Kutambasula kwa Elbow Out Rotator

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

Ukuxhumana kwe Kutambasula kwa Elbow Out Rotator

The Elbow Out Rotator Stretch ndi masewera olimbitsa thupi opindulitsa omwe amapangidwira kuti azitha kusinthasintha komanso mphamvu pamapewa, makamaka kulunjika minofu ya rotator cuff. Kutambasula uku ndikwabwino kwa anthu omwe akuchita nawo masewera omwe amafunikira kugwiritsa ntchito mapewa kwambiri, monga kusambira, baseball, kapena tennis, komanso kwa omwe akuchira kuvulala kwamapewa. Pophatikiza masewerawa m'chizoloŵezi chawo, anthu amatha kupititsa patsogolo kuyenda kwawo kwa mapewa, kuchepetsa chiopsezo cha kuvulala, ndi kupititsa patsogolo ntchito zonse zomwe zimakhudza kayendetsedwe ka thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasula kwa Elbow Out Rotator

• Pindani chigongono chanu chakumanja pamakona a digirii 90 kuti zala zanu ziloze padenga ndipo chikhatho chanu chikuyang'ana kutsogolo.
• Gwiritsani ntchito dzanja lanu lamanzere kukoka pang'ono chigongono chanu chakumanja paphewa lanu lakumanzere mpaka mutamva kutambasula paphewa lanu lakumanja.
• Gwirani malowa kwa masekondi pafupifupi 20 mpaka 30, kuonetsetsa kuti mukupuma mozama komanso mofanana.
• Bwerezani ndondomekoyi ndi mkono wanu wakumanzere, kuonetsetsa kuti mapewa onse atambasula mofanana.

Izinto zokwenza Kutambasula kwa Elbow Out Rotator

• Kuyenda Mofatsa: Tembenuzirani mkono wanu kunja, kutali ndi thupi lanu, ndikusunga chigongono chanu pambali panu. Kuyenda kuyenera kukhala kwapang'onopang'ono komanso kofatsa kuti tipewe kuvulala. Pewani mayendedwe ogwedezeka kapena othamanga omwe amatha kusokoneza minofu ndi mitsempha.
• Range of Motion: Ingotambasulani mpaka pomwe mukumva kukokera pang'ono, osati kupweteka. Kutambasula mopitirira muyeso kungayambitse kuvulala. Ngati simungathe kusuntha mkono wanu patali, zili bwino. Cholinga ndikuwonjezera pang'onopang'ono kayendedwe kanu pakapita nthawi. Zolakwa Zomwe Muyenera Kupewa:
• Kukweza Chigongono: Kulakwitsa kofala ndikukweza chigongono kutali ndi thupi panthawi yotambasula. Izi zitha kuyika zovuta zosafunikira pamapewa.

Kutambasula kwa Elbow Out Rotator Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutambasula kwa Elbow Out Rotator?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Elbow Out Rotator Stretch. Ndi masewera olimbitsa thupi osavuta komanso othandiza kuti athandizire kusinthasintha komanso kusuntha kosiyanasiyana pamapewa. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe oyenera. Ngati ululu uliwonse kapena kusamva bwino kumamveka panthawi yochita masewera olimbitsa thupi, ziyenera kuyimitsidwa nthawi yomweyo kuti zisawonongeke. Kufunsana ndi akatswiri ochita masewera olimbitsa thupi kapena othandizira thupi kuti akuthandizeni kungathandizenso.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasula kwa Elbow Out Rotator?

• The Wall-Assisted Elbow-Out Rotator Stretch: Mtunduwu umaphatikizapo kuyimirira pafupi ndi khoma ndikuyika chigongono chanu mozungulira phewa lanu mpaka mutatambasula.
• The Seated Elbow-Out Rotator Stretch: Izi zimachitika mutakhala pansi, ndi chigongono chanu chopindika pamtunda wa digirii 90, ndipo mumakoka chigongono chanu molunjika paphewa lanu ndi dzanja lanu lina.
• Kutambasulira kwa Ling Down Elbow-Out Rotator: Mukusintha uku, mumagona chagada, ikani chigongono chanu pamtunda wa digirii 90, ndipo gwiritsani ntchito dzanja lanu loyang'ana kuti mukokere pang'onopang'ono pachifuwa chanu.
• The Yoga Elbow-Out Rotator Stretch: Kusiyanaku kumaphatikizapo mfundo za yoga, komwe mumagwiritsa ntchito nthawi yayitali ndikuyang'ana kwambiri.

Izinto zokufunda ezishisa ezivumelekile Kutambasula kwa Elbow Out Rotator?

• "Arm Circles" ikhoza kuthandizira Kutambasula kwa Elbow Out Rotator monga momwe amachitiranso minofu ya rotator cuff, kuthandiza kutenthetsa ndi kulimbikitsa minofu iyi, yomwe ingapangitse phindu la kutambasula.
• Kutambasula kwa "Cross-Body Shoulder Stretch" ndi ntchito ina yomwe imagwirizana ndi Elbow Out Rotator Stretch chifukwa imayang'ana kumbuyo kwa deltoids ndi minofu yozungulira scapula, yomwe nthawi zambiri imagwira ntchito mofanana ndi minofu ya rotator cuff ndipo ingathandize kuonetsetsa bwino, mphamvu mapewa ndi kusinthasintha.