Mapewa Extensor Adductor Ndi Retractor Kutambasula

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

Ukuxhumana kwe Mapewa Extensor Adductor Ndi Retractor Kutambasula

The Shoulder Extensor Adductor And Retractor Stretch ndi masewera olimbitsa thupi omwe amapangidwa kuti apititse patsogolo kusinthasintha, kusintha kaimidwe, ndi kuchepetsa kupsinjika kwa minofu pamapewa, kumbuyo, ndi chifuwa. Zochita izi ndi zabwino kwa anthu omwe amachita zinthu zomwe zimafuna kugwiritsa ntchito mapewa kwambiri kapena omwe amakhala nthawi yayitali pa desiki, zomwe zimawatsogolera kumapewa. Pophatikiza kutambasula uku m'chizoloŵezi chawo, anthu amatha kuchepetsa kukhumudwa kwa mapewa ndi kumbuyo, kuonjezera kuyenda, ndikulimbikitsa kugwirizanitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mapewa Extensor Adductor Ndi Retractor Kutambasula

• Kwezani manja anu molunjika patsogolo panu pamtunda wa mapewa, gwirizanitsani zala zanu ndi manja anu akuyang'ana kunja.
• Kanikizani manja anu patsogolo pang'onopang'ono pamene mukuwongoka, muyenera kumva kutambasula m'mapewa anu ndi kumtunda kumbuyo.
• Gwirani kutambasula uku kwa masekondi 20 mpaka 30, kupuma bwinobwino.
• Pang'onopang'ono kumasula kutambasula ndikubwerera kumalo oyambira, kenaka bwerezani zochitikazo 3-5.

Izinto zokwenza Mapewa Extensor Adductor Ndi Retractor Kutambasula

• Kaimidwe Koyenera: Kusunga kaimidwe koyenera ndikofunikira mukamachita Mapewa Extensor Adductor ndi Retractor kutambasula. Imani kapena khalani molunjika, musamatembenuke msana wanu kapena kusakatira kutsogolo, chifukwa machitidwe olakwikawa angayambitse kupsinjika kapena kuvulala.
• Lamulirani Mayendedwe Anu: Yendani pang'onopang'ono ndikupewa kusuntha kulikonse kapena mwadzidzidzi. Izi zingayambitse kupsinjika kwa minofu kapena sprain. M'malo mwake, yang'anani pamayendedwe osalala, olamulidwa.
• Osatambasula: Kulakwitsa kofala ndiko kukankhira thupi lanu kupitirira malire ake. Kutambasula kusakhale kupweteka. Ngati mukumva kuwawa, zikutanthauza kuti mukukankha kwambiri. M'malo mwake, yesetsani kukoka modekha.
• Kusasinthasintha: Kusinthasintha ndikofunikira kuti muwone zotsatira. Yesani kutero

Mapewa Extensor Adductor Ndi Retractor Kutambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mapewa Extensor Adductor Ndi Retractor Kutambasula?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Shoulder Extensor Adductor And Retractor Stretch. Komabe, ndikofunikira kuyamba ndi kutambasula pang'ono kuti mupewe kuvulala komwe kungachitike. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kukhalabe ndi mawonekedwe oyenera komanso luso. Ngati simukudziwa momwe mungachitire izi, zingakhale zothandiza kukaonana ndi wophunzitsa kapena othandizira thupi. Atha kukupatsani chitsogozo ndikuwonetsetsa kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mapewa Extensor Adductor Ndi Retractor Kutambasula?

• The Doorway Stretch ndi kusiyana kwina komwe mumayima pakhomo lotseguka, ikani manja anu pamtunda wa mapewa kumbali zonse za chimango, ndikutsamira kutsogolo mpaka mutamva kutambasula m'mapewa anu ndi pachifuwa.
• The Seated Row Stretch ndi kusiyana komwe mukukhala pansi ndi miyendo yanu yotambasula, tambani gulu lotsutsa kuzungulira mapazi anu, ndi kubwereranso pa gululo, ndikufinya mapewa anu pamodzi.
• The Band Pull-Apart Stretch ndi kusiyana komwe mumagwira gulu lotsutsa ndi manja anu onse patsogolo panu pachifuwa, ndiyeno mumakoka gululo, ndikufinya mapewa anu pamodzi.
• The Reverse Fly Stretch ndikusintha komwe mumayima ndikupindika pang'ono m'mawondo anu, kutsamira kutsogolo kuchokera m'chiuno mwanu, ndikutambasula manja anu mowongoka.

Izinto zokufunda ezishisa ezivumelekile Mapewa Extensor Adductor Ndi Retractor Kutambasula?

• Mizere Yopindika: Zochitazi zimakwaniritsa Shoulder Extensor Adductor ndi Retractor Stretch poyang'ana minofu ya rhomboids ndi latissimus dorsi, yomwe ndi minofu yaikulu yomwe imakhudzidwa ndi kuchotsedwa kwa mapewa ndi kutulutsa, motero, motero kumawonjezera mphamvu ndi kusinthasintha kwa minofuyi.
• Kukokera Pamaso: Zochitazi zimakwaniritsa Mapewa Owonjezera Adductor ndi Retractor Stretch poyang'ana kumbuyo kwa deltoids, upper trapezius, ndi ma rhomboids, omwe ndi ofunikira pakubweza kwa mapewa ndi kukweza, potero kumapangitsa kuti mapewa akhale ndi thanzi labwino komanso kaimidwe.