Kuyimirira Kwamapewa Kuzungulira Kwakunja

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mbendelo
• Imimiselo eqhapho: Teres Major, Teres Minor
• Amashwa eqhapho: Deltoid Posterior

Ukuxhumana kwe Kuyimirira Kwamapewa Kuzungulira Kwakunja

The Standing Shoulder External Rotation ndi ntchito yopindulitsa yomwe imalimbikitsa makamaka minofu ya rotator cuff, kupititsa patsogolo kukhazikika kwa mapewa ndi kuchepetsa chiopsezo cha kuvulala. Masewerawa ndi abwino kwa othamanga, ochita masewera olimbitsa thupi, kapena anthu omwe amachita zinthu zomwe zimafuna kusuntha mapewa pafupipafupi, monga osambira kapena osewera mpira. Kuphatikizira Kuzungulira Kwamapewa Kwamapewa pamayendedwe anu olimbitsa thupi kumatha kupititsa patsogolo magwiridwe antchito a mapewa, kukulitsa mayendedwe osiyanasiyana, komanso kupititsa patsogolo masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimirira Kwamapewa Kuzungulira Kwakunja

• Kusunga zigono zanu pafupi ndi thupi lanu, tembenuzani manja anu pang'onopang'ono kunja mpaka agwirizane ndi pansi, kusunga mbali ya madigiri 90 pa chigongono chanu.
• Gwirani izi kwa kamphindi, kuonetsetsa kuti mapewa anu akugwira ntchito.
• Pang'onopang'ono bweretsani manja anu kumalo oyambira, kuwongolera kayendetsedwe kake kuti musavulaze.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kuonetsetsa kuti pachimake chanu chikugwira ntchito komanso msana wanu mowongoka.

Izinto zokwenza Kuyimirira Kwamapewa Kuzungulira Kwakunja

• Malo a Elbow: Chigongono chanu chiyenera kusungidwa pamtunda wa digirii 90 ndikuyika pambali panu panthawi yonse yochita masewera olimbitsa thupi. Kulakwitsa kofala ndikulola kuti chigongono chichoke m'thupi, zomwe zingachepetse mphamvu ya masewera olimbitsa thupi ndikuwonjezera chiopsezo cha kuvulala.
• Pang'onopang'ono komanso Mokhazikika: Yendani mozungulira pang'onopang'ono komanso mowongolera. Pewani chiyeso chothamangira kusuntha kapena kugwiritsa ntchito mphamvu kuti mugwedeze kulemera kwake, chifukwa izi zingayambitse maonekedwe oipa ndi kuvulala komwe kungatheke.
• Kulemera Koyenera: Yambani ndi kulemera kopepuka ndipo pang'onopang'ono onjezerani pamene mphamvu zanu zikukula. Kugwiritsa ntchito kulemera kolemera kwambiri kungayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke.
• Kupuma pafupipafupi: Kupuma pafupipafupi

Kuyimirira Kwamapewa Kuzungulira Kwakunja Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyimirira Kwamapewa Kuzungulira Kwakunja?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Standing Shoulder External Rotation. Ndi masewera osavuta komanso otetezeka omwe amathandiza kulimbikitsa minofu ya rotator cuff. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka ndikuyang'ana mawonekedwe oyenera kuti musavulale. Zimakhalanso zopindulitsa kukhala ndi mphunzitsi waumwini kapena wothandizira thupi kuti apereke chitsogozo mutangoyamba kumene.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyimirira Kwamapewa Kuzungulira Kwakunja?

• Elastic Band Shoulder External Rotation: Kusinthaku kumaphatikizapo kugwiritsa ntchito gulu la elastic resistance m'malo mwa dumbbell kapena kulemera kwake, komwe kungapereke mtundu wina wotsutsa ndikuthandizira kupititsa patsogolo kupirira kwa minofu.
• Kutembenuka Kwakunja Kwamapewa: Kusinthaku kumaphatikizapo kuchita masewera olimbitsa thupi mutagona, kaya m'mbali mwanu kapena kumbuyo kwanu, zomwe zingathandize kulunjika mbali zosiyanasiyana za rotator cuff.
• Kuzungulira Kwakunja kwa Cable Machine Shoulder External: Kusinthaku kumaphatikizapo kugwiritsa ntchito makina a chingwe, omwe angapereke mlingo wokhazikika wotsutsa pamayendedwe onse.
• Wall kapena Doorway Stretch Shoulder External Rotation: Kusiyanaku kumaphatikizapo kugwiritsa ntchito khoma kapena khomo kuti mupereke kukana, zomwe zingakhale njira yofatsa yotambasula ndi kulimbikitsa minofu ya rotator cuff.

Izinto zokufunda ezishisa ezivumelekile Kuyimirira Kwamapewa Kuzungulira Kwakunja?

• Nkhope Zokoka zimagwiranso ntchito pamapewa ozungulira akunja, monga Kuyimilira Kwamapewa Kunja Kunja, kulimbikitsa kaimidwe bwino komanso kuchepetsa chiopsezo cha kuvulala kwa mapewa.
• Zochita zolimbitsa thupi za Seated Row zimathandiza kulimbikitsa minofu ya rhomboid ndi trapezius kumtunda kwa msana, zomwe ndizofunikira kuti mukhale ndi kaimidwe koyenera panthawi ya Standing Shoulder External Rotations.