Kutambasula Mapewa

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kutambasula Mapewa

The Reaching Up Shoulder Stretch ndi masewera olimbitsa thupi osavuta koma ogwira mtima omwe amalimbikitsa kusinthasintha, kumapangitsa kuti mapewa aziyenda bwino, ndikuthandizira kuthetsa kupsinjika ndi kupsinjika kwapamwamba. Ndi masewera olimbitsa thupi abwino kwa anthu amisinkhu yonse yolimbitsa thupi, makamaka omwe amakhala nthawi yayitali pa desiki kapena mayendedwe obwerezabwereza omwe amatha kupangitsa kuti mapewa atseke. Kuphatikizira kutambasula uku muzochita zanu kungathandize kupewa kuvulala kwa mapewa, kusintha kaimidwe, ndikuthandizira kuti mukhale ndi thanzi labwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasula Mapewa

• Kwezani mkono umodzi molunjika, ndikusunga chigongono chanu pafupi ndi khutu lanu.
• Pang'onopang'ono pindani chigongono chanu, kulola dzanja lanu kuti lifike pansi chapakati pa msana wanu, chikhatho chikuyang'ana kumbuyo kwanu.
• Gwirani pang'ono chigongono chanu ku khutu lanu pogwiritsa ntchito dzanja lanu lina, gwirani kwa masekondi 15-30 kuti mutambasule minofu yamapewa anu.
• Pang'onopang'ono kumasula kutambasula ndikutsitsa mkono wanu, kenaka bwerezani ndondomekoyi ndi mkono wina.

Izinto zokwenza Kutambasula Mapewa

• **Pang'onopang'ono komanso Yokhazikika**: Pewani kuthamanga mothamanga. Yendani pang'onopang'ono komanso mosasunthika, kufika mmwamba momwe mungathere pamene dzanja lanu likuwongoka. Izi zidzalola minofu yanu kutambasula mokwanira ndikuchepetsa chiopsezo cha kuvulala.
• **Kupuma**: Kumbukirani kupuma moyenera panthawi yonse yolimbitsa thupi. Pumani mpweya pamene mukufika mmwamba ndikutulutsa mpweya pamene mukubweretsanso mkono wanu pansi. Kupuma koyenera kumathandizira kuwonjezera mphamvu ya kutambasula komanso kungakuthandizeni kuti mupumule.
• **Pewani Kutambasula Kwambiri**: Ndikofunika kuti musamadzikakamize kwambiri. Kutambasula kungayambitse kupsinjika kwa minofu kapena kuvulala kwina. Ngati mukumva ululu uliwonse, siyani masewerawa nthawi yomweyo. Kutambasula kuyenera kumva

Kutambasula Mapewa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutambasula Mapewa?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Reaching Up Shoulder Stretch. Ndi masewera olimbitsa thupi osavuta komanso othandiza kuti athandizire kukulitsa kusinthasintha komanso kusuntha kwamapewa pamapewa. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti oyamba kumene ayambe pang'onopang'ono ndikuwonjezera mphamvu kuti asavulale. Ngati ululu uliwonse kapena kusapeza kukuchitika panthawi yochita masewera olimbitsa thupi, ziyenera kuyimitsidwa nthawi yomweyo. Ndibwinonso kwa oyamba kumene kupeza chitsogozo kuchokera kwa katswiri wolimbitsa thupi kuti atsimikizire kuti akuchita masewerawa molondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasula Mapewa?

• Kutambasula Kwamapewa: Izi zimaphatikizapo kubweretsa mkono umodzi kudutsa thupi lanu ndikugwiritsa ntchito mkono wanu wina kukakamiza pang'ono pachigongono, kutambasula phewa.
• Doorway Stretch: Imani pakhomo lotseguka, fikirani manja anu m'mbali mwa chimango cha chitseko, ndiye tsamira kutsogolo kuti mutambasule mapewa.
• Kutambasula Kwamapewa: Gwirani chopukutira kumbuyo kwanu ndi manja onse awiri, kenako ndikukokerani mmwamba ndi dzanja lanu lapamwamba kuti mutambasule phewa la mkono wanu wapansi.
• "Nkhope ya Ng'ombe" Kutambasula Kwamapewa: Yoga iyi imaphatikizapo kufikitsa mkono umodzi mmwamba ndikuwerama kumbuyo kwa mutu wanu ndi wina pansi ndi kumbuyo kwanu, kuyesa kugwira kapena kugwedeza zala zanu kumbuyo kwanu.

Izinto zokufunda ezishisa ezivumelekile Kutambasula Mapewa?

• "Wall Push-ups" ndi opindulitsa pamene amalimbitsa minofu ya mapewa, kuwapangitsa kukhala olimba kuvulala panthawi yotambasula kwambiri yomwe imakhudzidwa ndi Reaching Up Shoulder Stretch.
• Zochita za "Shoulder Rolls" zimagwirizananso, chifukwa zimathandiza kumasula mapewa ndi minofu, motero kuwonjezera mphamvu ya Reaching Up Shoulder Stretch polola kutambasula mozama.