Kanikizani Mapewa

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Ngoma
• Imimiselo eqhapho: Deltoid Anterior
• Amashwa eqhapho: Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii

Ukuxhumana kwe Kanikizani Mapewa

The Shoulder Press ndi masewera olimbitsa thupi apamwamba omwe amalimbana kwambiri ndi ma deltoids, komanso amaphatikiza ma triceps ndi minofu yakumbuyo yakumbuyo, zomwe zimapangitsa kukhala chisankho chabwino kwambiri pakulimbitsa thupi lonse komanso kukhazikika. Ndizoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene kupita kwa othamanga apamwamba, monga kulemera kwake ndi mphamvu zimatha kusinthidwa malinga ndi luso la munthu. Anthu angasankhe kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo osati kungomanga minofu ndi mphamvu, komanso kuti azitha kuyenda bwino pamapewa ndi kukhazikika, zomwe zingathe kupititsa patsogolo masewera ena ndi zochitika za tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kanikizani Mapewa

• Pang'onopang'ono kanikizani ma dumbbells mpaka manja anu atatambasulidwa pamwamba pa mutu wanu, koma samalani kuti musatseke zigongono zanu.
• Gwirani malowa kwa sekondi kuti muwonjezere kuchulukana kwapamwamba pamapewa.
• Pang'onopang'ono tsitsani ma dumbbells kubwerera kumalo oyambira pamapewa, kuonetsetsa kuti mukuyendetsa kayendetsedwe kake kuti mugwirizane ndi minofu yanu bwino.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, ndikusunga mawonekedwe oyenera panthawi yonse yolimbitsa thupi.

Izinto zokwenza Kanikizani Mapewa

• **Pewani Kuchulutsa **: Cholakwika chimodzi chofala ndikuyesa kukweza kulemera kwambiri mwachangu. Izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. Ndi bwino kuyamba ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.
• **Kuyenda Koyendetsedwa**: Osagwiritsa ntchito liwiro kukweza zolemera. M’malo mwake, kwezani ndi kutsitsa zolemerazo pang’onopang’ono komanso mwadongosolo. Izi sizingochepetsa chiopsezo cha kuvulala, komanso zimatsimikizira kuti minofu yanu ikugwira ntchito mokwanira panthawi yonseyi.
• **Njira Yopumira**: Kupuma koyenera ndikofunikira pakuchita masewera olimbitsa thupi aliwonse. Pumani mpweya pamene mukutsitsa

Kanikizani Mapewa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kanikizani Mapewa?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Shoulder Press. Komabe, ayenera kuyamba ndi zolemera zopepuka ndikuyang'ana mawonekedwe oyenera kuti asavulale. Ndikwabwinonso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira zoyeserera zingapo zoyambirira kuti atsimikizire kuti njirayo ndi yolondola. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuti muwonjezere kulemera pang'onopang'ono pamene mphamvu ndi chidaliro zimakula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kanikizani Mapewa?

• The Seated Shoulder Press imachitidwa pokhala pansi, zomwe zimathandiza kudzipatula minofu ya mapewa mwa kuchepetsa kugwiritsa ntchito thupi lapansi.
• The Arnold Press, yotchedwa Arnold Schwarzenegger, imaphatikizapo kupotoza ma dumbbells pamene mukuwakweza, kugwira ntchito zosiyanasiyana za mapewa.
• The Behind the Neck Press ndikusintha komwe barbell imatsitsidwa kumbuyo kwa mutu m'malo mwa kutsogolo, kulunjika ku posterior deltoids kwambiri.
• The Single-Arm Shoulder Press imachitika mkono umodzi panthawi, zomwe zingathandize kuthana ndi kusalingana kulikonse kwa minofu pakati pa mapewa amanzere ndi kumanja.

Izinto zokufunda ezishisa ezivumelekile Kanikizani Mapewa?

• Mizere Yowongoka imathandizana ndi Shoulder Press pogwiritsa ntchito minofu ya mapewa ndi minofu ya trapezius, kupereka maphunziro apamwamba amphamvu a thupi.
• Front Raises imagwira ntchito ma anterior deltoids, omwe angathandize kulimbitsa mphamvu ndi kukhazikika kwa mapewa anu kuti musunthe m'mwamba pamapewa.