Kutambasula Mapewa Kumbuyo Kumbuyo

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Deltoid Posterior
• Amashwa eqhapho: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers, Triceps Brachii

Ukuxhumana kwe Kutambasula Mapewa Kumbuyo Kumbuyo

The Shoulder Stretch Behind Back Back ndi masewera osavuta koma ogwira mtima omwe amathandizira kusintha kusinthasintha komanso kusuntha kwamapewa, komanso kuchepetsa kupsinjika ndi kupsinjika kumtunda. Ndioyenera kwa anthu amisinkhu yonse yolimba, makamaka omwe nthawi zambiri amamva kusapeza bwino pamapewa kapena kumtunda chifukwa chokhala nthawi yayitali kapena kusakhazikika bwino. Pophatikiza kutambasula uku m'chizoloŵezi chawo, anthu amatha kulimbitsa thanzi lawo lonse la mapewa, kusintha kaimidwe kawo, ndi kuchepetsa chiopsezo cha kuvulala kokhudzana ndi mapewa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasula Mapewa Kumbuyo Kumbuyo

• Kwezani mkono umodzi molunjika, kenaka muweramitse pa chigongono ndi kuufikitsa kumbuyo kwa mutu wanu ndi pansi kumbuyo kwanu momwe mungathere.
• Ndi mkono wanu wina, fikirani kumbuyo kwanu ndikuyesa kugwira zala za mkono wanu wotambasula.
• Mukangogwira zala zanu, kokerani pang'onopang'ono dzanja lapamwamba pansi kuti mulowetse kutambasula, ndikugwira kwa masekondi 15-30.
• Tulutsani kutambasula, kusinthana manja, ndikubwereza ndondomekoyi.

Izinto zokwenza Kutambasula Mapewa Kumbuyo Kumbuyo

• Osakakamiza Kutambasula: Pewani kukoka kapena kukakamiza mkono wanu kupita patsogolo kuposa momwe ungapitire bwino. Izi zingayambitse kupsinjika kwa minofu kapena kuvulala. M'malo mwake, onjezerani kutambasula pang'onopang'ono mpaka mukumva kupsinjika pang'ono, ndikuigwira pamenepo. M'kupita kwa nthawi, kusinthasintha kwanu kudzasintha mwachibadwa.
• Sungani Mapewa Anu Pansi: Cholakwika china chofala ndikukweza mapewa kumakutu panthawi yotambasula. Onetsetsani kuti mapewa anu ndi omasuka komanso otsika kuti mupewe zovuta zosafunikira pakhosi lanu.
• Yang'anirani Kupuma Kwanu: Kupuma koyenera ndikofunikira pamasewera aliwonse otambasula. Pumirani mozama ndikutulutsa mpweya pamene mukukulitsa kutambasula. Izi zimathandiza kupumula minofu ndikuwonjezeranso kusuntha kwanu.
• Symmetry ndiyofunikira: Pangani

Kutambasula Mapewa Kumbuyo Kumbuyo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutambasula Mapewa Kumbuyo Kumbuyo?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Shoulder Stretch Back the Back. Ndi masewera olimbitsa thupi osavuta komanso othandiza kuti athandizire kukulitsa kusinthasintha komanso kusuntha kwamapewa pamapewa. Ndikofunikira nthawi zonse kuyamba pang'onopang'ono ndikuwonetsetsa kuti muli ndi mawonekedwe oyenera kuti musavulale. Ngati ululu uliwonse umamveka panthawi yolimbitsa thupi, uyenera kuyimitsidwa nthawi yomweyo. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi kuti atsimikizire njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasula Mapewa Kumbuyo Kumbuyo?

• Kutambasula Kwamapewa Akukhala: Pakusiyana uku, mumakhala pampando ndi nsana wanu molunjika ndikuchita kutambasula, zomwe zingathandize kukhazikika pachimake chanu ndikuyang'ana kutambasula pamapewa anu.
• Kutambasula Kwamapewa: Kusiyanasiyana kumeneku kumapangidwira kumbuyo kwanu, komwe kungapereke kutambasula mozama ndikuthandizira kugwirizanitsa msana wanu.
• The Wall Shoulder Stretch: Izi zimaphatikizapo kuyimirira kukhoma ndikusuntha manja anu mmwamba ndi pansi mukuyenda kwa 'mngelo wa chipale chofewa' pamene mukugwirana manja ndi khoma, zomwe zingathandize kuonjezera kuyenda kwa mapewa anu.
• The Towel Shoulder Stretch: Pakusiyana uku, mumagwira chopukutira pakati pa manja anu kumbuyo kwanu, chomwe chingapereke kutambasuka mozama ndikuthandizira iwo omwe ali ndi kusinthasintha kochepa.

Izinto zokufunda ezishisa ezivumelekile Kutambasula Mapewa Kumbuyo Kumbuyo?

• Rotator Cuff Stretch: Ntchitoyi imayang'ana makamaka minofu ya rotator yomwe imakhala yofunikira pakuyenda kwa mapewa ndi kukhazikika, motero kumapangitsanso ubwino wa Shoulder Stretch Behind Back.
• Kutambasula kwa Neck: Zochitazi zimathandiza kuthetsa kupsinjika kwa khosi ndi kumtunda kumbuyo, malo ogwirizana kwambiri ndi mapewa, motero kumapangitsanso mphamvu ya Kutambasula Kwamapewa Kumbuyo Kumbuyo Poonetsetsa kuti minofu yonse yozungulira imakhala yofanana.