Kanikizani Mapewa

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Mbendelo
• Imimiselo eqhapho: Deltoid Anterior
• Amashwa eqhapho: Deltoid Lateral, Serratus Anterior, Triceps Brachii

Ukuxhumana kwe Kanikizani Mapewa

The Shoulder Press ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma deltoids ndi triceps, zomwe zimapangitsa kuti thupi likhale ndi mphamvu komanso kutanthauzira kwa minofu. Ndi masewera olimbitsa thupi abwino kwa okonda masewera olimbitsa thupi amisinkhu yonse, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa champhamvu yake yosinthika. Anthu angafune kuphatikizirapo Shoulder Press muzochita zawo kuti alimbikitse kukhazikika kwa mapewa, kusintha kaimidwe, ndikuthandizira kuchita bwino pamasewera osiyanasiyana ndi zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kanikizani Mapewa

• Kwezani zolemera pamwamba pa mutu ndikuwongolera mowongolera kwinaku mukutulutsa mpweya, pumirani kwa sekondi imodzi mikono itatambasulidwa mokwanira.
• Pang'onopang'ono tsitsani ma dumbbells kubwerera kumalo oyambira pamapewa anu mukupuma.
• Onetsetsani kuti msana wanu ukhale wowongoka ndikupewa kugwiritsa ntchito miyendo kapena torso kuti mukweze zolemera; mapewa anu ndi manja anu ayenera kugwira ntchito zonse.
• Bwerezani izi kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukukhala bwino nthawi zonse.

Izinto zokwenza Kanikizani Mapewa

• Pewani Kutseka Zigono: Cholakwika chomwe mungapewe ndikutseka zigono zanu pamwamba pa chonyamulira. Izi zitha kuyika kupsinjika kosafunikira pamamfundo a chigongono chanu komanso kungayambitse kuvulala. M'malo mwake, yesetsani kupindika pang'ono m'zigongono zanu pamwamba pa kayendetsedwe kake.
• Mayendedwe Oyendetsedwa: Ndikofunikira kusindikiza mapewa ndi mayendedwe oyendetsedwa. Pewani kugwiritsa ntchito mphamvu kuti mukweze zolemera, chifukwa izi zingayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke. M’malo mwake, kwezani ndi kutsitsa zolemerazo pang’onopang’ono komanso mwadongosolo.
• Osagwiritsa Ntchito Kulemera Kwambiri: Cholakwika china chofala ndikugwiritsa ntchito kulemera kwambiri. Izi zingayambitse maonekedwe oipa

Kanikizani Mapewa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kanikizani Mapewa?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Shoulder Press. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kukutsogolerani poyambira masewerowa kuti atsimikizire kuti mukuchita bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunika kuti muyambe kutentha bwino komanso kuti pang'onopang'ono muwonjezere kulemera kwanu pamene mphamvu zanu zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kanikizani Mapewa?

• The Seated Shoulder Press imachitika mutakhala pansi, zomwe zimapereka chithandizo chochulukirapo kumbuyo kwanu ndikukulolani kuti muzingoyang'ana pamapewa anu ndi minofu ya mkono.
• The Arnold Press, yotchedwa Arnold Schwarzenegger, imaphatikizapo kuyambitsa makina osindikizira ndi manja anu kuyang'ana thupi lanu ndi kuzungulira manja anu pamene mukukweza zolemera.
• The Behind-the-Neck Shoulder Press ndikusintha kovutirapo komwe barbell imatsitsidwa kumbuyo kwa mutu m'malo mwa kutsogolo, komwe kumatha kulunjika mbali zosiyanasiyana za minofu yamapewa.
• The Single-Arm Shoulder Press imaphatikizapo kukanikiza kulemera ndi mkono umodzi panthawi, zomwe zingathandize kuzindikira ndi kukonza kusalinganika kulikonse mu mphamvu.

Izinto zokufunda ezishisa ezivumelekile Kanikizani Mapewa?

• Mizere Yowongoka: Mizere yowongoka imayang'ana ma deltoids ndi minofu ya trapezius, yomwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito pamapewa, motero imapangitsa kuti ntchito zonse zitheke komanso kupirira kwa minofuyi panthawi yosindikizira mapewa.
• Kukweza Kutsogolo: Kutsogolo kumakweza makamaka ma anterior deltoids, omwe ndi minofu yoyambira yomwe imagwiritsidwa ntchito pamapewa, potero kumawonjezera mphamvu ndi kupirira kwa minofu iyi kuti igwire bwino ntchito pamapewa.