Mapewa - Kusinthasintha - Kufotokozera

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

Ukuxhumana kwe Mapewa - Kusinthasintha - Kufotokozera

The Shoulder - Flexion - Articulations Exercise ndi masewera olimbitsa thupi omwe amayang'ana kwambiri pamapewa, kumawonjezera kusinthasintha kwawo komanso mphamvu. Ndi masewera olimbitsa thupi abwino kwa othamanga, anthu omwe akuchira chifukwa cha kuvulala kwa mapewa, kapena aliyense amene akufuna kusintha kayendedwe ka thupi ndi kaimidwe kawo. Mwa kuphatikiza masewerawa m'chizoloŵezi chawo, anthu amatha kulimbikitsa thanzi labwino, kuteteza kuvulala, ndi kupititsa patsogolo ntchito zonse zomwe zimafuna kugwiritsa ntchito mapewa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mapewa - Kusinthasintha - Kufotokozera

• Pang'onopang'ono kwezani dzanja limodzi patsogolo panu, ndikulisunga mowongoka, mpaka lifanane ndi pansi kapena mmwamba momwe mungathere kukweza bwino.
• Gwirani malowa kwa masekondi angapo kuti mumve kutambasula pamapewa anu.
• Pang'onopang'ono tsitsani mkono wanu kumbuyo komwe mukuyamba.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kenaka sinthani ku mkono wina.

Izinto zokwenza Mapewa - Kusinthasintha - Kufotokozera

• Fomu Yoyenera: Nthawi zonse khalani ndi mawonekedwe oyenera panthawi yochita masewera olimbitsa thupi. Msana wanu uyenera kukhala wowongoka, ndipo mapewa anu ayenera kukhala pansi ndi kumbuyo. Mukakweza dzanja lanu, onetsetsani kuti likugwirizana ndi thupi lanu osati kutsamira mbali imodzi. Kulakwitsa kofala ndiko kusaka kapena kuzungulira mapewa, zomwe zingayambitse kuvulala ndi kulimbitsa thupi kosagwira ntchito.
• Mayendedwe Oyendetsedwa: Chitani mayendedwe aliwonse pang'onopang'ono, molamulidwa. Pewani kugwiritsa ntchito mphamvu kuti mugwedeze mkono wanu mmwamba ndi pansi. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso kumawonjezera chiopsezo cha kuvulala.
• Range of Motion: Cholakwika chimodzi chofala ndikusagwiritsa ntchito kusuntha konse. Onetsetsani kuti mwakweza mkono wanu mmwamba momwe mungathere pamene mukuwongoka. Izi zidzatsimikizira

Mapewa - Kusinthasintha - Kufotokozera Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mapewa - Kusinthasintha - Kufotokozera?

Inde, oyamba kumene amatha kuchita Mapewa - Flexion - Articulations exercise. Komabe, nthawi zonse zimalimbikitsidwa kuti muyambe ndi mphamvu yotsika ndikuwonjezera pang'onopang'ono pamene mphamvu zanu ndi kusinthasintha zikuyenda bwino. Ndikofunikiranso kugwiritsa ntchito mawonekedwe oyenera kuti musavulale. Ngati simukudziwa momwe mungachitire masewera olimbitsa thupi, zingakhale zopindulitsa kugwira ntchito ndi mphunzitsi kapena wothandizira thupi.

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

• The Incline Bench Front Kukweza ndi mtundu wosiyana wa kusinthasintha kwa mapewa, makamaka kuyang'ana pa anterior deltoids.
• The Standing Resistance Band Shoulder Flexion ndi kusiyana komwe kumagwiritsa ntchito gulu lotsutsa kuti lilimbikitse minofu ya mapewa.
• The Seated Dumbbell Shoulder Press ndi njira ina yolumikizira mapewa yomwe imayang'ana ma deltoids ndi minofu ya trapezius.
• The Upright Row ndi kusiyana kwa mapewa a flexion articulation omwe samangogwira ntchito mapewa komanso minofu yam'mbuyo yam'mbuyo.

Izinto zokufunda ezishisa ezivumelekile Mapewa - Kusinthasintha - Kufotokozera?

• Kukweza Kutsogolo: Kutsogolo kumakweza makamaka ma anterior deltoids, omwe amakhudzidwa kwambiri ndi kupindika kwamapewa. Mwa kulimbikitsa minofu imeneyi, mukhoza kusintha mapiko anu a mapewa ndi kuchepetsa chiopsezo cha kuvulala.
• Kanikizani Pamwamba: Ntchitoyi imagwira ntchito pamapewa onse, koma makamaka ma deltoids apakatikati ndi apakati omwe ndi minofu yofunika kwambiri pamapewa. Makina osindikizira apamwamba amakuthandizani kuti mukweze mkono wanu pamwamba pa mutu wanu, chomwe ndi gawo lofunikira kwambiri pamapewa.