Gulu loyima mkati mozungulira mapewa

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

Ukuxhumana kwe Gulu loyima mkati mozungulira mapewa

The Band Standing Internal Shoulder Rotation ndi ntchito yolimbikitsa yomwe imayang'ana minofu ya rotator cuff, yomwe imathandizira kwambiri kuti mapewa azikhala okhazikika komanso kupewa kuvulala. Ndi masewera olimbitsa thupi abwino kwambiri kwa othamanga, makamaka omwe akuchita nawo masewera omwe amafunikira kusuntha mkono mobwerezabwereza monga baseball kapena tennis, komanso anthu omwe akuchira kuvulala kwamapewa. Pophatikizira zolimbitsa thupi izi muzochita zanu, mutha kukulitsa mphamvu zamapewa anu, kuwongolera kuyenda, komanso kuchepetsa chiopsezo chamavuto am'tsogolo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Gulu loyima mkati mozungulira mapewa

• Tetezani mbali ina ya gululo ku chinthu chokhazikika pamtunda wa m'chiuno.
• Kuyika chigongono chanu pambali panu, tembenuzani pang'onopang'ono mkono wanu pathupi lanu mpaka chikugwirizana ndi chiuno chanu.
• Gwirani izi kwa masekondi angapo, kuonetsetsa kuti mukumva kugwedezeka paphewa lanu.
• Pang'onopang'ono bwererani kumalo oyambira, kuwongolera kayendetsedwe kake, ndikubwerezanso chiwerengero chomwe mukufuna.

Izinto zokwenza Gulu loyima mkati mozungulira mapewa

• Maimidwe Oyenera: Imani mowongoka ndi mapazi anu motalikirana ndi mapewa, ndipo msana wanu wowongoka. Pewani kutsamira gululo kapena kupinda msana wanu, chifukwa zitha kuyika kupsinjika kosafunikira pamsana wanu ndikuchepetsa mphamvu ya masewera olimbitsa thupi.
• Malo Oyenera Pamanja: Chigongono chanu chiyenera kukhala pamtunda wa digirii 90 komanso pafupi ndi thupi lanu. Pewani kutambasula mkono wanu kutali ndi thupi lanu kapena kusintha ngodya panthawi yochita masewera olimbitsa thupi, chifukwa zingakupangitseni kupanikizika kwambiri pamapewa ndi m'kamwa mwako.
• Mayendedwe Oyendetsedwa: Chitani masewerawa pang'onopang'ono, mowongolera. Pewani kusuntha kwachangu kapena kofulumira, komwe kungayambitse kuvulala. Komanso, onetsetsani kuti mukukhalabe olimba mu bandi nthawi yonse yochita masewera olimbitsa thupi kuti mutengeke kwambiri minofu.
• Pang'onopang'ono

Gulu loyima mkati mozungulira mapewa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Gulu loyima mkati mozungulira mapewa?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Band Standing Internal Shoulder Rotation. Ndi masewera osavuta omwe amalimbana ndi minofu yozungulira pamapewa. Komabe, ndikofunikira kuti muyambe ndi bandi yolimbana ndi kuwala kuti mupewe kuvulala ndikuwonjezera kukana pang'onopang'ono pamene mphamvu ikukulirakulira. Maonekedwe oyenerera ndi njira zake ndizofunikiranso kuti musavulale. Ndibwino nthawi zonse kwa oyamba kumene kuti alandire malangizo kuchokera kwa katswiri wolimbitsa thupi kuti atsimikizire kuti akuchita masewera olimbitsa thupi moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Gulu loyima mkati mozungulira mapewa?

• Kuzungulira Kwamapewa Kwa Band: Mu mtundu uwu, mumagona cham'mbali ndi gululo lomwe limamangiriridwa ku maziko olimba pamlingo wapansi, ndikuchita kuzungulira kwamkati kuchokera pamalopo.
• Band Internal Shoulder Rotation pa 90 Degrees: Kusinthaku kumaphatikizapo kugwira chigongono chanu pamtunda wa digirii 90 pamene mukuchita masewera olimbitsa thupi, omwe amatha kulunjika mbali zosiyanasiyana za mapewa.
• Gulu Lankhondo Limodzi Lozungulira Mkati Mwa Mapewa: Kusinthaku kumaphatikizapo kuchita masewera olimbitsa thupi ndi mkono umodzi panthawi, zomwe zingathandize kusintha kusalinganika kwa minofu.
• Band Internal Shoulder Rotation ndi Squat: Kusiyanaku kumaphatikizapo kuchita squat pamene mukuyenda mkati mwa phewa, zomwe zingathandize kugwirizanitsa thupi lanu lakumunsi ndi pachimake pamodzi ndi mapewa anu.

Izinto zokufunda ezishisa ezivumelekile Gulu loyima mkati mozungulira mapewa?

• Dumbbell Lateral Raises: Zochita izi zimagwiritsa ntchito minofu ya deltoid kuchokera kumbali ina, kupititsa patsogolo kuyenda kwa mapewa ndi kuyenda kosiyanasiyana, zomwe zingathandize kuti Band Standing Internal Shoulder Rotation ikhale yosalala.
• Push-ups: Push-ups ndi masewera olimbitsa thupi owonjezera pamene akugwira lamba lonse la mapewa, kuphatikizapo minofu ya rotator cuff yomwe imayang'aniridwa makamaka mu Band Standing Internal Shoulder Rotation, motero kulimbikitsa mphamvu zonse za mapewa ndi kukhazikika.