Mapewa - Kubedwa - Kufotokozera

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

Ukuxhumana kwe Mapewa - Kubedwa - Kufotokozera

The Shoulder - Abduction - Articulations exercise ndi ntchito yopindulitsa yomwe imayang'ana ma deltoids ndi minofu yam'mbuyo yam'mbuyo, kupititsa patsogolo kuyenda kwa mapewa ndi mphamvu. Ndi yabwino kwa othamanga, okonda zolimbitsa thupi, kapena anthu omwe akufuna kuwonjezera mphamvu zawo zakumtunda ndi kusinthasintha. Zochita izi ndizofunikira chifukwa zimathandiza kuti mukhale bwino, zimachepetsa chiopsezo cha kuvulala kwa mapewa, ndipo zingathandize kuti masewerawa azichita bwino pamasewera ndi tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mapewa - Kubedwa - Kufotokozera

• Pang'onopang'ono kwezani ma dumbbell kumbali mpaka atakwera pamapewa, kuonetsetsa kuti manja anu akuwongoka ndipo manja anu ayang'ana pansi.
• Onetsetsani kuti mapewa anu ali pansi ndi kumbuyo komanso kuti simukugwiritsa ntchito minofu ya khosi kuti mukweze zolemera.
• Imani kwa kamphindi pamwamba pa kayendetsedwe kake, kenaka muchepetse pang'onopang'ono ma dumbbells kubwerera kumalo oyambira.
• Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kuonetsetsa kuti mukusunga mawonekedwe oyenera nthawi yonseyi.

Izinto zokwenza Mapewa - Kubedwa - Kufotokozera

• **Kuyenda Koyendetsedwa:** Kuyenda kuyenera kukhala kwapang'onopang'ono komanso koyendetsedwa, pokweza ndi kutsitsa mkono wanu. Kugwedezeka kapena kugwedeza mkono kungayambitse kuvulala ndipo sikungalowetse minofu yomwe mukufuna.
• **Mayendedwe Osiyanasiyana:** Kwezani mkono wanu mpaka kutalika kwa phewa kapena m'mwamba pang'ono, koma osapitilira apa. Kukweza mkono wanu pamwamba kwambiri kumatha kusokoneza mapewa ndipo kungayambitse kuvulala.
• **Pewani Kutseka Chigongono:** Mukamachita masewera olimbitsa thupi, onetsetsani kuti mkono wanu wapindika pang'ono pachigongono. Kutseka chigongono kungapangitse kupsinjika kosafunikira pamgwirizano ndikupangitsa kuvulala.
• **Njira Yopumira:** Kupuma koyenera ndikofunikira pazochita zonse zolimbitsa thupi. Pumani mpweya pamene mukutsitsa mkono wanu ndikutulutsa ngati

Mapewa - Kubedwa - Kufotokozera Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mapewa - Kubedwa - Kufotokozera?

Inde, oyamba kumene amatha kuchita Mapewa - Abduction - Articulations exercise. Komabe, ayenera kuyamba ndi masikelo opepuka kapena opanda zolemetsa konse kuti asavulale. Ndikofunikiranso kuwonetsetsa kuti ali ndi mawonekedwe olondola ndi njira zopewera zovuta zilizonse kapena kuvulala. Zingakhale zopindulitsa kwa oyamba kumene kuchita masewerawa motsogozedwa ndi katswiri wophunzitsidwa bwino, monga mphunzitsi waumwini, yemwe angawatsogolere bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu pamene mphamvu zawo ndi kupirira zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mapewa - Kubedwa - Kufotokozera?

• Mzere Wowongoka ndi kusiyana kwina, komwe sikumangogwira minofu ya mapewa komanso kumagwira ntchito kumtunda ndi misampha.
• The Dumbbell Side Raise ndi mitundu yotchuka yomwe imalola kuti pakhale kusuntha kwadzidzidzi kwa mkono uliwonse, kulimbikitsa kukula kwa minofu.
• The Overhead Press ndi masewera olimbitsa thupi omwe amaphatikizapo kubedwa komanso amagwira ntchito pa triceps ndi chifuwa chapamwamba.
• The Bent-Over Lateral Raise ndikusintha kwapadera kwa Mapewa - Kubedwa - Kufotokozera komwe kumayang'ana kumbuyo kwa deltoids.

Izinto zokufunda ezishisa ezivumelekile Mapewa - Kubedwa - Kufotokozera?

• Press Overhead: Imayang'ana magulu omwewo omwe amagwiritsidwa ntchito pochotsa mapewa, monga deltoids ndi trapezius. Mwa kulimbikitsa minofu imeneyi, imatha kupititsa patsogolo kayendetsedwe ka kayendetsedwe kake komanso kukhazikika pakugwira mapewa.
• Reverse Flys: Zochita izi zimagwira ntchito pa posterior deltoids ndi rhomboids, yomwe ndi minofu yachiwiri yomwe imakhudzidwa ndi kulanda mapewa. Kulimbitsa minofu imeneyi kungapereke chithandizo chabwinoko ndi kulinganiza bwino pakuyenda kwa mapewa.