Serratus Posterior

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

Ukuxhumana kwe Serratus Posterior

Zochita za Serratus Posterior zimalimbitsa minofu yapambuyo ya serratus, yomwe ndi yofunika kwambiri kuti mukhale ndi kaimidwe koyenera komanso kulimbikitsa kupuma koyenera. Zochita izi ndizopindulitsa kwa othamanga, anthu omwe amakhala nthawi yayitali, kapena omwe akuvutika ndi ululu wammbuyo kapena zovuta za kaimidwe. Kuphatikizira masewera olimbitsa thupi a Serratus Posterior muzochita zanu kungapangitse thanzi lanu lonse la msana, kupititsa patsogolo kaimidwe kanu, ndi kuonjezera mphamvu ya mapapu anu, ndikupangitsa kuti ikhale yofunikira kwambiri pamtundu uliwonse wa masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Serratus Posterior

• Gona pansi chagada pa benchi, ndi kugwira dumbbell ndi manja onse pamwamba pa chifuwa chanu.
• Pang'onopang'ono tsitsani dumbbell kumbuyo kwa mutu wanu, kusunga manja anu molunjika. Muyenera kumva kutambasula pachifuwa chanu ndi minofu yam'mbuyo.
• Imani pang'onopang'ono, kenaka kwezani dumbbell kubwerera kumalo oyambira pogwiritsa ntchito kayendedwe kofanana ndi koyendetsedwa.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza.
• Onetsetsani kuti mayendedwe anu asamayende bwino ndipo maziko anu akugwira ntchito nthawi yonseyi.

Izinto zokwenza Serratus Posterior

• **Mayendedwe Oyendetsedwa**: Pewani kuchita masewera olimbitsa thupi mothamanga. Kusuntha kofulumira, kogwedezeka kungayambitse kuvulala ndipo sikungalowetse minofu yapambuyo ya serratus. M'malo mwake, yang'anani pang'onopang'ono, kayendetsedwe ka kayendetsedwe kake, kumvetsera kugwedeza kwa minofu ndi kumasulidwa.
• **Kupuma**: Kupuma koyenera ndikofunikira panthawi yolimbitsa thupi. Pumani mpweya pamene mukukonzekera kusuntha ndikutulutsa mpweya pamene mukuchita. Kugwira mpweya wanu kumatha kukulitsa kuthamanga kwa magazi ndipo sikumathandizira kugwira ntchito kwa minofu.
• **Pewani Kutambasula Kwambiri**: Kulakwitsa kofala mu masewera olimbitsa thupi a Serratus Posterior ndiko kutambasula kapena kukankha mwamphamvu kwambiri. Izi zingayambitse kupsinjika kwa minofu kapena kuvulala. Nthawizonse

Serratus Posterior Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Serratus Posterior?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Serratus Posterior. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka ndikuyang'ana mawonekedwe olondola kuti musavulale. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kukutsogolerani poyamba. The Serratus Posterior ndi minofu yakuya ndipo ikhoza kukhala yovuta kwambiri kuti ikwaniritse, kotero kuchita masewera olimbitsa thupi monga scapular retraction ndi protraction, ndi dumbbell pullovers zingakhale zothandiza. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Serratus Posterior?

• Kusiyanasiyana kwa Serratus Posterior Inferior kumayikidwa pansi ndipo kumathandiza kutulutsa mpweya wokakamiza.
• Kusiyanasiyana kwa Bilateral Serratus Posterior kumaphatikizapo mbali zonse za gulu la minofu, kupereka chithandizo champhamvu cha vertebral column.
• Kusiyanasiyana kwa Unilateral Serratus Posterior kumaphatikizapo mbali imodzi yokha ya gulu la minofu, kupereka chithandizo chapadera ndi kusuntha kwa mzere wa msana.
• The Overdeveloped Serratus Posterior kusiyana kumadziwika ndi gulu lalikulu kwambiri kapena lamphamvu la minofu, lomwe nthawi zambiri limawoneka mwa othamanga kapena anthu omwe amagwira ntchito zolemetsa.

Izinto zokufunda ezishisa ezivumelekile Serratus Posterior?

• Mizere Yachingwe Yokhala: Ntchitoyi imayang'ana makamaka minofu ya rhomboids ndi trapezius, yomwe, monga serratus posterior, imakhudzidwa ndi kayendedwe ka scapular ndipo ingathandize kusintha kaimidwe ndi kuchepetsa chiopsezo cha kuvulala kwa msana ndi mapewa.
• Dumbbell Pullovers: Zochita izi sizimangolimbitsa serratus anterior, komanso serratus posterior, monga minofu yonse ikugwira ntchito pakuyenda kwa lamba wa pamapewa, kuthandiza kupititsa patsogolo kukhazikika kwa mapewa ndi kuyenda.