Mapewa - Lateral Rotation

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

Ukuxhumana kwe Mapewa - Lateral Rotation

Kuchita masewera olimbitsa thupi kwa Mapewa - Lateral Rotation ndi ntchito yopindulitsa yomwe imayang'ana minofu ya rotator cuff, kupititsa patsogolo kuyenda kwa mapewa ndi kukhazikika. Masewerawa ndi abwino kwa othamanga, anthu omwe akuchira kuvulala kwa mapewa, ndi aliyense amene akufuna kulimbitsa mphamvu zawo zakumtunda. Kuphatikizira Mapewa - Kusinthana kwa Lateral muzochita zanu zolimbitsa thupi kungathandize kusintha kaimidwe, kuchepetsa chiopsezo cha kuvulala kwa mapewa, ndi kupititsa patsogolo ntchito zomwe zimafuna mapewa amphamvu ndi osinthasintha.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mapewa - Lateral Rotation

• Pindani zigono zanu pamtunda wa digirii 90, ndikusunga mikono yanu yakumtunda pafupi ndi thupi lanu ndipo manja anu akuyang'ana mkati.
• Pang'onopang'ono tembenuzani mapewa anu, kusuntha manja anu kunja kwinaku mukusunga zigono zanu m'mbali mwanu.
• Pitirizani kuzungulira mpaka manja anu akufanana ndi pansi, kapena momwe kusinthasintha kwanu kumakulolani.
• Pang'onopang'ono bwererani kumalo oyambira pozungulira mapewa anu mkati, kuonetsetsa kuti mukuyendetsa kayendetsedwe kake. Kumbukirani kusunga zigono zanu kumbali yanu panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Mapewa - Lateral Rotation

• Malo Oyenera Pamanja: Yambani ndi chigongono chanu pamtunda wa digirii 90 ndikuyandikira mbali yanu. Pamene mukuzungulira phewa lanu, onetsetsani kuti chigongono chanu chikhale chokhazikika pamalo awa. Anthu ambiri amalakwitsa kusuntha chigongono chawo kutali ndi thupi lawo, zomwe zingachepetse mphamvu ya masewerawo ndikuwonjezera chiopsezo chovulala.
• Mayendedwe Oyendetsedwa: Ndikofunikira kuchita izi ndikuyenda pang'onopang'ono, mowongolera. Pewani kulakwitsa kofala kogwiritsa ntchito liwiro kukweza mkono wanu kupita kunja. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso kumawonjezera chiopsezo cha kuvulala.
• Gwiritsani Ntchito Kulemera Koyenera: Ngati mukugwiritsa ntchito dumbbell kapena resistance band, onetsetsani kuti kulemera kwake kapena kukana ndikoyenera mphamvu zanu ndi kulimba kwanu.

Mapewa - Lateral Rotation Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mapewa - Lateral Rotation?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Mapewa - Lateral Rotation. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kapena kulemera kwa mikono yanu kuti mupewe kuvulala. Ndikofunikiranso kuwonetsetsa mawonekedwe ndi njira yoyenera kuti mugwire bwino ntchito yomwe mukufuna ndikupewa kupsinjika kapena kuvulala. Zitha kukhala zopindulitsa kwa oyamba kumene kuchita izi motsogozedwa ndi mphunzitsi kapena katswiri wazolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mapewa - Lateral Rotation?

• The Seated Dumbbell Lateral Rotation imaphatikizapo kukhala pa benchi ndi dumbbell m'manja mwanu, ndikutembenuza phewa lanu kunja.
• Cable Machine Lateral Rotation imafuna makina a chingwe, pomwe mumagwira chogwirira cha chingwe ndikutembenuza phewa lanu kunja.
• The Lateral Rotation with Exercise Ball imaphatikizapo kugona chammbali pa mpira wochita masewera olimbitsa thupi, kugwira dumbbell, ndi kuzungulira phewa lanu.
• The Prone Lateral Rotation pa Incline Bench imaphatikizapo kugona chafufumimba pa benchi yoyenda ndi dumbbell m'manja mwanu, ndikutembenuza phewa lanu kunja.

Izinto zokufunda ezishisa ezivumelekile Mapewa - Lateral Rotation?

• "Front Raises" ndi masewera ena opindulitsa, pamene akugwira ntchito ya anterior deltoids, kupereka mphamvu zolimbitsa thupi paphewa zomwe zimakhala zofunikira kuti zigwire bwino ntchito zozungulira.
• "Reverse Flys" ndiwothandiza kwambiri pamene amayang'ana kumbuyo kwa deltoid ndi minofu yam'mbuyo yam'mbuyo, kulimbikitsa kukula kwa minofu ndikuthandizira kukhala ndi kaimidwe koyenera panthawi ya Mapewa - Lateral Rotations.