Kuwongola Mkono Wowongoka Pamutu

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

Ukuxhumana kwe Kuwongola Mkono Wowongoka Pamutu

The Over Head Straight Arm Stretch ndi ntchito yopindulitsa yomwe imayang'ana mapewa, triceps, ndi kumtunda kumbuyo, kuthandiza kusintha kusinthasintha ndi kuchepetsa kupsinjika kwa minofu. Ndi masewera olimbitsa thupi abwino kwa anthu onse olimba, makamaka omwe amagwira ntchito zonyamula katundu kapena ntchito zapa desiki zomwe zingayambitse kuuma kwa thupi. Kuchita nawo kutambasulaku kungathandize kukonza kaimidwe, kuchepetsa kukhumudwa kwa minofu yolimba, komanso kupititsa patsogolo kusuntha kwa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuwongola Mkono Wowongoka Pamutu

• Gwirizanitsani zala zanu ndi manja anu kuyang'ana m'mwamba pamwamba pa denga.
• Pang'onopang'ono tambasulani manja anu mmwamba, kuwasunga molunjika momwe mungathere, mpaka mutamva kutambasula pang'onopang'ono m'mapewa anu ndi manja anu.
• Gwirani malowa kwa masekondi pafupifupi 15 mpaka 30, kuwonetsetsa kuti kupuma kwanu kumakhala kokhazikika komanso momasuka.
• Tulutsani manja anu ndikuwatsitsa kumbali zanu, kenaka bwerezani kutambasula momwe mukufunira.

Izinto zokwenza Kuwongola Mkono Wowongoka Pamutu

• Sungani Mikono Yowongoka: Kuchita bwino kwa kutambasulaku kumadalira kwambiri kusunga manja anu mowongoka. Ingopindani zigongono zanu pang'ono, ngati n'komwe. Kulakwitsa kofala ndiko kupindika zigongono mochulukira, zomwe zingachepetse mphamvu ya kutambasula ndikuyika zovuta zosafunikira pamalumikizidwe anu.
• Osathamanga: Uwu si mpikisano. Tengani nthawi yanu kuti mutambasule bwino. Kuthamanga mothamanga kapena kugwiritsa ntchito masewera olimbitsa thupi kungayambitse kupweteka kwa minofu kapena kuvulala. M'malo mwake, tambasulani pang'onopang'ono, molamulidwa.
• Kupuma Moyenera: Kupuma n'kofunika pa zolimbitsa thupi zilizonse, ndipo izi sizosiyana. Pewani kugwira mpweya wanu. M'malo mwake, pumirani pamene mukukweza manja anu ndi

Kuwongola Mkono Wowongoka Pamutu Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuwongola Mkono Wowongoka Pamutu?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Overhead Straight Arm Stretch. Uku ndi kutambasula kosavuta komwe kungathandize kusintha kusinthasintha ndi kayendetsedwe kake m'mapewa ndi kumtunda. Monga momwe zimakhalira ndi masewera olimbitsa thupi, oyamba kumene ayenera kuyamba pang'onopang'ono komanso mosamala kuti asavulale. Ngati ululu uliwonse kapena kusapeza kumveka, ntchitoyo iyenera kuyimitsidwa nthawi yomweyo. Zingakhalenso zothandiza kwa oyamba kumene kuti ayambe ndi mphunzitsi waluso kapena wothandizira thupi kuti atsimikizire njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuwongola Mkono Wowongoka Pamutu?

• Kutambasulira Kunja Pamwamba Pamwamba Ndi Chingwe: Pakusiyana uku, mumayima molunjika ndikugwiritsa ntchito chingwe kukoka manja anu pamwamba, ndikuwonjezera kutambasula.
• The Wall-Assisted Overhead Arm Stretch: Izi zimaphatikizapo kuyimirira pafupi ndi khoma, kuika manja anu pamwamba pa mutu wanu, ndikutsamira kutsogolo kutambasula manja anu ndi kumtunda kumbuyo.
• The Overhead Arm Stretch ndi Kupotoza: Apa, mumatambasula manja anu pamwamba, komanso muphatikizepo kupotoza pang'onopang'ono kwa torso yanu kumbali iliyonse kuti mugwirizane ndi zokopa zanu.
• Kutambasula kwa Mkondo Wakugwada: Mwakusiyana uku, mumagwada pansi ndikutambasula manja anu pamwamba, zomwe zingathandize kugwirizanitsa pakati ndi thupi lanu.

Izinto zokufunda ezishisa ezivumelekile Kuwongola Mkono Wowongoka Pamutu?

• Tricep Dips: Tricep Dips imayang'ana gulu lomwelo la minofu - triceps - monga Over Head Straight Arm Stretch, motero kupititsa patsogolo mphamvu zonse ndi kusinthasintha kwa manja anu, kupititsa patsogolo mphamvu ya kutambasula.
• Kukweza Kwapambuyo: Poyang'ana ma deltoids, Ma Lateral Raises amathandizira Kutambasula kwa Pamwamba kwa Mutu Wowongoka mwa kuwongolera kusuntha kwa mapewa ndi kukhazikika, zomwe ndizofunikira kuti mukhalebe mawonekedwe oyenera panthawi yotambasula.