Infraspinatus

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Infraspinatus

Zochita zolimbitsa thupi za Infraspinatus ndizochita zolimbitsa thupi zomwe zimalimbitsa minofu ya infraspinatus, imodzi mwa minofu inayi mu chikhomo cha rotator, kupititsa patsogolo kukhazikika kwa mapewa ndi kuyenda kosiyanasiyana. Ndi yabwino kwa othamanga, anthu omwe akuchira kuvulala kwa mapewa, kapena aliyense amene akufuna kukonza mphamvu zawo zakumtunda. Kuchita masewera olimbitsa thupi kungathandize kupewa kuvulala kwa mapewa, kusintha kaimidwe, komanso kupititsa patsogolo masewera ndi zochitika zomwe zimafuna kuyenda kwakukulu kwa mapewa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Infraspinatus

• Gwirani kadumbbell kakang'ono kapena gulu lotsutsa m'manja mwanu ndikusunga chigongono chanu pafupi ndi mbali yanu panthawi yonse yochita masewera olimbitsa thupi.
• Pang'onopang'ono tembenuzani mkono wanu kutali ndi thupi lanu mpaka mufanane ndi pansi, ndikugwiritsira ntchito minofu yamapewa kuti muyende.
• Gwirani izi kwakanthawi, mukumva kugundana paphewa lanu, makamaka minofu ya infraspinatus yomwe ili gawo la chikhoto chozungulira.
• Pang'onopang'ono bwezerani mkono wanu pamalo oyambira ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Infraspinatus

• Kuyenda Koyendetsedwa: Kulakwitsa kwina kofala ndikuthamangira kuchita masewera olimbitsa thupi. Kuyenda kuyenera kukhala kocheperako komanso koyendetsedwa. Pewani kusuntha kwamphamvu chifukwa kungayambitse kupsinjika kwa minofu. Yambani pogwira kulemera m'manja mwanu, pang'onopang'ono mutembenuzire mkono wanu kunja, gwirani kwa mphindi imodzi, kenako pang'onopang'ono mubwerere kumalo oyambira.
• Kulemera Koyenera: Kugwiritsa ntchito zolemera zolemera kwambiri ndi vuto lina lodziwika. Izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. Yambani ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula. Cholinga chake chiyenera kukhala pa kukangana kwa minofu osati kulemera komwe kumakwezedwa.

Infraspinatus Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Infraspinatus?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Infraspinatus, koma ndikofunikira kuti muyambe ndi zolemera zopepuka kapena kukana ndikuyang'ana mawonekedwe oyenera kuti musavulale. Infraspinatus ndi minofu yaying'ono yomwe ili kumbuyo kwa phewa, kotero ndikofunikira kuti musagwire ntchito mopitilira muyeso kapena kupsinjika. Ndibwinonso kuti mukhale ndi mphunzitsi kapena katswiri woti azikutsogolerani pazochitikazo kuti muwonetsetse kuti njira yoyenera.

Izinto zokufunda ezishisa ezivumelekile Infraspinatus?

• Zochita Zolimbitsa Thupi za Scapular: Zochita izi, monga mizere kapena kukoka, zimagwira ntchito pa rhomboids ndi trapezius minofu yomwe imathandizira scapula, yopindulitsa mwachindunji infraspinatus. Scapula yolimba komanso yokhazikika imapereka maziko olimba kuti infraspinatus igwire bwino ntchito.
• Zochita Zolimbitsa Thupi Pamwamba: Zochita izi zimagwiritsa ntchito deltoids, triceps, ndi minofu yam'mbuyo yam'mbuyo, yomwe imagwira ntchito limodzi ndi infraspinatus panthawi yosuntha. Kulimbitsa minofu imeneyi kungapangitse mphamvu zonse za mapewa ndi kukhazikika, motero zimathandizira ntchito ya infraspinatus.