Matenda a Rhomboid

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Matenda a Rhomboid

Zochita zolimbitsa thupi za Rhomboid ndizochita zolimbitsa thupi zomwe zimalimbitsa minofu ya rhomboid kumbuyo kwanu, kuwongolera kaimidwe ndikuthandizira kupewa ululu wammbuyo. Ndizoyenera aliyense, kuyambira okonda zolimbitsa thupi mpaka ogwira ntchito muofesi, omwe akufuna kupititsa patsogolo mphamvu zawo zakumbuyo ndi kukhazikika. Anthu angafune kuchita izi kuti asamangowonjezera luso lawo pamasewera ndi zochitika zatsiku ndi tsiku komanso kuti achepetse kupsinjika ndi kupsinjika komwe kumachitika kumtunda kwa msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Matenda a Rhomboid

• Pang'onopang'ono kwezani mapewa anu molunjika m'makutu mwanu ndikuyenda mokweza, ndiye kukoka mapewa anu kumbuyo ndi pansi.
• Gwirani izi kwa masekondi pang'ono, ndikuyang'ana kufinya kwa ma rhomboid anu, omwe ali kumtunda kwanu pakati pa mapewa anu.
• Pang'onopang'ono bwererani kumalo oyambira, kuonetsetsa kuti mumayendetsa kayendetsedwe kake.
• Bwerezani izi kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Matenda a Rhomboid

• Mayendedwe Oyendetsedwa: Kulakwitsa kwina kofala ndikuthamangira mumayendedwe. Kuti mupindule kwambiri ndi masewerawa, yendani pang'onopang'ono komanso mowongolera. Izi zidzaonetsetsa kuti minofu yanu ikugwira ntchito mokwanira ndipo zidzakuthandizani kupewa kuvulala.
• Kuyenda Kwathunthu: Kuti mugwiritse ntchito bwino ma rhomboid, onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana. Izi zikutanthauza kukoka mapewa anu palimodzi momwe mungathere, ndiyeno kuwalola kuti azifalikira momwe mungathere. Kusagwiritsa ntchito mosiyanasiyana kungayambitse kusalinganika kwa minofu ndipo sikungakupatseni phindu lonse lazochitazo.
• Kupuma Moyenera: Kupuma nthawi zambiri kumanyalanyazidwa panthawi yolimbitsa thupi, koma

Matenda a Rhomboid Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Matenda a Rhomboid?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Rhomboid. Komabe, ndikofunikira kuyamba ndi masewera olimbitsa thupi omwe ali oyenera mulingo wawo wolimbitsa thupi kuti asavulale. Nawa masewera olimbitsa thupi oyambira omwe amayang'ana ma Rhomboids: 1. Kufinya kwa Scapular: Imani molunjika ndi kufinya mapewa anu pamodzi ngati kuti mukuyesera kugwira pensulo pakati pawo. Gwirani kwa masekondi angapo, ndikumasula. 2. Zokankhira Pakhoma: Imirirani kutalika kwa mkono kuchokera pakhoma, ikani manja anu molunjika, kenaka kankhirani thupi lanu kutsogolo ndi kumbuyo. 3. Resistance Band Pull-Aparts: Gwirani gulu lotsutsa ndi manja onse patsogolo panu, kenaka muwakokere, ndikufinya mapewa anu pamodzi. 4. Mizere Yopindika: Ndi cholemera chopepuka m'dzanja lililonse, pindani m'chiuno ndipo manja anu alendewe pansi. Kokani zolemera ku chifuwa chanu, ndikufinya mapewa anu pamodzi. Kumbukirani kuchita masewera olimbitsa thupi ndi mawonekedwe oyenera komanso kuwongolera, komanso pang'onopang'ono

Yintoni imibalabala enzima yale nhliziyo emangalisayo Matenda a Rhomboid?

• The Rhomboid Minor ndi mtundu wina, womwe uli pamwamba pa Rhomboid Major ndipo umathandizira kuzungulira kwapamwamba kwa scapula.
• Rhombus of Michaelis ndi mitundu yosiyanasiyana ya Rhomboid, yomwe imapezeka kumunsi kwa msana wa amayi ndipo imagwira ntchito yofunika kwambiri pakubereka.
• Rhomboid Capitis ndi yosiyana kwambiri, yomwe imapezeka m'dera la khosi ndipo imathandizira kuyenda kwa mutu.
• Ligament ya Rhomboid ndi yosiyana yomwe imapezeka pamkono, ikupereka kukhazikika ndi kuthandizira pamgwirizano.

Izinto zokufunda ezishisa ezivumelekile Matenda a Rhomboid?

• Kuchita masewera olimbitsa thupi kwa Scapular Retraction ndi kopindulitsa chifukwa kumakhudza mwachindunji minofu ya rhomboid, kulimbitsa ndi kuthandizira kupewa kupweteka kwa mapewa ndi khosi.
• Zochita zolimbitsa thupi za Lat Pulldown zimathandizira Rhomboid pamene imagwira ntchito minofu yozungulira rhomboids, kuphatikizapo latissimus dorsi, yomwe imathandizira mphamvu zonse zapamwamba za thupi ndi kukhazikika.