Kuyimitsidwa Kwamapewa Kwakunja Kuzungulira

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

Ukuxhumana kwe Kuyimitsidwa Kwamapewa Kwakunja Kuzungulira

The Suspension Shoulder External Rotation ndi ntchito yothandiza kwambiri yomwe imayang'ana ndi kulimbikitsa minofu ya rotator cuff, kupititsa patsogolo kukhazikika kwa mapewa ndi kuchepetsa chiopsezo cha kuvulala. Kulimbitsa thupi kumeneku kumakhala kopindulitsa makamaka kwa othamanga, okonda masewera olimbitsa thupi, komanso anthu omwe amachita zinthu zomwe zimafuna kusuntha mapewa pafupipafupi kapena kunyamula katundu wolemetsa. Mwa kuphatikiza masewerawa m'chizoloŵezi chawo, anthu amatha kulimbitsa mphamvu za thupi lawo, kulimbikitsa kaimidwe kabwino, ndi kupititsa patsogolo masewera awo onse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimitsidwa Kwamapewa Kwakunja Kuzungulira

• Gwirani zogwirizira manja anu akuyang'ana m'mwamba ndikubwerera mmbuyo mpaka manja anu atatambasulidwa kutsogolo kwanu ndipo zingwezo zitakhala zolimba.
• Pindani zigongono zanu pakona ya digirii 90, ndikuyika manja anu pafupi ndi mbali zanu ndi manja anu pamwamba pa zigongono zanu.
• Pang'onopang'ono tembenuzani manja anu kunja, kutali ndi thupi lanu, kwinaku mukusunga zigono zanu mokhazikika komanso pafupi ndi mbali zanu.
• Imani kaye kamphindi pamene manja anu azunguliridwa mokwanira, kenako pang'onopang'ono bwererani kumalo oyambira, kuonetsetsa kuti mupitirize kulamulira ndi kugwedezeka pazingwe panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Kuyimitsidwa Kwamapewa Kwakunja Kuzungulira

• Mayendedwe Oyendetsedwa: Pewani kugwedezeka, mayendedwe othamanga. Chinsinsi cha ntchitoyi ndikuzungulira pang'onopang'ono, kuyendetsedwa kwa mapewa. Izi sizimangothandiza kulunjika bwino minofu komanso kuchepetsa chiopsezo cha kuvulala.
• Khalanibe ndi Kaimidwe: Sungani pachimake chanu ndi msana wanu molunjika panthawi yonse yochita masewera olimbitsa thupi. Kulakwitsa kofala ndikukupiza msana kapena kusiya torso, zomwe zingayambitse kupsinjika kwa msana.
• Range of Motion: Onetsetsani kuti mukuzungulira mapewa anu pamayendedwe awo onse. Cholakwika chofala ndikungotembenuza pang'ono mapewa, zomwe zimachepetsa mphamvu ya masewera olimbitsa thupi.

Kuyimitsidwa Kwamapewa Kwakunja Kuzungulira Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyimitsidwa Kwamapewa Kwakunja Kuzungulira?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Suspension Shoulder External Rotation. Komabe, ndikofunikira kuyamba ndi kukana kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi katswiri wowongolera masewera olimbitsa thupi maulendo angapo oyamba kuti muwonetsetse kuti mukuchita bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kumvera thupi lanu osati kukankhira mwamphamvu kwambiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyimitsidwa Kwamapewa Kwakunja Kuzungulira?

• Kuzungulira Kwakunja kwa Dumbbell ndikusiyana kwina, komwe mumagona pambali panu ndikuchita kuzungulira ndi dumbbell.
• Kuzungulira Kwakunja kwa Chingwe ndikosiyana kwachitatu, komwe mumagwiritsa ntchito makina a chingwe okhazikika pamtunda wotsika, ndikukokera chingwecho panja, ndikuzungulira phewa lanu.
• The Seated External Rotation ndi mtundu winanso, pomwe mumakhala pa benchi ndi dumbbell m'manja mwanu ndipo chigongono chanu chili pabondo lanu, kenako tembenuzani phewa lanu kunja.
• Potsirizira pake, Kuzungulira Kwakunja kwa Kneeling ndikosiyana komwe mumagwada pa bondo limodzi, ndi phazi lina lobzalidwa patsogolo panu, ndikuchita kuzungulira ndi dumbbell m'manja mwanu.

Izinto zokufunda ezishisa ezivumelekile Kuyimitsidwa Kwamapewa Kwakunja Kuzungulira?

• Kukoka Nkhope: Kukoka kumaso kumangoyang'ana kumbuyo kwa deltoids ndi minofu ya rotator cuff, yomwe ndi yofunika kwambiri kuti mukhale ndi thanzi labwino la mapewa ndi kusinthasintha, motero zimakwaniritsa kayendetsedwe ka kunja kwa Kuyimitsidwa kwa Mapewa Kunja Kunja.
• Scapular Wall Slides: Ntchitoyi imathandizira kusuntha kwa scapular ndi kukhazikika, zomwe ndizofunikira kwambiri pakugwira ntchito molumikizana kwa mapewa ndipo zimatha kupititsa patsogolo mphamvu ndi chitetezo cha Kuyimitsidwa kwa Mapewa Kunja Kunja.