Supraspinatus

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

Ukuxhumana kwe Supraspinatus

Zochita zolimbitsa thupi za Supraspinatus ndizochita zolimbitsa thupi zopindulitsa zomwe zimayang'ana minofu ya supraspinatus, yomwe ili mbali ya chikhoto cha rotator pamapewa, kuthandizira kupititsa patsogolo kukhazikika kwa mapewa ndi kuyenda kosiyanasiyana. Ndizothandiza makamaka kwa othamanga, anthu omwe amachita zinthu zomwe zimafuna kuyenda pamapewa, ndi omwe akuchira kuvulala kwa mapewa. Kuchita masewera olimbitsa thupi kungathandize kupewa kuvulala kwa mapewa, kulimbitsa thupi lonse, komanso kupititsa patsogolo masewera olimbitsa thupi ndi zochitika za tsiku ndi tsiku zomwe zimafuna kugwiritsa ntchito phewa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Supraspinatus

• Pindani zigono zanu pakona ya digirii 90, manja anu akumtunda akuyandikira torso ndipo manja anu akuyang'ana pansi.
• Pang'onopang'ono kwezani manja anu m'mbali, ndikusunga ngodya ya digirii 90 pachigongono, mpaka atakwera pamapewa. Apa ndi pomwe minofu yanu ya supraspinatus imagwiritsidwa ntchito kwambiri.
• Imani pang'ono pamwamba, ndikumva kugundana kwa mapewa anu.
• Pang'onopang'ono tsitsani manja anu kubwerera kumalo oyambira, kusunga kayendetsedwe ka kayendetsedwe kake. Bwerezani izi kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Supraspinatus

• Mayendedwe Olamuliridwa: Pewani mayendedwe achangu, onjenjemera. M'malo mwake, chitani masewera olimbitsa thupi ndikuyenda pang'onopang'ono. Izi sizidzangothandiza kugwira ntchito bwino kwa minofu komanso kuteteza kuvulala kulikonse.
• Gwiritsani Ntchito Kulemera Koyenera: Kugwiritsa ntchito cholemetsa cholemera kwambiri ndi kulakwitsa kofala. Ndikofunikira kuti muyambe ndi cholemetsa chomwe munganyamule bwino, ngakhale chikuwoneka chopepuka. Pang'onopang'ono onjezerani kulemera pamene mphamvu zanu zikukula. Kugwiritsa ntchito cholemetsa cholemera kwambiri kungayambitse kupsinjika ndi kuvulala.
• Osachita Mopambanitsa: Kuchita mopambanitsa ndi kwina

Supraspinatus Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Supraspinatus?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Supraspinatus. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka ndikuyang'ana kwambiri kukhalabe ndi mawonekedwe oyenera kupewa kuvulala. The Supraspinatus ndi minofu yaying'ono, kotero sifunika zolemetsa zolemetsa kuti zikhale zogwira mtima. Oyamba kumene ayenera kuganizira kufunafuna chitsogozo kuchokera kwa akatswiri ochita masewera olimbitsa thupi kapena akatswiri ophunzitsidwa bwino kuti awonetsetse kuti akuchita bwino. Ndikofunikiranso kutenthetsa musanayambe masewera olimbitsa thupi komanso kuti pang'onopang'ono muwonjezere mphamvu ya masewerawo.

Izinto zokufunda ezishisa ezivumelekile Supraspinatus?

• Press Press Pamwamba: Makina osindikizira apamwamba amalunjika makamaka pa deltoids ndi triceps, komanso amakhudzanso supraspinatus. Pochita izi, mutha kuwonjezera mphamvu ndi kupirira kwa supraspinatus, yomwe imakwaniritsa gawo lake pakubera mapewa ndi kukhazikika.
• Kuzungulira Kwamkati ndi Kunja: Zochita izi zimayang'ana makamaka minofu ya rotator cuff, kuphatikizapo supraspinatus. Amathandiza kupititsa patsogolo kayendetsedwe ka kayendetsedwe kake ndi kusinthasintha kwa mapewa, zomwe zimagwirizana ndi ntchito ya supraspinatus poyambitsa kulanda mkono.