Kugunda Kwamapewa

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kugunda Kwamapewa

The Shoulder Tap ndi masewera olimbitsa thupi omwe amalimbitsa pachimake, amawongolera bwino, komanso amalimbitsa mapewa. Ndi yabwino kwa anthu amisinkhu yonse yolimba, makamaka omwe ali ndi chidwi chofuna kuwongolera magwiridwe antchito komanso kugwirizanitsa matupi awo. Anthu angafune kuchita izi chifukwa sikuti zimangowonjezera thupi komanso zimathandizira kulimbitsa thupi lonse komanso kusinthasintha.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugunda Kwamapewa

• Sungani m'chiuno mwanu momwe mungathere, kwezani dzanja lanu lamanja ndikuligwira paphewa lanu lakumanzere.
• Bwezerani dzanja lanu lamanja pansi kenako kwezani dzanja lanu lamanzere kuligwira paphewa lanu lakumanja.
• Bwerezani izi, kusinthasintha pakati pa dzanja lililonse, ndikusunga maziko amphamvu, okhazikika.
• Pitirizani kuchita izi kuti mukhale ndi nthawi yambiri yobwereza kapena nthawi, kuonetsetsa kuti thupi lanu likhale lokhazikika momwe mungathere panthawi yonseyi.

Izinto zokwenza Kugunda Kwamapewa

• Mayendedwe Oyendetsedwa: Pewani kuthamangitsa mayendedwe. Sikuti mumathamanga bwanji mapewa anu; ndizokhudza kulamulira ndi kukhazikika. Kuyenda pang'onopang'ono, koyendetsedwa kumapangitsa minofu yanu mogwira mtima ndikuchepetsa chiopsezo cha kuvulala.
• Pewani Kuzungulira kwa Hip: Cholakwika chofala ndikulola m'chiuno mwanu kuzungulira kapena kusuntha mbali ndi mbali pamene mukugwedeza mapewa anu. Yesetsani kusunga m'chiuno mwanu momwe mungathere kuti mukhale ndi pakati komanso kuti mukhale oyenera.
• Osatseka Zigono Zanu: Ngakhale manja anu akuyenera kukhala owongoka, pewani kutseka zigongono zanu chifukwa zitha kuyambitsa kupsinjika kapena kuvulala. Sungani pang'ono zigongono zanu kuti mutenge zina

Kugunda Kwamapewa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugunda Kwamapewa?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Shoulder Tap. Ndi masewera olimbitsa thupi omwe amalimbana ndi mapewa, mikono, ndi pakati. Komabe, ndikofunikira kuti oyamba kumene ayambe pang'onopang'ono ndikuyang'ana kwambiri kukhalabe ndi mawonekedwe oyenera kuti asavulale. Ngati zikuwoneka zovuta kwambiri, amatha kusintha masewerawa pochita maondo awo m'malo mwa zala zawo. Nthawi zonse zimalimbikitsidwa kwa oyamba kumene kufunafuna upangiri kwa katswiri wazolimbitsa thupi kuti atsimikizire kuti akuchita zolimbitsa thupi moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugunda Kwamapewa?

• The Plank Shoulder Tap imaphatikizapo kulowa m'malo a thabwa ndikusinthana ma tapi paphewa lililonse, kukulitsa mphamvu yapakati.
• The High Plank Shoulder Tap ndikusintha kovutirapo komwe mumachita masewera olimbitsa thupi kuchokera pamalo okwera, ndikulimbitsa masewera olimbitsa thupi pamapewa ndi abs.
• Push-Up Shoulder Tap ndi kuphatikiza kwachikhalidwe kukankha-mmwamba ndi kugunda pamapewa, ndikuwonjezera vuto lamphamvu lamphamvu la thupi.
• The Walking Plank Shoulder Tap imaphatikizapo kusuntha motsatana ndi thabwa pamene mukugwira mapewa, zomwe zimathandiza kuwongolera ndi kugwirizanitsa.

Izinto zokufunda ezishisa ezivumelekile Kugunda Kwamapewa?

• Mapulani: Amathandizana ndi ma tapi a mapewa polimbikitsa kukhazikika ndi mphamvu zomwe ndizofunikira kuti mukhalebe bwino panthawi yochita masewera olimbitsa thupi.
• Dumbbell shoulder press: Zochita izi zimayang'ana minofu ya mapewa mwachindunji, monga kuponda pamapewa, potero kumapangitsa kuti mapewa akhale olimba komanso osasunthika, zomwe zingapangitse kuti mapewa agwire bwino ntchito.