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Dumbbell atagona kunja mapewa kasinthasintha

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMigergo
Imimiselo eqhaphoTeres Minor
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Ukuxhumana kwe Dumbbell atagona kunja mapewa kasinthasintha

Dumbbell Liing External Shoulder Rotation ndi njira yophunzitsira mphamvu yomwe imapindulitsa kwambiri minofu ya rotator cuff, kupititsa patsogolo kukhazikika kwa mapewa ndi kusinthasintha. Zochita izi ndizothandiza makamaka kwa othamanga omwe akugwira nawo ntchito zoponya kapena pamwamba, komanso anthu omwe akuchira kuvulala kwa mapewa. Pophatikiza masewera olimbitsa thupi m'magulu olimbitsa thupi, anthu amatha kusintha magwiridwe antchito a mapewa, kupewa kuvulala, komanso kupititsa patsogolo ntchito zawo zamasewera ndi zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell atagona kunja mapewa kasinthasintha

  • Sungani chigongono chanu pamtunda wa digirii 90 ndipo mkono wanu wakumtunda usayime panthawi yonse yochita masewera olimbitsa thupi.
  • Pang'onopang'ono kwezani dumbbell potembenuza phewa lanu, kusuntha mkono wanu m'mwamba mpaka mutayang'ana pansi.
  • Gwirani malowa kwa sekondi, kuonetsetsa kuti musamavutike m'mapewa anu.
  • Pang'onopang'ono tsitsani dumbbell pamalo oyambira kudutsa pamimba panu, kuwonetsetsa kuti mukuyenda nthawi zonse.

Izinto zokwenza Dumbbell atagona kunja mapewa kasinthasintha

  • **Kuyenda Pang'onopang'ono ndi Kuwongolera:** Dumbbell yomwe ili kunja kwa mapewa sikungokhudza liwiro koma kuwongolera. Pang'onopang'ono tembenuzani mkono wanu paphewa, ndikukweza dumbbell mpaka mkono wanu ukhale pansi. Imani pamwamba pa kayendetsedwe kake, kenaka tsitsani dumbbell kubwerera kumalo oyambira. Kuyenda kolamuliridwa kumeneku kudzathandiza kugwirizanitsa minofu yomwe ikukhudzidwa bwino kwambiri.
  • **Pewani kuzungulira mopambanitsa:** Kulakwitsa komwe anthu ambiri amapanga ndikozungulira kwambiri mkono wawo. Izi zitha kuyika kupsinjika kosafunikira pamapewa komanso kuvulaza. Onetsetsani kuti mwasunga chigongono chanu pafupi ndi thupi lanu panthawi yonse yochita masewera olimbitsa thupi ndipo musazungulire mkono wanu kupitirira a

Dumbbell atagona kunja mapewa kasinthasintha Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell atagona kunja mapewa kasinthasintha?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell atagona kunja kwa mapewa. Komabe, ndikofunikira kugwiritsa ntchito zolemera zopepuka kuti muyambe ndikuyang'ana pa mawonekedwe oyenera kuti musavulale. Ndibwinonso kukhala ndi mphunzitsi kapena katswiri wolimbitsa thupi awonetse kaye kayendedwe kake kuti atsimikizire kuti zikuchitika moyenera. Nthawi zonse funsani akatswiri azachipatala musanayambe ndondomeko yatsopano yolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell atagona kunja mapewa kasinthasintha?

  • Kuzungulira Kwamapewa kwa Dumbbell Kunja: Mukusintha uku, mumachita masewera olimbitsa thupi mutayimilira, zomwe zimatha kukhudza pachimake ndikuwonjezera bata.
  • Dumbbell External Shoulder Rotation ndi Resistance Band: Kuwonjezera gulu lotsutsa ku masewera olimbitsa thupi kungapangitse mphamvu ndikutsutsa minofu ya mapewa mwanjira ina.
  • Incline Bench Dumbbell External Shoulder Rotation: Kuchita kuzungulira kwakunja pa benchi yokhazikika kumasintha mbali ya masewera olimbitsa thupi, kuyang'ana mbali zosiyanasiyana za mapewa.
  • Dumbbell External Shoulder Rotation with Stability Ball: Pochita masewera olimbitsa thupi mutagona pa mpira wokhazikika, mutha kugwirizanitsa minofu yanu yam'munsi ndi yapansi, kutembenuza masewerawo kukhala masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Dumbbell atagona kunja mapewa kasinthasintha?

  • Dumbbell Lateral Imakweza: Kukweza kwapambuyo kumalimbana ndi lateral deltoid, yomwe imagwira ntchito limodzi ndi minofu ya rotator cuff panthawi ya kusinthasintha kwakunja, kotero kulimbikitsa minofu iyi palimodzi kumatha kupititsa patsogolo ntchito ya mapewa ndikupewa kuvulala.
  • Nkhope Zimakoka: Kukoka kumaso kumangoyang'ana kumbuyo kwa deltoids ndi minofu yam'mbuyo yam'mbuyo, yomwe ndi yofunika kwambiri minofu yothandizira panthawi ya dumbbell yomwe ili kunja kwa mapewa, motero, kulimbikitsa minofu imeneyi kungapangitse mphamvu yozungulira ndikuwongolera kaimidwe.

Amaxabiso angamahlekwane kanye Dumbbell atagona kunja mapewa kasinthasintha

  • Dumbbell kunja kasinthasintha kulimbitsa thupi
  • Kugona mozungulira mapewa ndi dumbbells
  • Zolimbitsa thupi za Dumbbell kumbuyo
  • Kulimbitsa kumbuyo ndi dumbbells
  • Zochita zakunja zozungulira mapewa
  • Zolimbitsa thupi za Dumbbell zozungulira mapewa
  • Kunama kasinthasintha wakunja kwa msana
  • Dumbbell kumbuyo masewera olimbitsa thupi
  • Kulimbitsa mapewa ndi ma dumbbells
  • Kugona mozungulira mapewa a dumbbell