Mapewa Adductor Protractor Ndi Elevator Stretch

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

Ukuxhumana kwe Mapewa Adductor Protractor Ndi Elevator Stretch

The Shoulder Adductor Protractor ndi Elevator Stretch ndi masewera olimbitsa thupi opindulitsa omwe amapangidwa kuti azitha kusinthasintha komanso kuyenda m'magulu a mapewa, kuti akhale abwino kwa othamanga, anthu omwe akuchira kuvulala kwa mapewa, kapena aliyense amene akufuna kupititsa patsogolo mphamvu za thupi lawo. Imalunjika pamapewa owonjezera, ma protractors, ndi ma elevator, minofu yofunika kwambiri pakusuntha kwapamwamba kwa thupi. Kuchita nawo gawoli kungathandize kupewa kuvulala, kuwongolera kaimidwe, komanso kupititsa patsogolo ntchito zamasewera ndi zochitika zatsiku ndi tsiku zomwe zimafunikira kugwiritsa ntchito phewa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mapewa Adductor Protractor Ndi Elevator Stretch

• Kwezani dzanja lanu lamanja kumbali ya phewa, ndikulisunga mowongoka.
• Kokani pang'onopang'ono mkono wanu wakumanja pachifuwa chanu pogwiritsa ntchito dzanja lanu lamanzere, kumverera kutambasuka kwa phewa lanu.
• Gwirani malowa kwa masekondi 15-30, kuonetsetsa kuti mukupuma mozama komanso mofanana.
• Bwerezani ndondomekoyi ndi dzanja lanu lamanzere, ndipo chitani izi maulendo 3-5 mbali iliyonse kuti mupeze zotsatira zabwino.

Izinto zokwenza Mapewa Adductor Protractor Ndi Elevator Stretch

• **Sungani Kaimidwe Koyenera**: Mukamatambasula, onetsetsani kuti msana wanu ndi wowongoka ndipo mapewa anu amasuka. Pewani kusakatira msana wanu kapena kulimbitsa mapewa anu chifukwa izi zingayambitse kupsinjika kapena kuvulala.
• **Mayendedwe Oyendetsedwa**: Kuyenda kwa kutambasula uku kuyenera kukhala kocheperako komanso koyendetsedwa. Pewani kugwedezeka kapena kusuntha mofulumira chifukwa izi zingayambitse kupsinjika kwa minofu kapena misozi. Chinsinsi cha masewerawa ndikumva kutambasula pang'ono, osati kupweteka.
• **Kupuma**: Ndikofunikira kupuma moyenera pochita kutambasula uku. Pumani mpweya pamene mukuyamba kuyenda ndikutulutsa mpweya pamene mukutambasula. Izi

Mapewa Adductor Protractor Ndi Elevator Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mapewa Adductor Protractor Ndi Elevator Stretch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Shoulder Adductor Protractor ndi Elevator Stretch. Komabe, ndikofunikira kuzindikira kuti masewera olimbitsa thupi atsopano ayenera kuchitidwa mosamala komanso mawonekedwe oyenera kupewa kuvulala. Zingakhale zopindulitsa kwa oyamba kumene kuyamba ndi mphunzitsi waumwini kapena physiotherapist yemwe angawalondolere njira ndi njira yoyenera. Mofanana ndi zolimbitsa thupi zilizonse, ngati mukumva kupweteka kapena kusapeza bwino, siyani nthawi yomweyo ndikufunsana ndi akatswiri.

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

• Kutambasula kwa Mapewa a Mtanda: Izi zimaphatikizapo kuwoloka mkono umodzi kudutsa thupi lanu ndikugwiritsa ntchito mkono wanu wina kukakamiza pang'onopang'ono, kutambasula kumbuyo kwa phewa lanu.
• Kutambasula Pakhomo: Imani pakhomo lotseguka, ikani manja anu mbali zonse za chimango cha chitseko, ndiye tambani kutsogolo mpaka mutamva kutambasula m'mapewa anu ndi pachifuwa.
• Kutambasula Kwamapewa Pamwamba: Izi zimaphatikizapo kufikira mikono yonse molunjika mmwamba, ndikuweramitsa mkono umodzi kuti ufike kumbuyo kwanu. Gwiritsani ntchito dzanja lanu lina kukoka pang'onopang'ono chigongono chanu, kutambasula phewa la mkono wopindika.
• Kutambasula Kwamapewa: Gwirani mbali imodzi ya chopukutira m'dzanja limodzi, kwezani ndi kupinda mkonowo kuti mugwetse thaulo kumbuyo kwanu. Ndi dzanja lanu lina, fikirani kumbuyo ndikugwira mbali inayo

Izinto zokufunda ezishisa ezivumelekile Mapewa Adductor Protractor Ndi Elevator Stretch?

• Press Press Pamwamba: Makina osindikizira apamwamba ndi masewera olimbitsa thupi omwe amagwira ntchito minofu yambiri m'thupi lanu, kuphatikizapo deltoids ndi trapezius. Minofu iyi imagwiranso ntchito mu Shoulder Adductor Protractor ndi Elevator Stretch, zomwe zimapangitsa kuti makina osindikizira apamwamba akhale ochita masewera olimbitsa thupi kuti apange mphamvu ndi kusinthasintha.
• Kukoka Kwankhope: Kukoka kumaso kumayang'ana ma deltoid akumbuyo ndi ma rhomboids, omwe ndi ofunikira pakukweza mapewa ndi kukulitsa. Zochita izi zingathandize kupititsa patsogolo ubwino wa Shoulder Adductor Protractor ndi Elevator Stretch mwa kukonza kaimidwe, kukhazikika kwa mapewa, ndi kuyenda kosiyanasiyana.