvulala kwa mapewa. Mvetserani thupi lanu ndipo tembenuzani mkono wanu momwe ungathere bwino.
• Gwiritsani Ntchito Kukaniza Koyenera: Ngati mukugwiritsa ntchito

Atakhala Paphewa Kuzungulira Kwamkati Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Atakhala Paphewa Kuzungulira Kwamkati?

Inde, oyamba kumene atha kuchita Seated Shoulder Internal Rotation. Kuchita zimenezi n’kosavuta ndipo sikutanthauza zolemetsa zolemetsa. Ndikofunikira kuti muyambe ndi kulemera kopepuka ndikuyang'ana pa kukhalabe ndi mawonekedwe abwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuchita pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu pamene mphamvu zawo ndi kusinthasintha zikukula. Nthawi zonse funsani katswiri wolimbitsa thupi ngati simukudziwa momwe mungachitire bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Atakhala Paphewa Kuzungulira Kwamkati?

• Kusiyana kwina ndi Kugona Pansi Paphewa Kuzungulira Kwamkati, komwe masewerawa amachitidwa mutagona pambali panu pamtunda.
• The Resistance Band Shoulder Internal Rotation imaphatikizapo kugwiritsa ntchito gulu lolimba lokhazikika pamtunda wam'chiuno, lomwe limapereka kukana kosinthika panthawi yolimbitsa thupi.
• Dumbbell Shoulder Internal Rotation ndi kusiyana kwina komwe dumbbell imagwiritsidwa ntchito m'malo mwa makina a chingwe, kupereka mtundu wina wotsutsa.
• Pomaliza, Incline Bench Shoulder Internal Rotation komwe masewerawa amachitikira pa benchi yokhazikika, kusintha ngodya ndikulunjika mbali zosiyanasiyana za phewa.

Izinto zokufunda ezishisa ezivumelekile Atakhala Paphewa Kuzungulira Kwamkati?

• Kukweza Kwapakati: Izi zimayang'ana pa lateral deltoids, zomwe zimapereka chitukuko chokwanira cha minofu ya mapewa, yomwe imathandizira kayendetsedwe ka kayendetsedwe ka mkati mwa kulimbikitsa minofu yomwe imakhazikika paphewa panthawi yozungulira.
• Nkhope Zimakoka: Nkhope imakoka ntchito ku posterior deltoids ndi minofu yam'mbuyo yam'mbuyo, yomwe imathandizira Seated Shoulder Internal Rotation poonetsetsa kuti chitukuko cha mapewa chikhale chokwanira komanso kupewa kusagwirizana komwe kungayambitse kuvulala.