Dumbbell atagona kunja mapewa kasinthasintha

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Migergo

Ukuxhumana kwe Dumbbell atagona kunja mapewa kasinthasintha

Dumbbell Liing External Shoulder Rotation ndi masewera olimbitsa thupi omwe amalimbitsa minofu ya rotator cuff, kupititsa patsogolo kukhazikika kwa mapewa ndi kuchepetsa chiopsezo cha kuvulala. Ndi yabwino kwa othamanga, makamaka omwe amachita nawo masewera omwe amafunikira mapewa amphamvu komanso athanzi, monga baseball kapena kusambira. Anthu angafune kuchita izi kuti azitha kugwira bwino ntchito pamapewa awo, kuwonjezera mphamvu zakumtunda kwa thupi, komanso kukhala ndi thupi loyenera komanso lofanana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell atagona kunja mapewa kasinthasintha

• Gwirani chigongono chanu pambali panu ndipo mkono wanu ukufanana ndi pansi.
• Pang'onopang'ono tembenuzani phewa lanu kuti mukweze dumbbell mmwamba mpaka mkono wanu ukhale perpendicular pansi.
• Imani kwa kamphindi pamwamba pa kayendetsedwe kake, kenaka muchepetse pang'onopang'ono dumbbell kubwerera kumalo oyambira.
• Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kenaka sinthani mbali ina ndikuchitanso chimodzimodzi.

Izinto zokwenza Dumbbell atagona kunja mapewa kasinthasintha

• Yang'anirani Mayendedwe Anu: Pang'onopang'ono tembenuzani phewa lanu kuti mukweze dumbbell mpaka pamwamba pa thupi lanu, kenaka muchepetse pang'onopang'ono pansi. Izi ziyenera kukhala zoyendetsedwa bwino, zoyenda bwino, osati zofulumira kapena zowonongeka. Pewani kugwiritsa ntchito mphamvu kuti mukweze dumbbell, chifukwa izi zingayambitse kupsinjika kwa mapewa.
• Sungani Chigongono Chanu Pafupi: Cholakwika chofala ndikulola chigongono kuti chichoke pathupi pakuchita masewera olimbitsa thupi. M'malo mwake, sungani chigongono chanu pafupi ndi mbali yanu panthawi yonseyi. Izi zimathandiza kupatulira minofu ya mapewa ndikupewa kuvulala.
• Gwiritsani Ntchito Kulemera Koyenera: Osagwiritsa ntchito dumbbell yomwe imakhala yolemera kwambiri. Ndi bwino kugwiritsa ntchito choyatsira

Dumbbell atagona kunja mapewa kasinthasintha Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell atagona kunja mapewa kasinthasintha?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Liing External Shoulder Rotation, koma ndikofunikira kuti muyambe ndi kulemera kochepa kuti mupewe kuvulala. Zochita izi zimayang'ana minofu ya rotator cuff, yomwe nthawi zambiri imanyalanyazidwa pochita masewera olimbitsa thupi. Ndikofunikira kuchita izi moyenera kuti musavulale mapewa. Ngati mwangoyamba kumene kuphunzitsidwa zamphamvu, zingakhale zothandiza kukhala ndi mphunzitsi wanu kapena katswiri wazolimbitsa thupi akuwonetseni mawonekedwe oyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell atagona kunja mapewa kasinthasintha?

• Kuzungulira Kwamapewa Kwakunja: Mwa kusinthaku, mumachita masewera olimbitsa thupi mutakhala molunjika pa benchi, zomwe zingathandize kudzipatula pamapewa ndikupewa kunyenga ndi magulu ena a minofu.
• Kuzungulira Kwamapewa Kwakunja: Kusinthaku kumachitika moyimirira, zomwe zingathandize kugwirizanitsa pachimake chanu ndikuwongolera bwino komanso momwe mumakhalira.
• The Incline Bench External Shoulder Rotation: Kusinthaku kumachitika pa benchi yotsamira, yomwe imasintha mbali ya masewera olimbitsa thupi ndikuwongolera minofu mosiyana pang'ono.
• The Resistance Band External Shoulder Rotation: M'malo mogwiritsa ntchito ma dumbbells, kusiyana kumeneku kumagwiritsa ntchito gulu lotsutsa, lomwe lingapereke kukana kosiyana komanso kuonjezera vuto la masewerawo.

Izinto zokufunda ezishisa ezivumelekile Dumbbell atagona kunja mapewa kasinthasintha?

• Dumbbell Lateral Raises: Zochita izi zimayang'ana lateral deltoids, yomwe ndi yofunika kwambiri kuti mapewa azibedwa komanso kukhazikika. Polimbitsa minofu iyi, imathandizira Dumbbell yomwe ili kunja kwa mapewa ndikuwongolera luso la mapewa kuti lizitha kuyenda mozungulira.
• Kukokera Pamaso: Zochita izi zimayang'ana kumbuyo kwa deltoids ndi minofu ya rotator cuff, yomwe imakhudzidwa mwachindunji ndi kuzungulira kwa mapewa. Izi zimapangitsa kuti zikhale zogwirizana bwino ndi Dumbbell yomwe ili kunja kwa mapewa, chifukwa imalimbitsa minofuyi ndikuwonjezera mphamvu ya masewera olimbitsa thupi.