Phewa - Transverse Extension - Mawu

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

Ukuxhumana kwe Phewa - Transverse Extension - Mawu

The Shoulder - Transverse Extension - Kuchita masewera olimbitsa thupi ndi masewera olimbitsa thupi opindulitsa omwe amapangidwa kuti apititse patsogolo kuyenda kwa mapewa ndi mphamvu, makamaka kulunjika ma deltoids ndi minofu yakumbuyo yakumbuyo. Ndiwoyenera kwa onse okonda zolimbitsa thupi komanso anthu omwe akuwongoleredwa, kutanthauza kupititsa patsogolo mphamvu zawo zakumtunda komanso kusinthasintha. Zochita izi ndizofunikira chifukwa sizimangothandizira kumanga minofu ndi kupewa kuvulala, komanso zimathandizira kukonza kaimidwe, kupititsa patsogolo masewera olimbitsa thupi, ndikuthandizira mayendedwe atsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Phewa - Transverse Extension - Mawu

• Pindani zigongono zanu pakona ya digirii 90, ndikuyika mikono yanu yakumtunda molumikizana ndi pansi ndipo manja anu akutsogolo molunjika.
• Kusunga mikono yanu yakumtunda, tambasulani manja anu kumbuyo mpaka agwirizane ndi pansi, ndikuyang'ana kugundana kwa mapewa anu.
• Gwirani malowo kwa masekondi angapo, mukumva kupsinjika kwa mapewa anu.
• Pang'onopang'ono bweretsani manja anu pamalo oyamba, ndikuwongolera kayendetsedwe kake kuti muwonetsetse kuti mukugwira ntchito minofu yanu osati kudalira mphamvu.

Izinto zokwenza Phewa - Transverse Extension - Mawu

• Mayendedwe Oyendetsedwa: Mukakulitsa mapewa, onetsetsani kuti mayendedwe anu akuchedwa komanso amawongoleredwa. Pewani kusuntha kwachangu kapena kofulumira chifukwa izi zitha kusokoneza minofu ya mapewa ndi mfundo.
• Range of Motion: Kwezani manja anu mokwanira koma pewani kutseka zigono zanu kapena kukulitsa mapewa anu. Kuchulukitsa kungayambitse kuvulala.
• Kupuma: Kupuma koyenera n'kofunika kwambiri pazochitika zilizonse zolimbitsa thupi. Inhale mukakhala pamalo oyamba ndikutulutsa mpweya pamene mukutambasula manja anu. Izi zimathandiza kukhalabe ndi kamvekedwe kokhazikika komanso kumapereka minofu yanu ndi okosijeni yomwe imafunikira.
• Gwiritsani Ntchito Kulemera Koyenera: Ngati mukugwiritsa ntchito ma dumbbells kapena zolemera zina zilizonse, yambani ndi kulemera komwe mungathe kupirira bwino. Pang'onopang'ono onjezerani kulemera pamene mphamvu zanu zikukula. Kugwiritsa ntchito zolemera zomwe zilipo

Phewa - Transverse Extension - Mawu Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Phewa - Transverse Extension - Mawu?

Inde, oyamba kumene amatha kuchita Mapewa - Transverse Extension - Zochita zolimbitsa thupi, koma ayenera kuyamba ndi zolemetsa zopepuka kapena opanda zolemetsa konse kuti apewe kuvulala. Ndikofunikiranso kuphunzira mawonekedwe olondola ndi njira musanawonjezere mphamvu kapena kulemera kwake. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse zolimbitsa thupi poyamba. Monga nthawi zonse, aliyense woyambitsa masewera olimbitsa thupi atsopano ayenera kukaonana ndi katswiri wa zachipatala kapena wophunzitsa masewera olimbitsa thupi kuti awonetsetse kuti masewerawa ndi oyenerana ndi msinkhu wake komanso zolinga zake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Phewa - Transverse Extension - Mawu?

• Kusiyana kwina ndi Seated Transverse Shoulder Extension, komwe kumakhudza munthu kukhala pansi ndi kutambasula manja awo kunja.
• Dumbbell Transverse Shoulder Extension ndikusintha kwina komwe zolemera zimawonjezedwa kuti ziwonjezeke kukana pakukulitsa.
• The Resistance Band Transverse Shoulder Extension ndi kusiyana komwe kumagwiritsa ntchito gulu lotsutsa kuti litsutsane ndi minofu ya mapewa panthawi yowonjezera.
• Pomaliza, kusintha kwa Incline Transverse Shoulder Extension kumakhudza munthu yemwe wagona pa benchi yoyenda kuti awonjezere mapewa.

Izinto zokufunda ezishisa ezivumelekile Phewa - Transverse Extension - Mawu?

• Mizere Yopindika: Kulimbitsa thupi kumeneku kumakhudza minofu ya rhomboid ndi trapezius kumbuyo, zomwe ndizofunikira kuti mapewa apite patsogolo. Mwa kulimbikitsa minofu iyi, mukhoza kupititsa patsogolo kayendetsedwe ka phewa lanu ndi kukhazikika, kuthandizira zotsatira za Mapewa - Transverse Extension - Articulations.
• Ntchentche za pachifuwa: Pamene makamaka zimayang'ana minofu ya pectoral, izi zimagwiranso ntchito ma anterior deltoids. Minofu iyi imakhudzidwa ndi kufalikira kwa mapewa, kotero kuwalimbikitsa kumatha kupititsa patsogolo mphamvu ya Mapewa - Transverse Extension - Articulations.