Mapewa - Transverse Adduction - Mafotokozedwe

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

Ukuxhumana kwe Mapewa - Transverse Adduction - Mafotokozedwe

The Shoulder - Transverse Adduction - Articulations exercise ndi ntchito yopindulitsa yomwe imayang'ana minofu m'mapewa, makamaka pectoralis yaikulu ndi deltoids, kuthandiza kupititsa patsogolo mphamvu ndi kusinthasintha. Ndi masewera olimbitsa thupi abwino kwa othamanga, ochita masewera olimbitsa thupi, ndi aliyense amene akufuna kulimbitsa thupi lapamwamba kapena kukonzanso kuvulala kwa mapewa. Anthu angafune kuchita masewera olimbitsa thupi kuti azilimbitsa thupi lawo, kuwongolera kaimidwe, ndikuthandizira mayendedwe atsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mapewa - Transverse Adduction - Mafotokozedwe

• Pang'onopang'ono bweretsani ma dumbbells kutsogolo kwa thupi lanu pofinya mapewa anu palimodzi, kuonetsetsa kuti zigongono zanu zikhale zopindika pang'ono.
• Pitirizani kusunthaku mpaka manja anu atawoloka kutsogolo kwa chifuwa chanu, ndi ma dumbbells pafupifupi kukhudza.
• Imani kwa kamphindi pamwamba pa kayendetsedwe kake, kenaka muchepetse pang'onopang'ono ma dumbbells kubwerera kumalo oyambira.
• Bwerezani izi kuti muwerenge kuchuluka komwe mukufuna kubwereza, kuonetsetsa kuti mukuwongolera ma dumbbells mumayendedwe onse.

Izinto zokwenza Mapewa - Transverse Adduction - Mafotokozedwe

• Mayendedwe Olamuliridwa: Yendani mkono wanu kudutsa thupi lanu pang'onopang'ono komanso mowongolera. Pewani kugwedezeka kapena kuyenda mofulumira, chifukwa izi zingayambitse kuvulala. Yang'anani kwambiri pa minofu yomwe mukugwira ntchito ndikuyesera kuimva ikugwedezeka ndikupumula.
• Range of Motion: Mukamachita izi, onetsetsani kuti mukugwiritsa ntchito zoyenda zonse. Yambani ndi dzanja lanu lotambasulira mbali ndikulisuntha mpaka thupi lanu lonse. Komabe, pewani kukulitsa kapena kukakamiza mkono wanu kupitilira momwe zimakhalira, chifukwa izi zitha kuyambitsa kupsinjika kapena kuvulala.
• Kupuma: Kupuma koyenera ndi kofunikira pochita masewera olimbitsa thupi, kuphatikizapo Shoulder Transverse Adduction. Eks

Mapewa - Transverse Adduction - Mafotokozedwe Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mapewa - Transverse Adduction - Mafotokozedwe?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Shoulder - Transverse Adduction, koma ndikofunikira kuti muyambe ndi zolemera zopepuka kapena opanda zolemetsa konse, kuyang'ana mawonekedwe ndi luso. Ntchitoyi imayang'ana kwambiri pachifuwa ndi minofu ya mapewa. Nthawi zonse tikulimbikitsidwa kukhala ndi mphunzitsi waluso kapena munthu wodziwa kukutsogolerani pochita masewera olimbitsa thupi kuti mupewe kuvulala kulikonse.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mapewa - Transverse Adduction - Mafotokozedwe?

• The Standing Cable Adduction ndikusintha kwina komwe mumagwiritsa ntchito makina a chingwe kuti muwongolere njira yosinthira.
• Kuwotcha Dumbbell Adduction ndi kusiyana komwe kumaphatikizapo kugona pambali panu ndikuchita kukweza ndi dumbbell.
• The Seated Machine Adduction ndi kusiyana komwe kumagwiritsa ntchito makina ochitira masewera olimbitsa thupi omwe amapangidwira kayendedwe kameneka, kulola kuchita masewera olimbitsa thupi komanso okhudzidwa.
• The Resistance Band Shoulder Adduction ndi mtundu winanso womwe umagwiritsa ntchito gulu lokana, lomwe limapereka kukana kosinthika komanso kulimbikitsa kukhazikika.

Izinto zokufunda ezishisa ezivumelekile Mapewa - Transverse Adduction - Mafotokozedwe?

• Ntchentche za Dumbbell: Ntchentche za Dumbbell zimagwira ntchito pachifuwa ndi mapewa munjira yofananira yoyenda kuti ipitirire. Zochita izi zitha kukuthandizani kuti muzitha kuyenda bwino komanso kusinthasintha, zomwe zingathandize kuti kusuntha kwanu kukhale kosavuta komanso koyenera.
• Bent-Over Rows : Ntchitoyi imayang'ana kwambiri minofu kumbuyo kwanu, komanso imakhudzanso minofu ya mapewa, kuphatikizapo yomwe imagwiritsidwa ntchito popititsa patsogolo. Mwa kulimbikitsa minofu iyi, mutha kusintha mphamvu yanu yakumtunda ndikukhazikika, zomwe zingakuthandizeni kuchita bwino kwambiri pamapewa.