Mapewa - Kuzungulira kwapakati

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

Ukuxhumana kwe Mapewa - Kuzungulira kwapakati

Mapewa - Kuchita masewera olimbitsa thupi ndi masewera olimbitsa thupi omwe amalimbitsa minofu ya rotator cuff, kulimbikitsa kukhazikika kwa mapewa ndi kupititsa patsogolo mphamvu za thupi lonse. Ndi yabwino kwa othamanga, okonda masewera olimbitsa thupi, ndi anthu omwe akuchiritsidwa pambuyo povulala pamapewa. Kuchita masewera olimbitsa thupi kumatha kupititsa patsogolo kuyenda kwamagulu, kuteteza kupweteka kwa mapewa ndi kuvulala, komanso kupititsa patsogolo masewera olimbitsa thupi ndi zochitika zomwe zimafuna mapewa amphamvu komanso osinthasintha.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mapewa - Kuzungulira kwapakati

• Gwirani kadumbbell kakang'ono m'manja mwanu, kuonetsetsa kuti kugwira kwanu kuli kolimba koma osati kolimba kwambiri.
• Pang'onopang'ono tembenuzani phewa lanu, kubweretsa dumbbell ku thupi lanu, kusunga chigoba chanu pafupi ndi mbali yanu nthawi yonse yoyenda.
• Imani pang'ono pamene mkono wanu uli perpendicular kwa thupi lanu, kenako pang'onopang'ono bwererani kumalo oyambira.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kenako sinthani manja kuti muwonetsetse kuti mbali zonse ziwiri zikugwira ntchito mofanana.

Izinto zokwenza Mapewa - Kuzungulira kwapakati

• Mayendedwe Oyendetsedwa: Mukatembenuza phewa lanu pakati, onetsetsani kuti mayendedwe akuchedwa komanso amayendetsedwa. Pewani kusuntha mwachangu, komwe kungayambitse kuvulala.
• Range of Motion: Musakakamize phewa lanu kuti lizizungulira kupitilira momwe zimakhalira. Kuchulukitsa kungayambitse kuvulala. M'malo mwake, yesetsani kutambasula bwino.
• Kugwiritsa Ntchito Kulemera Koyenera: Ngati mukugwiritsa ntchito zolemetsa kapena zopinga, yambani ndi kulemera kopepuka kapena kukana kutsika ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula. Kugwiritsa ntchito zolemetsa zolemetsa kuyambira pachiyambi kumatha kubweretsa mawonekedwe osawoneka bwino kapena kuvulala.
• Sungani Dzanja Lanu Pafupi ndi Thupi Lanu: Cholakwika chofala ndikulola mkono kuchoka m'thupi panthawi yozungulira. Izi zitha kuyika zovuta zosafunikira pamapewa. M'malo mwake, sungani chigongono chanu pafupi ndi mbali yanu

Mapewa - Kuzungulira kwapakati Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mapewa - Kuzungulira kwapakati?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Mapewa - Medial Rotation. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka kapena opanda zolemetsa konse kuti mupewe kuvulala. Ayeneranso kuwonetsetsa mawonekedwe ndi njira yoyenera kuti awonetsetse kuti ntchitoyi ikhale yogwira mtima ndikupewa kuwonongeka kulikonse. Zingakhale zothandiza kwa oyamba kumene kuchita izi motsogozedwa ndi mphunzitsi kapena wothandizira thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mapewa - Kuzungulira kwapakati?

• The Dumbbell Lying Medial Rotation ndi kusiyana kwina komwe kumaphatikizapo kugona pambali panu ndikugwiritsa ntchito dumbbell kuti mutembenuzire.
• The Resistance Band Medial Rotation imapereka mlingo wosiyana wotsutsa ndipo ukhoza kuchitidwa kunyumba kapena kumalo ochitira masewera olimbitsa thupi.
• The Standing Medial Rotation with Barbell ndi mitundu yosiyanasiyana yomwe imagwiritsa ntchito barbell m'malo mwa dumbbell kapena resistance band.
• The Prone Medial Rotation imachitika atagona pansi ndikuzungulira mapewa mkati, zomwe zingathandize kulunjika mbali zosiyanasiyana za minofu ya mapewa.

Izinto zokufunda ezishisa ezivumelekile Mapewa - Kuzungulira kwapakati?

• "Seated Shoulder Press" ndi ntchito ina yomwe imathandizira pa Shoulder - Medial Rotation, yomwe imagwira ntchito pamapewa onse, kuphatikizapo rotator cuff, yomwe imakhala ndi gawo lalikulu pakusinthasintha kwapakati.
• "Lateral Raises" imathandiziranso Mapewa - Kuzungulira Kwapakati polimbitsa ma deltoids am'mbali, potero kumapereka kukhazikika kwa minofu yamapewa ndikuwonetsetsa kuti kusuntha kwapakati kukhale kothandiza komanso kotetezeka.