Gulu loyima lakunja lozungulira mapewa

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Ngoma
• Imimiselo eqhapho: Deltoid Posterior, Teres Minor

Ukuxhumana kwe Gulu loyima lakunja lozungulira mapewa

The Band Standing External Shoulder Rotation ndi masewera olimbitsa thupi omwe amalimbitsa kwambiri minofu ya rotator cuff, kupititsa patsogolo kukhazikika kwa mapewa ndi kuchepetsa chiopsezo cha kuvulala. Ndi masewera olimbitsa thupi abwino kwa othamanga, makamaka omwe amachitapo kanthu poponya kapena kupitilira apo, komanso anthu omwe akuchira kuvulala kwamapewa. Mwa kuphatikiza masewerawa m'chizoloŵezi chawo, anthu amatha kupititsa patsogolo machitidwe awo a paphewa, kukhala ndi thanzi labwino, komanso kupititsa patsogolo masewera awo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Gulu loyima lakunja lozungulira mapewa

• Ikani mapazi anu m'lifupi-m'lifupi-m'lifupi kuti muyese bwino ndipo onetsetsani kuti msana wanu ulibe ndale.
• Yambani ndi manja anu kutsogolo kwa mimba yanu, manja anu akuyang'ana wina ndi mzake, ndipo bandelo likugwedezeka.
• Pang'onopang'ono tembenuzani manja anu kunja, kutali ndi thupi lanu, kwinaku mukusunga zigono zanu m'mbali mwanu.
• Gwirani malowo kwa masekondi angapo, kenako pang'onopang'ono mubwerere kumalo oyambira, kuonetsetsa kuti mukupitirizabe kukana ndi gulu lonselo.

Izinto zokwenza Gulu loyima lakunja lozungulira mapewa

• Kuyika Kwa Band Moyenera: Gululo liyenera kutetezedwa pamtunda wa chigongono. Mukagwira gululo, chigongono chanu chiyenera kukhala pamtunda wa madigiri 90, ndipo mkono wanu ukhale wofanana ndi pansi. Kulakwitsa kofala ndikuyika gululo kwambiri kapena lotsika kwambiri, zomwe zingayambitse mawonekedwe olakwika komanso kuvulaza.
• Kuyenda Koyendetsedwa: Pamene mukuchita masewera olimbitsa thupi, onetsetsani kuti mutembenuza phewa lanu kunja pang'onopang'ono komanso mwadongosolo, kenako pang'onopang'ono mubwerere kumalo oyambira. Pewani chiyeso chogwiritsa ntchito mayendedwe ofulumira, ogwedezeka, omwe amatha kusokoneza phewa lanu.
• Khalani Pafupi: Sungani chigongono chanu pafupi ndi thupi lanu panthawiyi

Gulu loyima lakunja lozungulira mapewa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Gulu loyima lakunja lozungulira mapewa?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Band Standing External Shoulder Rotation. Ndizochita zolimbitsa thupi kwambiri kuti zithandizire kusuntha kwa mapewa ndi kukhazikika, komanso kulimbikitsa minofu ya rotator cuff. Komabe, ndikofunikira kuti muyambe ndi gulu lolimbana ndi kuwala ndikuyang'ana kwambiri kuchita masewera olimbitsa thupi ndi mawonekedwe oyenera kuti musavulale. Ngati mukumva kusapeza bwino kapena kupweteka, ndi bwino kusiya kuchita masewera olimbitsa thupi ndikuwonana ndi katswiri wolimbitsa thupi kapena physiotherapist.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Gulu loyima lakunja lozungulira mapewa?

• Band Standing External Shoulder Rotation with Arm Abducted: Mukusintha uku, mumagwira mkono wanu kumbali ndi 90-degree angle pamene mukuchita kasinthasintha, komwe kumalunjika minofu yamapewa mosiyana.
• Gulu Loyimilira Kuzungulira Kwamapewa Kwakunja Ndi Nangula Wapamwamba: Apa, gululo limakhazikika pamalo okwera, omwe amakhala pamwamba pa mutu, kusintha mbali ya kukana ndikugwiritsa ntchito minofu ya mapewa kuchokera mbali ina.
• Band Standing External Shoulder Rotation with Low Nangula: Gululi limazikika pamunsi, nthawi zambiri kuzungulira kutalika kwa mawondo, zomwe zimasinthanso mbali ya kukana ndikuwongolera mbali zosiyanasiyana za phewa.
• Single Arm Band Kuyimirira Kuzungulira Kwamapewa Kwakunja: Kusinthaku kumaphatikizapo kuchita masewera olimbitsa thupi ndi mkono umodzi panthawi, zomwe zingathandize kuthana ndi kusamvana kulikonse pakati pa mbali ziwirizo.

Izinto zokufunda ezishisa ezivumelekile Gulu loyima lakunja lozungulira mapewa?

• Push-ups: Mapush-ups amagwira ntchito pa minofu ya pectoral ndi triceps, yomwe ndi minofu yachiwiri yomwe imakhudzidwa ndi kuzungulira kwa mapewa, motero kumapangitsa kuti mapewa akhale olimba komanso okhazikika.
• Band Pull Aparts: Zochita izi zimayang'ana ma rhomboids ndi trapezius minofu kumtunda kumbuyo, kulimbikitsa kaimidwe bwino ndi mapewa, zomwe zimapindulitsa popanga Band kuyimirira kunja kwa mapewa kuzungulira ndi mawonekedwe olondola.