Teres Minor

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

Ukuxhumana kwe Teres Minor

Zochita zolimbitsa thupi za Teres Minor makamaka zimayang'ana ndi kulimbikitsa minofu yaing'ono ya teres, yomwe ili mbali ya chikhomo cha rotator pamapewa, kupititsa patsogolo kukhazikika kwa mapewa ndi kuchepetsa chiopsezo cha kuvulala. Ndizopindulitsa makamaka kwa othamanga, omanga thupi, ndi anthu omwe nthawi zambiri amachita zinthu zokhudzana ndi mapewa. Pogwiritsa ntchito masewera olimbitsa thupi, anthu amatha kulimbitsa thupi lawo, kupititsa patsogolo masewera awo, komanso kukhala ndi thanzi labwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Teres Minor

• Kusunga chigongono chanu pafupi ndi thupi lanu, tembenuzani mkono wanu kunja mpaka chifanane ndi nthaka.
• Gwirani malo awa kwa mphindi kuti mumve kugundana paphewa lanu.
• Pang'onopang'ono bwezerani mkono wanu pamalo oyamba.
• Bwerezani masitepe awa pa chiwerengero chomwe mukufuna kubwereza, kenaka sinthani ku mkono wina.

Izinto zokwenza Teres Minor

• Fomu Yolondola: Chimodzi mwa zolakwika zomwe muyenera kupewa ndikugwiritsa ntchito mawonekedwe olakwika. Mukamachita masewera olimbitsa thupi a Teres Minor, onetsetsani kuti mapewa anu amakokedwa kumbuyo ndi pansi, chifuwa chanu chili mmwamba, ndipo pachimake chanu chikugwira ntchito. Izi zidzakuthandizani kuteteza mapewa anu ndikuwonjezera mphamvu ya masewera olimbitsa thupi.
• Gwiritsirani Ntchito Kulemera Koyenera: Kulakwitsa kwina kofala ndiko kugwiritsa ntchito zolemera kwambiri. Izi zingayambitse mawonekedwe osayenera komanso kuvulaza. Yambani ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.
• Mayendedwe Oyendetsedwa: Chitani mayendedwe aliwonse pang'onopang'ono komanso mowongolera. Kuthamangira masewera olimbitsa thupi kapena kugwiritsa ntchito mphamvu kuti mukweze kulemera kungachepetse mphamvu zake ndikuwonjezera chiopsezo cha kuvulala.
• Kupumula ndi Kuchira: Pomaliza

Teres Minor Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Teres Minor?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi omwe amayang'ana minofu ya Teres Minor, yomwe ndi imodzi mwa minyewa inayi mu rotator cuff. Komabe, ndikofunikira kuyamba ndi zolemera zopepuka kapena kukana ndikuyang'ana mawonekedwe oyenera kuti musavulale. Zochita zina zomwe zili zoyenera kwa oyamba kumene zimaphatikizapo kuzungulira kwa mapewa, kunyamula mapewa mopingasa, ndi kukoka kumaso. Monga nthawi zonse, ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena physiotherapist kuti muwonetsetse kuti mukuchita zolimbitsa thupi moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Teres Minor?

• The teres yaying'ono ndi minofu yopapatiza, yotalikirapo ya chikhoto cha rotator.
• Ndi minofu yaying'ono yomwe ili m'mphepete mwa scapula.
• The teres yaying'ono imagwira ntchito limodzi ndi minofu ina kuti izungulire mkono kunja.
• Ndi imodzi mwa minofu inayi yomwe imapanga chikhomo cha rotator, kupereka kukhazikika kwa mapewa.
• The teres yaying'ono imathanso kuthandizira pakukweza, komwe ndikuyenda komwe kumakoka mwendo kupita pakati pa thupi.

Izinto zokufunda ezishisa ezivumelekile Teres Minor?

• Kuchita masewera olimbitsa thupi kwa Seated Row kumathandiza kulimbikitsa ma rhomboids ndi latissimus dorsi, minofu yomwe imagwira ntchito mogwirizana ndi Teres Minor kumbuyo ndi mapewa, potero kumapangitsa kuti mapewa akhale ndi thanzi labwino.
• Kuzungulira Kwakunja ndi magulu otsutsa makamaka kumayang'ana minofu ya rotator cuff, kuphatikizapo Teres Minor, kulimbikitsa mphamvu ndi kusinthasintha kwa mgwirizano wa mapewa, zomwe zimathandiza kupewa kuvulala.