Kunama Mapewa Sesani

• Inhloko yeziNdawo: Ihanyoko, Mibampo
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kunama Mapewa Sesani

Kusesa kwa Paphewa Kunama ndi ntchito yopindulitsa yomwe imayang'ana kwambiri ma deltoids, kuwongolera kuyenda kwamapewa ndi mphamvu. Ndi masewera olimbitsa thupi abwino kwambiri kwa aliyense, makamaka omwe ali ndi zochitika zomwe zimafuna mapewa amphamvu komanso osinthasintha, monga osambira, osewera mpira wa baseball, ndi zonyamula zitsulo. Anthu angafune kuphatikiza izi muzochita zawo zomwe zimawathandiza kukulitsa kaimidwe, kuchepetsa chiwopsezo cha kuvulala kwa mapewa, ndikuwongolera mphamvu zakumtunda kwa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kunama Mapewa Sesani

• Kenako, pamene dzanja lanu lamanzere likuphwanyidwa pansi, kwezani dzanja lanu lamanja molunjika mmwamba ndikusesa pang'onopang'ono kudutsa thupi lanu, mpaka kumanzere.
• Pamene mukusesa mkono wanu, tembenuzirani mutu wanu kumanja ndikutsatira dzanja lanu ndi maso anu, kuonetsetsa kuti msana ndi mapewa anu azikhala pansi.
• Dzanja lanu lamanja likafika pomwe lingathe kumanzere, libweze pang'onopang'ono pomwe limayambira.
• Bwerezani ndondomekoyi ndi dzanja lanu lakumanzere ndikusesa kumanja kwanu, ndipo pitirizani kusinthana mbali zina zomwe mukufuna kubwereza.

Izinto zokwenza Kunama Mapewa Sesani

• Mayendedwe Olamuliridwa: Sunthani mkono wanu wakumanja pang'onopang'ono komanso molamulidwa kudutsa thupi lanu kupita kumanzere. Iyenera kusesa pachifuwa ndi kumutu, ndipo kuseri kwa dzanja lanu kuyenera kukhudza pansi kumanzere kwanu. Pewani kuthamangitsa mayendedwe kapena kugwiritsa ntchito ma jerky, chifukwa izi zingayambitse kupsinjika kwa minofu.
• Kuyenda Kwathunthu: Onetsetsani kuti mukusuntha mkono wanu mosiyanasiyana. Izi zikutanthauza kuti mkono wanu uyenera kusuntha kuchokera mbali imodzi ya thupi lanu kupita ku ina, kudutsa pachifuwa ndi mutu wanu. Osadula kusuntha kwafupipafupi, chifukwa izi zimachepetsa mphamvu ya masewerawo.
• Pitirizani Kuyimitsa Mikono: Sungani mikono yanu mowongoka komanso mogwirizana ndi mapewa anu ponseponse

Kunama Mapewa Sesani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kunama Mapewa Sesani?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Kugona Paphewa, koma azichita mosamala. Ndi masewera olimbitsa thupi osavuta kuchita, koma pamafunika kusinthasintha komanso mphamvu pamapewa. Nthawi zonse ndi bwino kuti oyamba kumene ayambe ndi kuwala kapena opanda kulemera konse kuti asavulale. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse zolimbitsa thupi kaye kuti awonetsetse kuti ali ndi mawonekedwe ndi luso.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kunama Mapewa Sesani?

• Kusesa kwa Dumbbell Kugona Paphewa: M'malo mogwiritsa ntchito barbell, kusinthaku kumaphatikizapo kugwiritsa ntchito ma dumbbells, omwe angathandize kuwongolera bwino komanso kulumikizana.
• Gulu la Resistance Band Logona Pamapewa Kusesa: Kusinthaku kumagwiritsa ntchito bandi yotsutsa m'malo mwa zolemera, zomwe zingathandize kusintha kusinthasintha komanso kuyenda kosiyanasiyana.
• Kusesa kwa Dzanja Limodzi Kugona Paphewa: Kusinthaku kumaphatikizapo kuchita masewera olimbitsa thupi ndi mkono umodzi panthawi, zomwe zingathandize kudzipatula ndikulunjika paphewa lililonse payekha.
• Kusesa kwa Kettlebell Kugona Paphewa: Kusinthaku kumaphatikizapo kugwiritsa ntchito kettlebell, yomwe ingapereke kukana kwamtundu wina ndikuthandizira kulimbitsa mphamvu zogwira.

Izinto zokufunda ezishisa ezivumelekile Kunama Mapewa Sesani?

• Lateral Raises ndi masewera ena okhudzana nawo chifukwa amayang'ana ma deltoids am'mbali, omwe amachitikiranso pa Kusesa kwa Mapewa Onama, motero kumapangitsa kuyenda kwa mapewa komanso kuyenda kosiyanasiyana.
• Zochita Zolimbitsa Thupi ndizothandizira kwambiri pamene zimayang'ana kumbuyo kwa deltoids ndi minofu yam'mbuyo yam'mbuyo, kulimbitsa madera awa omwe amagwiritsidwanso ntchito panthawi ya Kugona Paphewa Sweep, kulimbikitsa kaimidwe kabwino komanso thanzi la mapewa.