Thumbnail for the video of exercise: Dumbbell Yowongoka Mapewa Kuzungulira Kwakunja

Dumbbell Yowongoka Mapewa Kuzungulira Kwakunja

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMigergo
Imimiselo eqhaphoTeres Major, Teres Minor
Amashwa eqhapho
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Dumbbell Yowongoka Mapewa Kuzungulira Kwakunja

Dumbbell Upright Shoulder External Rotation ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya rotator cuff, kupititsa patsogolo kukhazikika kwa mapewa ndi kusinthasintha. Kuchita masewera olimbitsa thupi kumakhala kopindulitsa kwambiri kwa othamanga, anthu omwe nthawi zambiri amayenda pamwamba pamutu, kapena omwe akuchira chifukwa chovulala paphewa. Pophatikiza masewerawa m'chizoloŵezi chawo, anthu amatha kupititsa patsogolo mphamvu za thupi lawo, kuteteza kuvulala, ndi kupititsa patsogolo ntchito zawo zamasewera ndi zochitika za tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Yowongoka Mapewa Kuzungulira Kwakunja

  • Kenaka, tembenuzani manja anu kunja kuti manja anu ayang'ane kutsogolo ndipo ma dumbbells ali pamtunda wa mapewa.
  • Pang'onopang'ono tsitsani ma dumbbell mpaka pomwe mukuyambira, kuonetsetsa kuti mukusunga ngodya ya 90-degree m'zigongono zanu.
  • Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza.
  • Kumbukirani kusunga msana wanu mowongoka komanso pachimake chanu mukuchita masewera olimbitsa thupi kuti muteteze msana wanu ndikuwonjezera mphamvu.

Izinto zokwenza Dumbbell Yowongoka Mapewa Kuzungulira Kwakunja

  • Kulemera Koyenera: Ndikofunikira kugwiritsa ntchito kulemera koyenera. Kugwiritsa ntchito zolemera zomwe zimakhala zolemetsa kwambiri zimatha kubweretsa mawonekedwe osayenera komanso kuvulala komwe kungachitike. Yambani ndi zolemera zopepuka ndipo pang'onopang'ono onjezerani pamene mphamvu zanu zikukula.
  • Mayendedwe Olamuliridwa: Pewani mayendedwe achangu, onjenjemera. Chinsinsi cha masewerawa ndikuyenda pang'onopang'ono, koyendetsedwa. Kwezani ma dumbbells mpaka kutalika kwa phewa, gwirani kwa mphindi imodzi, kenako muchepetse pang'onopang'ono. Njirayi sikuti imangoteteza kuvulala, komanso imakulitsa kukhudzidwa kwa minofu.
  • Malo a Elbow: Sungani zigono zanu pafupi ndi thupi lanu panthawi yonse yochita masewera olimbitsa thupi. Cholakwika chofala ndikulola kuti zigongono zizituluka, zomwe zimatha kusokoneza mapewa.
  • Kupumira: Kumbukirani kupuma moyenera. Pumani mpweya pamene mukutsitsa zolemera ndikutulutsa mpweya

Dumbbell Yowongoka Mapewa Kuzungulira Kwakunja Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Yowongoka Mapewa Kuzungulira Kwakunja?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Dumbbell Upright Shoulder External Rotation. Komabe, ndikofunikira kuti muyambe ndi zolemetsa zopepuka kuti mupewe kuvulala ndikuwonjezera pang'onopang'ono kulemera pamene mphamvu ndi luso zikuyenda bwino. Ndibwinonso kukhala ndi mphunzitsi wanu kapena katswiri wolimbitsa thupi kuti akutsogolereni muzolimbitsa thupi poyamba kuti muwonetsetse kuti mukuchita bwino. Zochita izi zimayang'ana minofu ya rotator cuff yomwe ndiyofunikira kuti mapewa azikhala okhazikika komanso amphamvu.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Yowongoka Mapewa Kuzungulira Kwakunja?

  • Kuzungulira Kwakunja kwa Arm Dumbbell One-Arm Upright Shoulder External: Kusiyanaku kumayang'ana pa mkono umodzi panthawi imodzi, kukulolani kuti muyang'ane kwambiri pa kayendetsedwe kake ndi kugwirizanitsa minofu ya mkono uliwonse.
  • Incline Bench Dumbbell Upright Shoulder External Rotation: Pakusinthasintha uku, mumachita masewera olimbitsa thupi pa benchi yoyendayenda, yomwe imasintha kayendetsedwe ka kayendetsedwe kake ndikuwongolera minofu ya mapewa mosiyana.
  • Dumbbell Kuwongoka Kwamapewa Kuzungulira Kwakunja Ndi Magulu Otsutsa: Kuonjezera magulu otsutsa ku masewera olimbitsa thupi kumawonjezera mphamvu ndipo kumapereka kusagwirizana kosalekeza panthawi yonse yoyendayenda.
  • Dumbbell Upright Shoulder External Rotation pa Cable Machine: Kugwiritsa ntchito makina a chingwe m'malo mwa dumbbells kungapereke kukana kwamtundu wina komwe kumalola kuyenda kosavuta, koyendetsedwa bwino.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Yowongoka Mapewa Kuzungulira Kwakunja?

  • Dumbbell Front Imakweza: Dumbbell Front Imakweza ma deltoids apambuyo, omwe amayenderana ndi Kuzungulira Kwamapewa Kwamapewa poyendetsa mphamvu ndi kakulidwe ka minofu yamapewa, motero kumawonjezera kugwira ntchito kwamapewa ndikupewa kuvulala.
  • Dumbbell Overhead Press: Ntchitoyi imayang'ana minofu yambiri kumtunda wa thupi kuphatikizapo deltoids ndi trapezius, zomwe zingathe kuthandizira Dumbbell Upright Shoulder External Rotation mwa kulimbikitsa kaimidwe kabwino, kupititsa patsogolo mgwirizano pakati pa magulu osiyanasiyana a minofu, ndi kulimbikitsa mphamvu zonse za mapewa ndi kuyenda. .

Amaxabiso angamahlekwane kanye Dumbbell Yowongoka Mapewa Kuzungulira Kwakunja

  • Zochita Zolimbitsa Thupi za Dumbbell
  • Zolimbitsa Thupi Zozungulira Mapewa
  • Dumbbell Kuzungulira Kwakunja
  • Masewera Olimbitsa Msana
  • Kulimbitsa Mapewa a Dumbbell
  • Zochita Zolimbitsa Thupi Zapamwamba Zapamwamba
  • Kutembenuza Mapewa ndi Dumbbell
  • Kuchita Zolimbitsa Thupi za Dumbbell
  • Zochita Zakunja Zozungulira Mmbuyo
  • Dumbbell Workout for Back