Mapewa - Transverse Abduction - Mawu

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

Ukuxhumana kwe Mapewa - Transverse Abduction - Mawu

The Shoulder - Transverse Abduction - Kuchita masewera olimbitsa thupi ndi masewera olimbitsa thupi opindulitsa kulimbikitsa ndi kuwongolera kusinthasintha kwa minofu ya mapewa, makamaka ma deltoids ndi rotator cuff. Ndi masewera olimbitsa thupi abwino kwa othamanga, anthu omwe akuchira kuvulala kwa mapewa, kapena aliyense amene akufuna kulimbitsa mphamvu zawo zam'mwamba ndi kuyenda. Kuchita masewera olimbitsa thupi kungathandize kusintha kaimidwe, kupititsa patsogolo masewera olimbitsa thupi ndi zochitika za tsiku ndi tsiku, komanso kuchepetsa chiopsezo cha kuvulala kwa mapewa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mapewa - Transverse Abduction - Mawu

• Gwirani cholemetsa chaching'ono m'manja mwanu, kapena osalemera konse, ndipo tambasulani mkono wanu kumbali yanu, ndikuwuyika mowongoka ndi kufanana ndi nthaka.
• Pang'onopang'ono kwezani mkono wanu m'mbali, ndikumapindika pang'ono m'chigongono ndikusunga mkono womwe uli wofanana pansi mpaka utalikirana ndi mapewa.
• Gwirani malowo kwa masekondi angapo, mukumva kugundana kwa minofu yamapewa anu.
• Pang'onopang'ono tsitsani mkono wanu pansi pomwe mukuyambira, ndikuwonetsetsa kuti mukuyenda nthawi zonse. Bwerezani zolimbitsa thupi za chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Mapewa - Transverse Abduction - Mawu

• Mayendedwe Oyendetsedwa: Pewani kulakwitsa kofala kogwiritsa ntchito kuthamanga kukweza manja anu kunja. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono, olamulidwa. Izi zidzathandiza kugwirizanitsa minofu mogwira mtima komanso kuchepetsa chiopsezo cha kuvulala.
• Kulemera Koyenera: Osagwiritsa ntchito zolemera zomwe zimakulemetsa kwambiri. Ichi ndi cholakwika chofala chomwe chingayambitse mawonekedwe osauka komanso kuvulala komwe kungachitike. Yambani ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.
• Kuyenda Kwathunthu: Onetsetsani kuti mukuchita masewera olimbitsa thupi mosiyanasiyana. Izi zikutanthauza kutsitsa manja anu mpaka pansi ndikuwakweza mpaka atafanana ndi pansi. Pewani kulakwitsa kobwereza pang'ono,

Mapewa - Transverse Abduction - Mawu Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mapewa - Transverse Abduction - Mawu?

Inde, oyamba kumene amatha kuchita Mapewa - Transverse Abduction - Articulations exercise. Komabe, ayambe ndi zolemetsa zopepuka kapena zosayembekezeka konse, kuyang'ana mawonekedwe olondola ndi kayendetsedwe kake. Ndikofunikiranso kutenthetsa bwino musanayambe kuchita masewera olimbitsa thupi kuti musavulale. Ngati ululu uliwonse kapena kusapeza kumamveka panthawi yolimbitsa thupi, ziyenera kuimitsidwa nthawi yomweyo. Nthawi zonse ndi bwino kuti oyamba kumene alandire malangizo kuchokera kwa katswiri wolimbitsa thupi kuti awonetsetse kuti akuchita masewera olimbitsa thupi moyenera komanso mosamala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mapewa - Transverse Abduction - Mawu?

• Kusiyana kwina kungakhale Kukweza Kwambiri ndi Ma Dumbbells, kumene munthuyo akugwira dumbbell m'dzanja lililonse ndikukweza manja awo kumbali, akulunjika gulu lomwelo la minofu mosiyana pang'ono.
• The Prone Transverse Abduction ndi mtundu winanso, pomwe munthuyo amagona pansi pa benchi ndikukweza manja ake m'mbali.
• The Resistance Band Transverse Abduction ndi njira ina, pomwe gulu lotsutsa limagwiritsidwa ntchito m'malo mwa zolemera kapena makina otsutsa minofu.
• Potsirizira pake, pali Seated Transverse Abduction, yomwe imaphatikizapo kuchita kayendetsedwe kake katakhala pansi, zomwe zingathandize kudzipatula minofu ya mapewa ndi kuchepetsa kukhudzidwa kwa magulu ena a minofu.

Izinto zokufunda ezishisa ezivumelekile Mapewa - Transverse Abduction - Mawu?

• Mizere Yowongoka: Mizere yowongoka imayang'ana kumtunda kwa trapezius ndi minofu ya deltoid, yomwe imathandizira kulanda mozungulira. Mwa kulimbikitsa minofu iyi, mutha kuwongolera magwiridwe antchito komanso mphamvu zamachitidwe onyamula mapewa anu.
• Ntchentche Zam'mbuyo za Deltoid: Ntchitoyi imayang'ana makamaka ma posterior deltoids, omwe ndi ofunikira kwambiri pakubedwa. Kulimbitsa minofu imeneyi kungapangitse kukhazikika kwa mgwirizano wa mapewa ndikuwongolera kayendetsedwe ka kayendetsedwe ka mapewa.