Mapewa Adductor Elevator Ndi Protractor Stretch

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• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Mapewa Adductor Elevator Ndi Protractor Stretch

The Shoulder Adductor Elevator ndi Protractor Stretch ndi ntchito yopindulitsa yomwe imayang'ana kupititsa patsogolo kuyenda kwa mapewa, kusinthasintha, ndi kulimbikitsa minofu yozungulira mapewa. Ndikoyenera makamaka kwa othamanga, anthu omwe akuchira kuvulala kwa mapewa, kapena aliyense amene akufuna kupititsa patsogolo mphamvu za thupi lawo. Anthu angafune kuchita izi kuti apititse patsogolo ntchito yawo yonse ya mapewa, kuteteza kuvulala, ndi kupititsa patsogolo ntchito zawo zamasewera kapena zochitika za tsiku ndi tsiku zomwe zimafuna mphamvu zapamwamba za thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mapewa Adductor Elevator Ndi Protractor Stretch

Izinto zokwenza Mapewa Adductor Elevator Ndi Protractor Stretch

• Kaimidwe Koyenera: Kusunga kaimidwe koyenera ndikofunikira pakutambasula uku. Imani kapena khalani molunjika, sungani mutu wanu mmwamba, ndi mapewa anu kumbuyo ndi kumasuka. Pewani kugwada kapena kusakasaka chifukwa izi zitha kusokoneza minofu yanu ndikuvulala.
• Mayendedwe Olamuliridwa: Mukamachita Mapewa Adductor Elevator And Protractor Stretch, onetsetsani kuti mayendedwe anu akuwongolera komanso pang'onopang'ono. Pewani mayendedwe othamanga kapena othamanga omwe angayambitse kuvulala. Cholinga chiyenera kukhala pa khalidwe la kayendetsedwe kake, osati kuchuluka kwake.
• Kupuma Moyenera: Kupuma moyenera nthawi yonse yolimbitsa thupi. Kugwira mpweya wanu kungayambitse kupanikizika kosafunikira ndipo kungayambitse chizungulire. Inhale pamene mukumasuka ndikutulutsa mpweya ngati

Mapewa Adductor Elevator Ndi Protractor Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mapewa Adductor Elevator Ndi Protractor Stretch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Shoulder Adductor Elevator ndi Protractor Stretch. Komabe, ndikofunikira kuchita izi moyenera kuti musavulale. Oyamba kumene ayenera kuyamba ndi kutambasula pang'onopang'ono ndikuwonjezera mphamvu pamene kusinthasintha kwawo kukukula. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kuwatsogolera poyambira. Mofanana ndi chizolowezi chilichonse cholimbitsa thupi, ngati pali ululu kapena kusapeza bwino, ayenera kusiya nthawi yomweyo ndikupempha uphungu kwa katswiri wa zaumoyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mapewa Adductor Elevator Ndi Protractor Stretch?

• The Seated Towel Stretch: Pakusiyana uku, mumakhala pampando, gwirani chopukutira kumbuyo kwanu ndi manja onse awiri, ndikukokera chopukutiracho kuti mutambasule mapewa anu adductor, elevator, ndi minofu ya protractor.
• The Doorway Stretch: Izi zimaphatikizapo kuyimirira pakhomo, kuika manja anu kumbali zonse za chitseko, ndikutsamira kutsogolo kuti mutambasule minofu ya mapewa anu.
• Kutambasula kwa Thupi Lamtanda: Kusiyanaku kumaphatikizapo kuyimirira kapena kukhala molunjika, ndikukoka mkono umodzi kudutsa thupi lanu pogwiritsa ntchito mkono wanu wina, kutambasula bwino mapewa adductor ndi minofu ya protractor.
• The Supine Shoulder Stretch: Mwakusiyana uku, mumagona chagada ndi mawondo anu, ndipo mumagwiritsa ntchito lamba kapena thaulo kukokera mkono umodzi kumapewa anu, kutambasula mapewa anu, chokwera.

Izinto zokufunda ezishisa ezivumelekile Mapewa Adductor Elevator Ndi Protractor Stretch?

• Kuchita masewera olimbitsa thupi kwa Seated Row ndi chinthu china chothandizira kwambiri pamene chimayang'ana minofu ya rhomboids ndi latissimus dorsi kumbuyo, yomwe ndi minofu yofunika kwambiri yomwe imakhudzidwa ndi mapewa adduction ndi protraction, motero zimathandiza kuti pakhale kusintha kwa mapewa ndi kaimidwe.
• Zochita zolimbitsa thupi za Pec Deck Fly ndizopindulitsa chifukwa zimayang'ana minofu yayikulu komanso yaying'ono ya pectoralis, yomwe ndi yofunika kwambiri pakukweza mapewa ndi kutulutsa, potero kumathandizira mphamvu ya Shoulder Adductor Elevator And Protractor Stretch pokulitsa mphamvu ya chifuwa ndi mapewa.