Kuwoloka mapewa kutambasula

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

Ukuxhumana kwe Kuwoloka mapewa kutambasula

The Cross Over Shoulder Stretch ndi masewera olimbitsa thupi opindulitsa omwe amapangidwa kuti apititse patsogolo kusinthasintha ndikuchepetsa kupsinjika kwa mapewa ndi kumtunda kumbuyo. Ndizoyenera kwa anthu omwe amakhala nthawi yayitali pa desiki kapena kuchita ntchito zomwe zimafuna kusuntha mapewa mobwerezabwereza, monga othamanga kapena ogwira ntchito muofesi. Kuchita kutambasula uku nthawi zonse kungathandize kusintha kaimidwe, kuchepetsa chiopsezo cha kuvulala kwa mapewa, ndi kulimbikitsa thanzi labwino la thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuwoloka mapewa kutambasula

• Kwezani mkono umodzi kutsogolo kwanu pamtunda wa phewa.
• Pang'onopang'ono bweretsani mkono uwu pachifuwa chanu, pogwiritsa ntchito mkono wanu wina kuukokera pafupi ndi chifuwa chanu mpaka mutamva kutambasula paphewa lanu.
• Gwirani kutambasula uku kwa masekondi 20 mpaka 30, kupuma mozama ndikukhalabe molunjika.
• Tulutsani, gwedezani manja anu, ndikubwereza ndondomekoyi ndi mkono wina.

Izinto zokwenza Kuwoloka mapewa kutambasula

• Kuyika Mkono: Kwezerani mkono umodzi patsogolo panu pamtunda wa phewa, kenako ndikuwukoka pang'onopang'ono kudutsa thupi lanu pogwiritsa ntchito dzanja lanu lina. Dzanja la mkono wotambasula liyenera kukhala lomasuka. Pewani kukoka kuchokera pachigongono chanu chifukwa izi zitha kuyika kupsinjika kosafunikira pamgwirizano. M'malo mwake, gwirani mwamphamvu kumbuyo kwa mkono wanu, pafupi ndi malo a tricep.
• Kutambasula Koyendetsedwa: Pang'onopang'ono onjezerani kutambasula mpaka pamene mumamva kukoka pang'ono, koma osapweteka. Ngati zikupweteka, mukutambasula kwambiri. Ndi kulakwitsa kofala kuganiza kuti kutambasula kwambiri kumafanana ndi kutambasula bwino, pamene kwenikweni, kutambasula kungayambitse kupweteka kwa minofu kapena kuvulala.
• Gwira ndi

Kuwoloka mapewa kutambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuwoloka mapewa kutambasula?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Ndizochita zolimbitsa thupi zosavuta komanso zogwira mtima zomwe zingathandize kuonjezera kusinthasintha ndi kusuntha kwamtundu pamapewa. Momwe mungachitire izi: 1. Imani kapena khalani mowongoka. 2. Sungani mapewa anu. 3. Kwezani mkono umodzi patsogolo panu, sungani kutalika kwa phewa. 4. Sunthani mkono uwu pathupi lanu, gwiritsani ntchito mkono wanu wina kuukokera pafupi ndi chifuwa chanu mpaka mutamva kutambasula paphewa lanu. 5. Gwirani malowa kwa masekondi 15-30. 6. Kumasula ndi kubwereza ndondomeko yomweyo ndi mkono wina. Kumbukirani, ndikofunikira kuti mayendedwe anu azikhala odekha komanso owongolera. Osakoka mwamphamvu kwambiri kapena kuyambitsa kupweteka kulikonse. Ngati mukumva kusapeza bwino, masukani pang'ono. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena physiotherapist ngati simukudziwa momwe mungapangire masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuwoloka mapewa kutambasula?

• The Seated Cross-Body Shoulder Stretch: Mu mtundu uwu, mumachita kutambasula mutakhala pansi, zomwe zingakhale zothandiza kwa iwo omwe ali ndi vuto lokwanira kapena kuvulala kwamthupi.
• Kutambasula Kwamapewa Kwapakhoma: Kusinthaku kumaphatikizapo kugwiritsa ntchito khoma kuti apereke chithandizo chowonjezera ndi mphamvu, kulola kutambasula mozama.
• The Resistance Band Cross-Body Shoulder Stretch: Bukuli limaphatikizapo gulu lotsutsa, lomwe lingagwiritsidwe ntchito kuonjezera mphamvu ya kutambasula ndi kuwongolera ulusi wosiyanasiyana wa minofu.
• The Supine Cross-Body Shoulder Stretch: Kusiyanaku kumaphatikizapo kugona kumbuyo kwanu ndikugwiritsa ntchito kulemera kwa thupi lanu kuti muwonjezere kukula kwa kutambasula.

Izinto zokufunda ezishisa ezivumelekile Kuwoloka mapewa kutambasula?

• "Neck Stretches" ikhoza kukhala chithandizo chothandizira ku Cross Over Shoulder Stretch pamene imayang'ananso kuthetsa kusamvana kumtunda kwa thupi, makamaka m'khosi ndi m'mapewa, zomwe zingathe kusintha kaimidwe ndi kugwirizanitsa.
• "Pectoral Stretches" ikhoza kugwira ntchito bwino ndi Cross Over Shoulder Stretch pamene ikuyang'ana minofu ya pachifuwa, kulimbikitsa kukhazikika pamwamba pa thupi polimbana ndi chizolowezi chosaka kapena kuzungulira mapewa patsogolo.