Palm-mmwamba Palm pansi Kasinthasintha

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

Ukuxhumana kwe Palm-mmwamba Palm pansi Kasinthasintha

The Palm-up Palm-down Rotation ndi masewera osavuta koma ogwira mtima omwe amayang'ana minofu yapamphumi mwanu, kumapangitsa mphamvu zonse komanso kusinthasintha. Ndi masewera olimbitsa thupi abwino kwa iwo omwe amachita masewera kapena zochitika zomwe zimafuna kuti azigwira mwamphamvu, monga kukwera, tennis, kapena kukweza zitsulo. Pophatikizira zolimbitsa thupi izi m'chizoloŵezi chanu, mutha kukulitsa mphamvu zanu zogwira, kupititsa patsogolo kupirira kwanu kwapambuyo, ndikuchepetsa chiopsezo cha kupsinjika kapena kuvulala m'malo awa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Palm-mmwamba Palm pansi Kasinthasintha

• Pang'onopang'ono tembenuzani manja anu kuti manja anu ayang'ane pansi, manja anu akhale chete.
• Gwirani malowa kwa masekondi angapo, mukumva kutambasula m'manja ndi manja anu.
• Kenaka, tembenuzani pang'onopang'ono manja anu kubwerera kumalo oyambira ndi manja anu akuyang'ana mmwamba.
• Bwerezerani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, ndikusunga kuyenda pang'onopang'ono komanso koyendetsedwa munthawi yonseyi.

Izinto zokwenza Palm-mmwamba Palm pansi Kasinthasintha

• **Mayendedwe Oyendetsedwa**: Onetsetsani kuti mayendedwe anu akuchedwa komanso amawongoleredwa. Kuthamanga masewera olimbitsa thupi kapena kugwiritsa ntchito mayendedwe ogwedezeka kungayambitse kupsinjika kapena kuvulala. Izi sizochita zolimbitsa thupi, koma zimangoyang'ana kwambiri kuwongolera ndi kulondola.
• **Kukhazikika ndi Kukhazikika Kwamapewa**: Khalani ndi kaimidwe kabwino panthawi yonse yolimbitsa thupi. Sungani mapewa anu momasuka ndipo pewani kuwakweza pamene mukuzungulira manja anu. Mapewa anu ayenera kukhala okhazikika ndipo mayendedwe anu ayenera kuyang'ana pamanja ndi manja anu.
• **Yambani Ndi Ma Weights Opepuka**: Ngati mukugwiritsa ntchito masikelo pamasewerawa, yambani ndi zopepuka. Ndi kulakwitsa kofala kugwiritsa ntchito zolemera zolemera zomwe zingayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke. Monga inu

Palm-mmwamba Palm pansi Kasinthasintha Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Palm-mmwamba Palm pansi Kasinthasintha?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Palm-up Palm-down Rotation. Zochita izi ndi njira yosavuta komanso yothandiza yolimbikitsira minofu yanu yam'manja ndi yam'manja. Umu ndi momwe mumachitira: 1. Khalani kapena imani ndi dzanja lanu patsogolo panu, chigongono chili chopindika pang'ono. 2. Pangani chibakera ndi dzanja lanu. 3. Tembenuzani dzanja lanu pang'onopang'ono kuti chikhatho chanu chiyang'ane mmwamba. 4. Kenako tembenuzani dzanja lanu pang'onopang'ono kuti dzanja lanu liyang'ane pansi. 5. Bwerezani kusuntha uku kwa chiwerengero cha kubwereza ndi ma seti. Kumbukirani kusunga mayendedwe pang'onopang'ono ndi kuwongolera, ndikusiya ngati mukumva kupweteka. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndi bwino kuyamba ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Palm-mmwamba Palm pansi Kasinthasintha?

• Kusintha kwa "Vertical Flip" kumaphatikizapo kutembenuzira dzanja kuchokera m'mwamba kupita m'mwamba m'mwamba kupita m'munsi m'malo ozungulira m'malo mozungulira mopingasa.
• "Kuzungulira Kwam'mbali" kumaphatikizapo kutembenuza dzanja kuchoka pamalo okwera chikhatho kupita ku malo otsika m'mbali.
• Kusintha kwa "Wrist Curl" kumaphatikizapo kupindika dzanja mkati pamene mukusintha kuchoka pa kanjedza kupita kumtunda wa kanjedza.
• "Kuzungulira motsogozedwa ndi zala" kumaphatikizapo kutsogolera kuzungulira kuchokera pa kanjedza mpaka kanjedza-pansi ndi zala, kupereka mawonekedwe ngati mafunde.

Izinto zokufunda ezishisa ezivumelekile Palm-mmwamba Palm pansi Kasinthasintha?

• Finger Tendon Glide: Ntchitoyi imathandizira Kuzungulira kwa Palm-up Palm-down popititsa patsogolo kusinthasintha ndi mphamvu za tendon zala, zomwe zimakhudzidwa ndi kuzungulira ndi kugwira dzanja.
• Forearm Pronation ndi Supination: Zochitazi zimakwaniritsa Kuzungulira kwa Palm-up Palm-down poyang'ana magulu omwewo a minofu, makamaka pronator teres ndi minofu ya supinator, motero kumapangitsa mphamvu zonse zam'tsogolo ndi kusinthasintha.