Chingwe Chokhala 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 Chingwe Chokhala Paphewa Kuzungulira Kwamkati

The Cable Seated Shoulder Internal Rotation ndi masewera olimbitsa thupi omwe amapindula kwambiri ndi minofu ya rotator cuff, kupititsa patsogolo kukhazikika kwa mapewa ndi kusinthasintha. Ndi masewera olimbitsa thupi abwino kwambiri kwa othamanga, makamaka omwe amachita nawo masewera omwe amafunikira mapewa amphamvu komanso osinthika monga baseball, kusambira, kapena tennis. Kuphatikizira zolimbitsa thupi izi muzochita zanu kungathandize kukonza magwiridwe antchito, kupewa kuvulala, komanso kulimbikitsa thanzi labwino pamapewa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Chokhala Paphewa Kuzungulira Kwamkati

• Khalani pa benchi cham'mbali, ndi makina a chingwe kumanja kwanu, ndikugwira chogwiriracho ndi dzanja lanu lamanja, kusunga chigongono chanu pamtunda wa 90-degree ndipo mkono wanu wakumtunda uli pafupi ndi mbali yanu.
• Pang'onopang'ono tembenuzani mkono wanu kutsogolo kwa thupi lanu, kukoka chogwirira ndi chingwe, kwinaku mukusunga chigongono chanu.
• Imani kaye pang'ono pamene mkono wanu wayamba kuzungulira thupi lanu, kenako pang'onopang'ono mubwerere kumalo oyambira.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kenaka sinthani mbali kuti mugwiritse ntchito phewa lanu lakumanzere.

Izinto zokwenza Chingwe Chokhala Paphewa Kuzungulira Kwamkati

• Mayendedwe Osalala ndi Owongolera: Chinsinsi chothandizira kwambiri pa Chingwe Chokhala Paphewa Kuzungulira Kwamkati ndikochita kubwereza kulikonse ndikuyenda pang'onopang'ono, koyendetsedwa. Pewani chiyeso chogwiritsa ntchito mphamvu kapena kuthamangira kuchita masewera olimbitsa thupi.
• Gwiritsani Ntchito Kulemera Kwambiri: Ndi kulakwitsa kofala kugwiritsa ntchito kulemera kwakukulu, zomwe zingayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke. Yambani ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula. Kumbukirani, cholinga chake ndi kutsutsa minofu yanu, osati kuikakamiza.
• Sungani Chigoba Chanu Pafupi: Panthawi yochita masewera olimbitsa thupi, sungani chigoba chanu pafupi ndi thupi lanu. Kulola chigongono chanu kuti chichoke m'thupi lanu kungachepetse mphamvu ya masewera olimbitsa thupi ndikuwonjezera

Chingwe Chokhala Paphewa Kuzungulira Kwamkati Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Chokhala Paphewa Kuzungulira Kwamkati?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable Seated Shoulder Internal Rotation, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kukutsogolerani kuti mutsimikizire kuti mukuchita bwino. Zochita izi zimayang'ana kwambiri minofu yozungulira, yomwe ndi yofunika kwambiri kuti mapewa akhazikike komanso mphamvu zakumtunda kwa thupi lonse.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Chokhala Paphewa Kuzungulira Kwamkati?

• Resistance Band Atakhala Pamapewa Kuzungulira Kwamkati: Pakusintha uku, gulu lotsutsa limagwiritsidwa ntchito m'malo mwa chingwe. Gululo likhoza kumangika ku chinthu cholimba pamtunda wa chigongono.
• Chingwe Choyimilira Paphewa Kuzungulira Kwamkati: Kusinthaku kumachitika ataimirira m'malo mokhala pansi, zomwe zimatha kuphatikizira minofu yosiyana ndikupereka mawonekedwe osiyanasiyana.
• Chingwe Chokhala Paphewa Kuzungulira Kwamkati Ndi Mpira Wokhazikika: Kusinthaku kumaphatikizapo mpira wokhazikika. Mumakhala pa mpira pamene mukuchita masewera olimbitsa thupi, zomwe zingathandize kuwongolera bwino komanso mphamvu zazikulu.
• Chingwe cha Arm Chimodzi Chokhazikika Paphewa Kuzungulira Kwamkati: Kusinthaku kumayang'ana pa mkono umodzi panthawi imodzi, kukulolani kuti muyang'ane kwambiri mawonekedwe ndi kayendetsedwe ka phewa lililonse.

Izinto zokufunda ezishisa ezivumelekile Chingwe Chokhala Paphewa Kuzungulira Kwamkati?

• Kukoka Kwankhope: Kukoka kwa nkhope sikumangogwira ntchito kumbuyo kwa deltoid komanso kumagwiranso ntchito ndi minofu ya rotator cuff, kumathandizira kasinthasintha wamkati polimbikitsa kukhazikika kwa mapewa ndi mphamvu.
• Kusindikiza Pamapewa Pamwamba: Zochitazi zimagwirizanitsa lamba wonse wa pamapewa, kuphatikizapo minofu yomwe imagwiritsidwa ntchito panthawi ya Cable Seated Shoulder Internal Rotation, kuthandiza kupititsa patsogolo mphamvu zamapewa ndi kuyenda.