Kutambasulira Kwamapewa Kwamkati

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

Ukuxhumana kwe Kutambasulira Kwamapewa Kwamkati

The Internal Shoulder Rotation Stretch ndi masewera olimbitsa thupi omwe amapangidwa kuti apititse patsogolo kuyenda kwa mapewa, kusinthasintha, komanso kuchepetsa kupsinjika kwa minofu. Kutambasula kumeneku kumakhala kopindulitsa makamaka kwa othamanga, anthu omwe amangogwedeza manja mobwerezabwereza, kapena aliyense amene akumva kupweteka pamapewa. Pophatikiza kutambasula uku m'chizoloŵezi chawo, anthu amatha kupititsa patsogolo kayendetsedwe kake, kuteteza kuvulala, ndi kulimbikitsa thanzi la mapewa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasulira Kwamapewa Kwamkati

• Gwirani kadumbbell kakang'ono kapena gulu lotsutsa m'manja mwanu ndipo dzanja lanu lakumtunda likhale pafupi ndi thupi lanu, mkono wanu ukulozera kutsogolo.
• Pang'onopang'ono tembenuzani phewa lanu, kubweretsa mkono wanu kutsogolo kwa thupi lanu momwe mungathere.
• Gwirani izi kwa masekondi pafupifupi 20 mpaka 30, mukumva kutambasula pamapewa anu.
• Kenako bwererani pang'onopang'ono kumalo oyambira ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Kutambasulira Kwamapewa Kwamkati

• **Mayendedwe Olamuliridwa**: Pewani mayendedwe onjenjemera kapena othamanga omwe angayambitse kupsinjika kwa minofu kapena kuvulala. Kutambasula kuyenera kuchitidwa pang'onopang'ono ndikuwongolera, kupereka minofu yanu nthawi yokwanira kuti igwirizane ndi kutambasula.
• **Malo Aang'ono Oyenera**: Mukamatembenuza mapewa amkati, chigongono chanu chiyenera kukhala cholowera kumanja (madigiri 90). Awa ndi malo olondola kuti bwino kutambasula minofu. Kusasunga ngodya iyi ndikulakwitsa kofala komwe kumachepetsa mphamvu ya kutambasula.
• **Kugwiritsa Ntchito Chopukutira Kapena Lamba **: Kwa iwo omwe amatha kusinthasintha pang'ono, thaulo kapena lamba lingagwiritsidwe ntchito kuthandiza kutambasula. Gwirani mbali imodzi ya thaulo m'manja mwa mkono womwe ukutambasulidwa, dontho

Kutambasulira Kwamapewa Kwamkati Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutambasulira Kwamapewa Kwamkati?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Internal Shoulder Rotation Stretch. Ndiwotambasulira wosavuta, wocheperako womwe umathandizira kusinthasintha komanso kusuntha kwamapewa pamapewa. Mofanana ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere kukula kwa kutambasula pakapita nthawi. Ngati kusapeza bwino kapena kupweteka kumamveka panthawi yolimbitsa thupi, kuyenera kuyimitsidwa nthawi yomweyo kuti tipewe kuvulala. Ndibwinonso kwa oyamba kumene kukaonana ndi mphunzitsi kapena physiotherapist kuti atsimikizire kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasulira Kwamapewa Kwamkati?

• Kutambasulira kwa Doorway Internal Shoulder Rotation: Imani pakhomo, pindani chigongono chanu mpaka madigiri 90 ndikuyika mkono wanu pachitseko, kenako tembenuzani thupi lanu pang'onopang'ono kutali ndi mkono wanu kuti mutambasule phewa.
• Kugona Pansi Kuzungulira Kwamapewa Kwamkati: Gona pansi kumbuyo kwanu ndi manja anu m'mbali mwanu, pindani chigongono chanu pamtunda wa digirii 90, ndikukankhira dzanja lanu pansi mpaka mutamva kutambasula.
• Wall Internal Shoulder Rotation Stretch: Imani pafupi ndi khoma ndi chigongono chanu chopindika pamakona a digirii 90, kenako kanikizani mkono wanu pang'onopang'ono kukhoma kuti muzungulire phewa mkati.
• Towel Internal Shoulder Rotation Stretch: Gwirani chopukutira kumbuyo kwa nsana wanu ndi dzanja limodzi lofikira kuchokera pamwamba pa phewa lanu ndi linalo

Izinto zokufunda ezishisa ezivumelekile Kutambasulira Kwamapewa Kwamkati?

• Kuchita masewera olimbitsa thupi a Scapular Retraction: Ntchitoyi imalimbitsa minofu yomwe imakhazikika pamapewa, omwe ndi ofunikira kuti azigwira ntchito bwino komanso agwirizane ndi mapewa, motero amakwaniritsa kutambasula kwapakati paphewa pochepetsa chiopsezo cha kuvulala.
• Kutambasula kwa Pectoral: Ntchitoyi imathandiza kutambasula ndi kutambasula minofu ya pachifuwa, yomwe ikakhala yolimba, imatha kuchepetsa kusuntha kwa mapewa ndikulepheretsa kugwira ntchito kwa kutambasula kwapakati pa mapewa.