Mapewa - Zowonjezera - Zofotokozera

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

Ukuxhumana kwe Mapewa - Zowonjezera - Zofotokozera

Mapewa - Kuwonjezera - Kufotokozera ndi masewera olimbitsa thupi opindulitsa omwe amapangidwa kuti awonjezere kusuntha kwa mapewa ndi kusinthasintha, zomwe zingathandize kupititsa patsogolo mphamvu zam'mwamba zam'mwamba ndi momwe zimakhalira. Ndi masewera olimbitsa thupi abwino kwa anthu amisinkhu yonse yolimbitsa thupi, makamaka omwe amachita masewera kapena zochitika zomwe zimafuna kugwiritsa ntchito mapewa kwambiri kapena omwe akuchira kuvulala kwa mapewa. Anthu angafune kuchita izi kuti apititse patsogolo kugwira ntchito kwa mapewa awo, kupewa kuvulala, komanso kulimbikitsa moyo wathanzi, wokangalika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mapewa - Zowonjezera - Zofotokozera

• Kwezani manja anu molunjika patsogolo panu pamtunda wa mapewa, manja akuyang'ana pansi.
• Pang'onopang'ono sunthani manja anu mmbuyo momwe mungathere, kuwasunga mowongoka ndi mapewa anu.
• Gwirani malowa kwa masekondi angapo, mukumva kutambasula m'mapewa anu.
• Pang'onopang'ono bweretsani manja anu pamalo oyamba kutsogolo kwanu, kenaka bwerezani zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Mapewa - Zowonjezera - Zofotokozera

• Mayendedwe Oyendetsedwa: Chitani mayendedwe owonjezera pang'onopang'ono komanso mowongolera. Pewani mayendedwe ogwedezeka kapena othamanga, chifukwa izi zimatha kusokoneza minofu ya mapewa ndi mfundo. Chinsinsi chothandizira kukulitsa mapewa ndikugwirizanitsa minofu mumayendedwe onse, osati kumapeto kwenikweni.
• Gwiritsani Ntchito Kulemera Koyenera: Ngati mukugwiritsa ntchito zolemera pochita masewera olimbitsa thupi, onetsetsani kuti sizolemera kwambiri. Kugwiritsa ntchito zolemera zomwe zimakhala zolemetsa kwambiri kungayambitse mawonekedwe osayenera komanso kuvulala komwe kungatheke. Yambani ndi zolemera zopepuka ndipo pang'onopang'ono onjezerani pamene mphamvu zanu zikukula.
• Osawonjeza: Kulakwitsa kofala ndiko kukulitsa phewa panthawi yowonjezera, zomwe zingayambitse kupsinjika kapena kuvulala. Dzanja lanu liyenera kukhala

Mapewa - Zowonjezera - Zofotokozera Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mapewa - Zowonjezera - Zofotokozera?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Shoulder Extension Articulations. Zochita izi nthawi zambiri zimagwiritsidwa ntchito pothandizira masewera olimbitsa thupi komanso kukonzanso, zomwe zimapangitsa kuti zikhale zoyenera kwa anthu onse olimba, kuphatikiza oyamba kumene. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kapena kusalemera konse, kuyang'ana mawonekedwe ndi kuwongolera. Pamene mphamvu ndi kusinthasintha zikuyenda bwino, vuto likhoza kuwonjezeka pang'onopang'ono. Nthawi zonse kumbukirani kutenthetsa musanachite masewera olimbitsa thupi komanso kusiya ngati mukumva kupweteka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mapewa - Zowonjezera - Zofotokozera?

• Kuwonjezeka kwa mgwirizano wa mapewa kumadziwika ndi kusuntha kumbuyo kwa mkono wapamwamba, mothandizidwa ndi kufotokozera kwa humerus ndi scapula.
• Kufotokozera kwa mapewa ndi njira yomwe humerus ndi scapula zimagwirizanitsa kuti mkono ubwerere mmbuyo kuchokera kumalo ake.
• Kufotokozera kwa phewa panthawi yowonjezera kumaphatikizapo kusuntha kumbuyo kwa mkono, makamaka kugwirizana pakati pa humer ndi scapula.
• Polankhula za kufalikira kwa mapewa, humerus ndi scapula zimagwirira ntchito limodzi kukankhira mkono kumbuyo kuchokera kumayendedwe ake okhazikika.

Izinto zokufunda ezishisa ezivumelekile Mapewa - Zowonjezera - Zofotokozera?

• Lat Pulldowns: Lat pulldowns makamaka amagwira ntchito latissimus dorsi, minofu yayikulu kumbuyo yomwe imakhala ndi gawo lalikulu pakukulitsa mapewa. Mwa kulimbikitsa minofu imeneyi, mukhoza kuwonjezera mphamvu ndi mphamvu za kayendetsedwe ka mapewa anu.
• Tricep Dips: Ma tricep dips samangogwiritsa ntchito triceps, komanso amagwirizanitsa minofu ya mapewa panthawi yochepetsera masewera olimbitsa thupi. Izi zimalimbitsa minofu yomwe imakhudzidwa ndi kutambasula kwa mapewa, motero kumapangitsa kuti ntchito zonse za mapewa ziwonjezeke.