Mapewa - Transverse Flexion - Mafotokozedwe

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

Ukuxhumana kwe Mapewa - Transverse Flexion - Mafotokozedwe

The Shoulder - Transverse Flexion - Zochita zolimbitsa thupi ndizochita zolimbitsa thupi zomwe zimalimbitsa minofu ya deltoid, kumapangitsa kusinthasintha kwa mapewa, komanso kumathandizira kuyenda molumikizana. Ndi masewera olimbitsa thupi abwino kwambiri kwa othamanga, okonda masewera olimbitsa thupi, kapena anthu omwe akuthandizidwa ndi zovulala zokhudzana ndi mapewa. Kuchita masewera olimbitsa thupi kumapindulitsa kwambiri chifukwa kumalimbikitsa kaimidwe bwino, kumachepetsa chiopsezo cha kuvulala kwa mapewa, komanso kumapangitsa kuti thupi likhale ndi mphamvu komanso kugwira ntchito.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mapewa - Transverse Flexion - Mafotokozedwe

• Sungani manja anu molunjika, pang'onopang'ono kwezani ma dumbbells kunja ndi mmwamba mpaka agwirizane ndi nthaka, kupanga mawonekedwe a T ndi thupi lanu.
• Imani pang'onopang'ono pamwamba pa kayendetsedwe kake, kuonetsetsa kuti mapewa anu akugwira ntchito mokwanira.
• Pang'onopang'ono tsitsani ma dumbbell m'mbali mwanu mowongolera, ndikusunga mikono yowongoka ponseponse.
• Bwerezani ndondomekoyi kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti msana wanu ukhale wowongoka komanso mayendedwe anu osalala komanso okhazikika.

Izinto zokwenza Mapewa - Transverse Flexion - Mafotokozedwe

• Kusuntha Kwapang'onopang'ono: Mukamatembenuza mapewa, onetsetsani kuti mumasuntha manja anu pang'onopang'ono kudutsa thupi lanu. Kusuntha kwamphamvu kapena kofulumira kumatha kusokoneza minofu yamapewa anu.
• Kuwongolera: Kuwongolera ndikofunikira pakuchita izi. Mukasuntha mikono yanu kubwerera kumalo oyambira, onetsetsani kuti ndi kayendetsedwe koyendetsedwa. Musalole kukwera kunyamula mikono yanu kumbuyo; ichi ndi cholakwika chofala chomwe chingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
• Range of Motion: Kulakwitsa kofala sikudutsa mumayendedwe onse. Onetsetsani kuti mwatambasula manja anu thupi lanu lonse ndikubwezeretsanso pamalo oyamba. Izi zimatsimikizira kuti minofu yonse ikugwira ntchito bwino.
• Kupuma Mosasinthasintha: Osagwira mpweya wanu panthawi yolimbitsa thupi

Mapewa - Transverse Flexion - Mafotokozedwe Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mapewa - Transverse Flexion - Mafotokozedwe?

Inde, oyamba kumene amatha kuchita Mapewa - Transverse Flexion - Zolimbitsa thupi. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka kapena zopanda zolemetsa konse kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi. Mofanana ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu pamene mphamvu zawo ndi kusinthasintha zikuwonjezeka.

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

• Kusiyana kwina ndi Standing Shoulder Transverse Flexion with Resistance Bands, yomwe imawonjezera zovuta zina mwa kuphatikiza magulu otsutsa mumayendedwe.
• The Dumbbell Shoulder Transverse Flexion ndi kusiyana komwe kumagwiritsa ntchito ma dumbbells kuti awonjezere kulemera ndikuwonjezera mphamvu ya masewera olimbitsa thupi.
• The Shoulder Transverse Flexion on Stability Ball ndi mtundu winanso womwe mumachita masewera olimbitsa thupi mukamayendetsa mpira wokhazikika kuti mugwire minofu yanu yayikulu.
• Pomaliza, Bilateral Shoulder Transverse Flexion ndikusintha komwe mumasinthasintha mapewa onse nthawi imodzi, zomwe zingathandize kuwongolera bwino komanso kulumikizana.

Izinto zokufunda ezishisa ezivumelekile Mapewa - Transverse Flexion - Mafotokozedwe?

• Kukweza Kwambiri: Pambuyo pake amakweza ntchito pa deltoids ndi minofu ya supraspinatus, yomwe ili mbali ya chikhoto cha rotator chomwe chimakhudzidwa ndi kupindika kwa phewa, motero kumapangitsa kuti mapewa azikhala okhazikika komanso maulendo osiyanasiyana.
• Mizere Yowongoka: Ntchitoyi imayambitsa trapezius ndi deltoids, minofu yomweyi yomwe imagwiritsidwa ntchito pamapewa, motero imatha kuwonjezera mphamvu zawo ndi kupirira komanso kupititsa patsogolo kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake.