Resistance Band Kuzungulira Kwakunja

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Loi ndege ranondranon'i ResistanceBand.
• Imimiselo eqhapho: Teres Minor
• Amashwa eqhapho: Deltoid Posterior, Teres Major

Ukuxhumana kwe Resistance Band Kuzungulira Kwakunja

The Resistance Band External Rotation ndi masewera olimbitsa thupi omwe amayang'ana minofu ya rotator cuff, yomwe imapangitsa kukhazikika kwa mapewa ndi mphamvu. Zochita izi ndizopindulitsa makamaka kwa othamanga, makamaka osambira ndi osewera mpira, kapena aliyense amene akufuna kupititsa patsogolo mphamvu za thupi lawo ndikupewa kuvulala kwa mapewa. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathandize kusintha kaimidwe kanu, kuwonjezera kuyenda, ndikuthandizira kuti mukhale ndi thanzi labwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Resistance Band Kuzungulira Kwakunja

• Kusunga zigono zanu pafupi ndi thupi lanu, tembenuzani manja anu pang'onopang'ono m'mbali, ndikusunga mikono yanu yakumtunda.
• Tambasulani gululo momwe mungathere, kapena mpaka manja anu akufanana ndi nthaka.
• Gwirani malowa kwa masekondi angapo, mukumva kugwedezeka kwa mapewa anu ndi kumtunda kumbuyo.
• Pang'onopang'ono bweretsani manja anu pamalo oyambira, ndikuwongolera gululo nthawi zonse. Bwerezani ndondomekoyi kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Resistance Band Kuzungulira Kwakunja

• Kuyimilira kwa Elbow: Sungani chigongono chanu pafupi ndi thupi lanu ndikuwerama pamakona a digirii 90. Izi ndizofunikira kuti masewerawa agwire bwino ntchito komanso kuti musamavutike paphewa lanu. Kulakwitsa kofala ndikulola kuti chigongono chichoke m'thupi, zomwe zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike.
• Band Tension: Sankhani gulu loyenera kukana pamlingo wanu wolimbitsa thupi. Ngati gululo ndi lothina kwambiri, simungathe kuchita masewera olimbitsa thupi moyenera, ndipo ngati ndi lotayirira kwambiri, simudzapeza phindu lonse la masewerawo.
• Kuyenda Kwambiri: Chitani masewerawa pang'onopang'ono komanso molamulidwa. Pewani chiyeso chogwiritsa ntchito mphamvu kapena kuthamanga mothamanga. Izi sizimangowonjezera mphamvu zolimbitsa thupi komanso zimachepetsa

Resistance Band Kuzungulira Kwakunja Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Resistance Band Kuzungulira Kwakunja?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Resistance Band External Rotation. Ndizochita masewera olimbitsa thupi kuti mulimbikitse minofu yamapewa, makamaka makapu ozungulira. Komabe, ndikofunikira kuti muyambe ndi gulu loletsa kuwala ndikuyang'ana mawonekedwe oyenera kuti musavulale. Ndibwinonso kufunafuna malangizo kwa katswiri wolimbitsa thupi kapena physiotherapist ngati simukudziwa njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Resistance Band Kuzungulira Kwakunja?

• Door Anchor Resistance Band External Rotation: Pa mtundu uwu, mutha kuyika bandi yotsutsa pakhomo ndikuyimirira chammbali, kenako kukokera gululo panja, ndikusunga chigongono chanu molunjika.
• Seated Resistance Band Kuzungulira Kwakunja: Mukusintha uku, mumakhala pampando kapena benchi, kumangirira gululo pansi pa phazi lanu, ndikuzungulira kunja kwinaku mukusunga chigongono chanu pabondo.
• Kugona Pansi Resistance Band Kuzungulira Kwakunja: Izi zimaphatikizapo kugona pambali panu ndi gululo pansi panu, kugwira gululo ndi dzanja lapamwamba ndikuchita kuzungulira kunja.
• Gulu la One-Arm Resistance Band Kuzungulira Kwakunja: Mtunduwu umaphatikizapo kuyimirira ndi mbali imodzi ya bandi pansi pa phazi lanu ndi mbali inayo m'dzanja lanu, kenako ndikuchita kuzungulira kwakunja ndi mkono umodzi panthawi.

Izinto zokufunda ezishisa ezivumelekile Resistance Band Kuzungulira Kwakunja?

• Seated Row: Ntchitoyi ndi yopindulitsa chifukwa imayang'ana minofu ya rhomboids ndi trapezius yomwe ili kumtunda kwa msana, yomwe imathandizira lamba wa pamapewa panthawi ya kayendetsedwe ka kunja, potero kumapangitsa kuti azikhala ndi kuchepetsa chiopsezo chovulala.
• Mapush-ups: Ma Push-ups amathandizira Resistance Band Kuzungulira Kwakunja pomwe amalimbitsa minofu ya pectoral ndi tricep, yomwe ndi minofu yolimbana ndi yomwe imagwiritsidwa ntchito pozungulira kunja, kulimbikitsa mphamvu yokhazikika komanso yogwira ntchito yapamwamba ya thupi.