Tambasulani Mapewa Ndi Chopukutira Kumbuyo Kumbuyo

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

Ukuxhumana kwe Tambasulani Mapewa Ndi Chopukutira Kumbuyo Kumbuyo

Kutambasula Kwamapewa Ndi Chopukutira Kumbuyo Kumbuyo Ndi ntchito yopindulitsa yomwe imathandiza kuonjezera kusinthasintha ndi kayendetsedwe kake kamagulu a mapewa, komanso kuwongolera kaimidwe. Kutambasula kumeneku ndi koyenera kwa othamanga, anthu omwe amachita masewera olimbitsa thupi nthawi zonse, kapena omwe akuchira kuvulala kwamapewa. Mwa kuphatikiza izi muzochita zanu, mutha kuchepetsa kuuma kwa mapewa, kukulitsa magwiridwe antchito anu pamasewera kapena masewera olimbitsa thupi, ndikupewa zovuta zomwe zingachitike pamapewa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Tambasulani Mapewa Ndi Chopukutira Kumbuyo Kumbuyo

• Fikirani dzanja lanu lamanzere kumbuyo kwanu kuchokera pansi ndikuyesa kugwira mbali ina ya chopukutiracho, ndikupanga mawonekedwe a 'U' ndi chopukutira kumbuyo kwanu.
• Mukagwira mwamphamvu chopukutira ndi manja onse awiri, kokerani chopukutiracho m'mwamba ndi dzanja lanu lamanja, ndikupangitsa mkono wanu wakumanzere kutambasulira m'mwamba kumbuyo kwanu.
• Gwirani kutambasula uku kwa masekondi 15 mpaka 30, kupuma mozama ndikuwonetsetsa kuti musavutike kapena kuyambitsa vuto lililonse.
• Pambuyo pogwira kutambasula, masulani thaulo pang'onopang'ono ndikusinthana manja, kubwereza ndondomeko ya mbali inayo.

Izinto zokwenza Tambasulani Mapewa Ndi Chopukutira Kumbuyo Kumbuyo

• Utali Woyenera wa Towel: Gwiritsani ntchito chopukutira chotalika mokwanira kuti mugwire bwino ndi manja onse kumbuyo kwanu. Tawulo liyenera kukhala lolimba, koma osati lolimba kwambiri kotero kuti limayambitsa kupsinjika kapena kusapeza bwino. Kulakwitsa kofala ndiko kugwiritsa ntchito chopukutira chomwe chili chachifupi kwambiri, chomwe chingayambitse kuwonjezereka komanso kuvulaza.
• Kutambasula Pang'onopang'ono: Kwezani mkono umodzi kupita kutalika kwa phewa ndikubweretsa kumbuyo kwa mutu wanu ndi kumbuyo kwanu. Ndi dzanja lina, fikirani kumbuyo kwanu kumbuyo ndikugwira thaulo. Pang'onopang'ono tsitsani chopukutira ndi dzanja lapansi kuti mutambasule mkono wapamwamba. Ndikofunikira kupewa kugwedezeka kapena kukoka mwamphamvu kwambiri, chifukwa izi zingayambitse kupsinjika kwa minofu. Wonjezerani kutambasula pang'onopang'ono ndikusiya ngati mukumva ululu uliwonse. 4

Tambasulani Mapewa Ndi Chopukutira Kumbuyo Kumbuyo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Tambasulani Mapewa Ndi Chopukutira Kumbuyo Kumbuyo?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Mapewa Otambasula Ndi Towel Kumbuyo Kwa Kumbuyo. Kutambasula uku ndi njira yabwino yopititsira patsogolo kusinthasintha kwa mapewa ndi kuyenda. Ndizosavuta kuchita ndipo zimangofunika thaulo. Nayi kalozera wosavuta momwe mungachitire: 1. Imirirani molunjika ndikugwira mbali imodzi ya thaulo m'dzanja lanu lamanja. 2. Kwezani ndi kupinda mkono wanu wakumanja kuti mukokerere thaulo kumbuyo kwanu. Sungani dzanja lanu lamanja pafupi ndi pamwamba pa nsana wanu. 3. Fikirani kumbuyo kwanu chakumbuyo ndikugwira thaulo ndi dzanja lanu lamanzere. 4. Kokani chopukutiracho pang'onopang'ono ndi dzanja lanu lamanja. Mukamachita izi, mkono wanu wakumanzere uyenera kuyambanso kukweza. Muyenera kumva kutambasula mofatsa paphewa lanu lakumanzere. 5. Gwirani kutambasula kwa masekondi 15-30, kenaka sinthani mbali ndikubwereza. Kumbukirani, ndikofunikira kuti mayendedwe aziyenda pang'onopang'ono ndikuwongolera kuti musavulale. Ngati mukumva ululu uliwonse, siyani nthawi yomweyo. Monga ndi masewera aliwonse

Yintoni imibalabala enzima yale nhliziyo emangalisayo Tambasulani Mapewa Ndi Chopukutira Kumbuyo Kumbuyo?

• Tambasulani Chopukutira: Mutakhala pampando, gwirani chopukutira kumbuyo kumbuyo kwanu ndi manja onse ndikukokera mmwamba kuti mutambasule mapewa anu.
• Kutambasulira Khoma: Imani moyang'anizana ndi khoma, tambasulani mkono wanu kuti mugwire khoma ndipo pang'onopang'ono mutembenuzire thupi lanu kutali kuti mumve kutambasula paphewa.
• Kutambasula Kwamapewa: Imani kapena khalani mowongoka ndipo, osagwiritsa ntchito chopukutira, bweretsani mkono umodzi kudutsa thupi lanu, pogwiritsa ntchito mkono wanu wina kukulitsa kutambasula.
• The Doorway Stretch: Imani pakhomo lotseguka, ikani manja anu mbali zonse za chimango cha chitseko, ndipo mofatsa tsamira kutsogolo kuti mutambasule mapewa anu.

Izinto zokufunda ezishisa ezivumelekile Tambasulani Mapewa Ndi Chopukutira Kumbuyo Kumbuyo?

• Kutambasula Kwachifuwa: Mwa kutsegula kutsogolo kwa thupi ndi kutambasula minofu ya pectoral, zochitikazi zimatha kuthandizira Kutambasula Kwamapewa Ndi Chopukutira Kumbuyo Kumbuyo, chifukwa amalola kuyenda kwakukulu ndi kumasuka m'dera la phewa, kupanga thaulo kutambasula. zothandiza kwambiri.
• Zochita za Scapular Retraction Exercises: Zochita izi zimayang'ana minofu yozungulira mapewa, ndipo polimbitsa minofuyi, imatha kusintha kaimidwe ndi kugwirizanitsa, zomwe zimapangitsa kuti Mapewa Atambasulire Ndi Towel Kumbuyo Kumbuyo Kugwira Ntchito Mwachangu poonetsetsa kuti phewa liri mu malo oyenera kutambasula bwino.