Kutambasulira Kwamapewa

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

Ukuxhumana kwe Kutambasulira Kwamapewa

The Rotation Shoulder Stretch ndi masewera olimbitsa thupi omwe amathandiza kuti mapewa aziyenda komanso kusinthasintha, zomwe zimapangitsa kuti zikhale zoyenera kwa othamanga, ogwira ntchito muofesi, kapena aliyense amene akukumana ndi zolimba pamapewa awo. Ndizopindulitsa makamaka kwa anthu omwe amachita masewera kapena zochitika zomwe zimafuna kugwiritsa ntchito kwambiri thupi. Zochita izi ndizofunikira chifukwa zimatha kuchepetsa kupsinjika kwa mapewa, kusintha kaimidwe, komanso kupewa kuvulala, zomwe zimathandizira kuti mukhale ndi thanzi labwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasulira Kwamapewa

• Kwezani dzanja lanu lamanja molunjika patsogolo panu, pamtunda wa phewa, kenaka pindani chigongono chanu ndikufikira dzanja lanu kuti mugwire tsamba lanu lakumanzere, ngati kuti mukudzigunda kumbuyo.
• Ndi dzanja lanu lamanzere, gwirani pang'onopang'ono chigongono chanu chakumanja ndikuchikankhira pafupi ndi thupi lanu kuti muwonjezere kutambasula, kuonetsetsa kuti msana wanu ukhale wowongoka komanso mapewa anu amasuka.
• Gwirani kutambasula kwa masekondi 20 mpaka 30, kupuma mozama komanso mofanana.
• Tulutsani kutambasula ndi kusintha mbali, kubwereza masitepe a mkono wakumanzere.

Izinto zokwenza Kutambasulira Kwamapewa

• **Fomu Yoyenera**: Onetsetsani kuti mukutambasula ndi mawonekedwe olondola. Imani molunjika, sungani mapazi anu motalikirana m'lifupi, ndipo pindani pang'ono m'mawondo anu. Kwezani manja anu kumbali ndikuwazungulira muzozungulira zing'onozing'ono, pang'onopang'ono kuwonjezera kukula kwa mabwalo. Pewani kupindika zigongono kapena manja anu, chifukwa izi zimachepetsa mphamvu ya kutambasula.
• **Mayendedwe Olamuliridwa**: Ndikofunikira kuchita mozungulira mapewa ndikusuntha pang'onopang'ono komanso koyendetsedwa. Pewani kuthamangira kapena kugwiritsa ntchito mayendedwe ogwedezeka, chifukwa izi zingayambitse kupsinjika kwa minofu kapena kuvulala.
• **Kupuma**: Kumbukirani kupuma pang'onopang'ono panthawi yonse yolimbitsa thupi. Pumani mpweya pamene mukuyamba kuyenda ndikutulutsa mpweya mukamamaliza kuzungulira. Kupuma koyenera kumathandizira kuti minofu yanu ikhale ndi oxygen ndikuwonjezera

Kutambasulira Kwamapewa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutambasulira Kwamapewa?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Rotation Shoulder Stretch. Ndizochita zolimbitsa thupi zosavuta komanso zogwira mtima zomwe zingathandize kuonjezera kusinthasintha ndi kusuntha kwa mapewa. Komabe, ndikofunikira kuyamba pang'onopang'ono osati kukakamiza kutambasula. Ngati ululu uliwonse kapena kusapeza kumakhalapo, ntchitoyo iyenera kuyimitsidwa nthawi yomweyo. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, nthawi zonse ndi bwino kukaonana ndi dokotala kapena katswiri wa masewera olimbitsa thupi kuti muwonetsetse kuti masewerawa akuchitika moyenera komanso mosamala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasulira Kwamapewa?

• Kutambasula Kwamapewa: M'bukuli, mumakweza mkono umodzi pamwamba pa mutu wanu, ndikuwerama pamwamba pa chigongono ndikukoka chigongono ndi dzanja lanu lina.
• Kutambasula Kwamapewa Kumbuyo-Kumbuyo: Kutambasula uku kumafuna kuti mufikire manja onse kumbuyo kwanu, wina kuchokera pamwamba ndi wina pansi, kuyesera kuti manja anu agwirizane.
• The Doorway Stretch: Izi zimaphatikizapo kuyimirira pakhomo, kuika manja anu kumbali zonse za chitseko ndikutsamira kutsogolo kuti mutambasule minofu ya mapewa anu.
• Kutambasula Kwamapewa: Kusinthaku kumagwiritsa ntchito chopukutira kapena lamba; mumachigwira m'dzanja limodzi, ndikuchiponyera paphewa lanu, kenaka mugwire ndi dzanja lanu lina kumbuyo kwanu, ndikupanga kukoka mofatsa.

Izinto zokufunda ezishisa ezivumelekile Kutambasulira Kwamapewa?

• "Arm Circles" ndi ntchito ina yopindulitsa yomwe imakwaniritsa Kutambasula kwa Mapewa. Zimagwira ntchito polimbitsa minofu ya deltoid ndikuwonjezera kusuntha kwa mapewa, zomwe zimawonjezera mphamvu ya kutambasula kozungulira.
• Zochita za "Wall Angels" zimakwaniritsanso Kutambasula kwa Mapewa. Imawongolera kaimidwe ndikulimbitsa minofu yozungulira mapewa ndi kumtunda kumbuyo, zomwe zimathandizira kugwira ntchito bwino komanso zotsatira zake pochita kutambasula kwa mapewa.