Manga mozungulira mapewa otambasula

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

Ukuxhumana kwe Manga mozungulira mapewa otambasula

The Wrap Around Shoulder Stretch ndi masewera olimbitsa thupi opindulitsa omwe amapangidwa kuti apititse patsogolo kusinthasintha kwa mapewa ndikuchepetsa kupsinjika chakumbuyo ndi khosi. Ndizoyenera kwa aliyense, makamaka omwe amakhala nthawi yayitali pantchito yapa desiki kapena anthu omwe akuchita nawo masewera omwe amafunikira kuyenda kwakukulu pamapewa. Kuphatikizira kutambasula uku m'chizoloŵezi cha tsiku ndi tsiku kungathandize kusintha kaimidwe, kuchepetsa chiopsezo cha kuvulala kwa mapewa, ndi kulimbikitsa thanzi lapamwamba la thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Manga mozungulira mapewa otambasula

• Tengani dzanja lanu lamanja ndikulitambasulira thupi lanu pafupifupi kutalika kwa chifuwa, ndikuwongoka.
• Gwiritsani ntchito mkono wanu wakumanzere kukokera pang'onopang'ono dzanja lamanja pafupi ndi chifuwa chanu mpaka mutamva kutambasula paphewa lanu lakumanja.
• Gwirani izi kwa masekondi pafupifupi 30, kukumbukira kupuma mozama komanso molingana monse.
• Tulutsani ndi kubwereza ndondomekoyi ndi mkono wanu wakumanzere, kuonetsetsa kuti mbali zonse zimalandira kutambasula kofanana.

Izinto zokwenza Manga mozungulira mapewa otambasula

• **Malo Olondola**: Imani kapena khalani choongoka ndi mapazi anu motalikirana m'mapewa. Gwirani mkono umodzi pathupi lanu patali pachifuwa ndikugwiritsa ntchito mkono wanu wina kuugwira pamalo ake. Pewani kulakwitsa kofala kwa kusaka kapena kuzungulira mapewa mukamatambasula izi chifukwa kungayambitse kutambasula kosayenera komanso kupsinjika kwa minofu yanu.
• ** Gwirani ndi Kupuma **: Gwirani kutambasula kwa masekondi 15-30 ndikupuma bwino. Ndi kulakwitsa kofala kusunga mpweya wanu panthawi yotambasula. Izi zingayambitse kupanikizika kosafunikira m'thupi lanu ndipo sizilola kuti minofu yanu ipumule ndikutambasula bwino.
• **Osatambasuka**: Pewani kukoka kapena kukoka mkono wanu mwamphamvu kwambiri. Kutambasula kuyenera kukhala komasuka komanso inu

Manga mozungulira mapewa otambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Manga mozungulira mapewa otambasula?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Wrap Around Shoulder Stretch. Ndi njira yosavuta komanso yothandiza yowonjezera kusinthasintha ndi kusuntha kwamtundu pamapewa. Momwe mungachitire izi: 1. Imani kapena khalani mowongoka. 2. Kwezani mkono umodzi kutsogolo kwanu pamtunda wa phewa. 3. Gwirani mkono wanu wina pathupi lanu ndikuugwiritsa ntchito kukokera pang'onopang'ono mkono wotambasulidwa ku chifuwa chanu. Muyenera kumva kutambasula paphewa lanu. 4. Gwirani kutambasula kwa masekondi 30. 5. Bwerezani kutambasula ndi mkono wina. Kumbukirani, musatambasule mpaka pamene mukupweteka. Ziyenera kukhala zosamasuka pang'ono, koma osati zowawa. Ngati mukumva ululu uliwonse, chepetsani mphamvu ya kutambasula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Manga mozungulira mapewa otambasula?

• Kutambasula Kwamapewa Kumbuyo-Pamutu kumafuna kuti mufikitse mkono umodzi mmwamba ndikuwerama kumbuyo kwa mutu wanu, kenako gwiritsani ntchito dzanja lanu lina kukokera chigongono pansi pang'onopang'ono.
• The Doorway Shoulder Stretch imaphatikizapo kuyimirira pakhomo lotseguka, kuika manja anu pamtunda wa mapewa kumbali zonse za chimango, ndikutsamira patsogolo pang'onopang'ono kuti mutambasule mapewa.
• The Standing Wall Stretch imachitika mwa kuyimirira moyang'anizana ndi khoma, kukulitsa manja anu ndikuyika manja anu pakhoma, kenako pang'onopang'ono kutsamira thupi lanu patsogolo.
• Kutambasula Kwamapewa Kumaphatikizapo kutambasula mkono umodzi pamwamba pa mutu wanu, ndikuwerama pa chigongono kumbuyo kwa mutu wanu, ndikugwiritsa ntchito dzanja lina kukoka chigongono pansi pang'onopang'ono.

Izinto zokufunda ezishisa ezivumelekile Manga mozungulira mapewa otambasula?

• "Shoulder Rolls" ndi ntchito ina yowonjezera pamene imathandizira kumasula minofu ya mapewa, kuonjezera kutuluka kwa magazi kumalo, ndikukonzekera mapewa kuti atambasule kwambiri, kupititsa patsogolo zotsatira za kukulunga mozungulira mapewa.
• "Arm Circles" ikhoza kukhala yowonjezera bwino pakukulunga mozungulira mapewa pamene akugwira ntchito pamagulu a minofu omwewo, kupititsa patsogolo kuyenda kwa mapewa ndi mphamvu, zomwe zingapangitse kukulunga mozungulira mapewa kukhala kogwira mtima.