Mzere Wamapewa

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

Ukuxhumana kwe Mzere Wamapewa

Zochita zolimbitsa thupi za Shoulder Circle ndizosavuta koma zogwira mtima zomwe zimayang'ana pakuwongolera kusinthasintha komanso kusuntha kwa mapewa anu. Ndi yabwino kwa aliyense, kuphatikiza othamanga, ogwira ntchito muofesi, kapena anthu omwe akuchira kuvulala kwamapewa. Kuphatikizira izi muzochita zanu kungathandize kuchepetsa kuuma kwa mapewa, kukulitsa kaimidwe, ndi kupewa kuvulala, ndikupangitsa kukhala chisankho choyenera kwa iwo omwe akufuna kukhala ndi mapewa athanzi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mzere Wamapewa

• Pang'onopang'ono kwezani mapewa anu m'mwamba molunjika m'makutu anu, kenaka atembenuzire kumbuyo.
• Pitirizani kuyenda mozungulira, kubweretsa mapewa anu pansi ndiyeno kutsogolo.
• Bwerezani zozungulira izi kuti mubwereze nambala yomwe mukufuna.
• Kuti muwonetsetse kuti mukulimbitsa thupi mokwanira, sinthani momwe mabwalo a mapewa amabwereranso kubwereza zomwezo.

Izinto zokwenza Mzere Wamapewa

• Mayendedwe Oyendetsedwa: Mukamachita bwalo la phewa, onetsetsani kuti mayendedwe anu akuchedwa komanso amayendetsedwa. Pewani mayendedwe othamanga, ogwedezeka chifukwa amatha kusokoneza minofu ndikupangitsa kuvulala.
• Kuzungulira Kwathunthu: Kuti mupindule kwambiri, onetsetsani kuti mukuzungulira ndi mapewa anu. Zolakwitsa zofala zimaphatikizapo kuchita mozungulira theka kapena kusuntha mapewa m'mwamba ndi pansi m'malo mozungulira mozungulira.
• Osagwiritsa Ntchito Khosi Lanu: Cholakwika chofala ndikugwiritsa ntchito khosi kuthandizira kuyendetsa mapewa. Izi zitha kubweretsa zovuta komanso kusapeza bwino. Kuyenda kuyenera kuyendetsedwa ndi mapewa anu ndi minofu yakumbuyo yakumbuyo, osati khosi lanu.
• Kutenthetsa Mtima: Mofanana ndi masewera olimbitsa thupi, ndikofunika kutenthetsa musanayambe. Izi zingathandize kupewa kuvulala ndikupanga masewera olimbitsa thupi

Mzere Wamapewa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mzere Wamapewa?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Shoulder Circle. Ndi ntchito yosavuta komanso yothandiza kuti muzitha kusinthasintha komanso kusuntha kwamapewa. Umu ndi momwe mumachitira: 1. Imirirani molunjika mapazi anu motalikirana m’lifupi la mapewa. 2. Kwezani manja anu kumbali yanu pamtunda wa mapewa. 3. Pang'onopang'ono pangani mabwalo ndi mapewa anu, kusuntha mikono yanu mmwamba ndi pansi mozungulira. 4. Chitani izi kwa masekondi 30, kenaka sinthani mozungulira mabwalo. Kumbukirani kuti mayendedwe anu azikhala osalala komanso owongolera, osakakamiza kuyenda. Ngati mukumva kusapeza bwino, siyani masewerawa. Monga momwe zimakhalira ndi masewera olimbitsa thupi, nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena olimbitsa thupi kuti muwonetsetse kuti mukuchita bwino komanso mosamala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mzere Wamapewa?

• The Seated Shoulder Circle imachitika mutakhala pansi, pomwe mumatembenuza mapewa anu mozungulira, motsata wotchi kapena motsata wotchi.
• Reverse Shoulder Circle imaphatikizapo kusuntha mapewa anu mozungulira koma mosiyana ndi momwe mumachitira nthawi zambiri.
• The Weighted Shoulder Circle imaphatikizapo kunyamula zolemera zopepuka m'manja mwanu mukuchita mabwalo a mapewa kuti muwonjezere kukana ndikuwonjezera mphamvu.
• Alternating Shoulder Circle imaphatikizapo kusuntha phewa limodzi panthawi yozungulira, kusinthana pakati pa kumanja ndi kumanzere.

Izinto zokufunda ezishisa ezivumelekile Mzere Wamapewa?

• Kukula Kwapambuyo Kumawonjezeranso Mapewa Ozungulira Mapewa pamene akuyang'ana pa lateral deltoids, yomwe nthawi zambiri imagwiritsidwa ntchito molakwika muzochita zina, motero kulimbikitsa kukula kwa minofu ndikuyenda bwino kwa mapewa.
• Potsirizira pake, Kukoka Nkhope ndizowonjezera bwino pazochitika zomwe zimaphatikizapo Zozungulira za Mapewa chifukwa zimayang'ana kumbuyo kwa deltoids ndi minofu yam'mbuyo yam'mbuyo, kutsutsana ndi ntchito yapamapewa ndikulimbikitsa kaimidwe kabwino.