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Kugunda Kwamapewa

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko, Choya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoObliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Rectus Abdominis
Amashwa eqhaphoBiceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Triceps Brachii
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Ukuxhumana kwe Kugunda Kwamapewa

The Shoulder Tap ndi masewera olimbitsa thupi omwe amalimbitsa pachimake, amawongolera bwino, komanso amalimbitsa mapewa. Ndi yoyenera kwa othamanga, okonda zolimbitsa thupi, kapena aliyense amene akufuna kulimbitsa thupi komanso kukhazikika. Kuphatikizira zolimbitsa thupi izi muzochita zanu kungathandize kusintha kuwongolera thupi lonse, kulimba mtima, komanso kumathandizira kuti muzichita bwino pamasewera osiyanasiyana ndi masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugunda Kwamapewa

  • Kusunga pachimake chanu ndi m'chiuno mwanu mokhazikika momwe mungathere, kwezani dzanja lanu lamanja ndikugunda phewa lanu lakumanzere.
  • Tsitsani dzanja lanu lamanja kubwerera pansi, kusunga thabwa lanu.
  • Kenako, kwezani dzanja lanu lamanzere ndikugunda phewa lanu lakumanja, kenaka tsitsaninso dzanja lanu lamanzere pansi.
  • Pitirizani kusinthana mbali zina zomwe mukufuna kubwereza, kuwonetsetsa kuti thupi lanu likhale lokhazikika komanso kuti pachimake chanu chikhale chochita masewera olimbitsa thupi.

Izinto zokwenza Kugunda Kwamapewa

  • Mayendedwe Oyendetsedwa: Mukamenya phewa lanu, onetsetsani kuti mwachita molamulidwa. Pewani kuthamanga mofulumira chifukwa izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungatheke. M'malo mwake, yang'anani pamtundu wa rep aliyense.
  • Kukhazikika: Sungani mapazi anu motalikirana kuti mukhale okhazikika komanso okhazikika. Kulakwitsa kofala ndikusunga mapazi pafupi kwambiri, zomwe zingapangitse kuti masewerawa akhale ovuta komanso kuonjezera chiopsezo chotaya mphamvu.
  • Kugwirizana Kwambiri: Phatikizani maziko anu muzochita zonse. Izi sizidzangothandiza kuti mukhale oyenerera komanso zitsimikizire kuti mukugwira ntchito bwino minofu. Cholakwika chofala ndikuyiwala za pachimake ndikungoganizira za kayendetsedwe ka mkono.
  • Pewani Kuzungulira Kwambiri: Pogwira phewa lanu

Kugunda Kwamapewa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugunda Kwamapewa?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Shoulder Tap. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikusunga mawonekedwe oyenera kuti musavulale. Ntchitoyi imayang'ana kwambiri minofu yapakati ndi yapamapewa, koma imafunikanso kulinganiza ndi kugwirizanitsa. Ngati woyambitsa apeza kuti machitidwe ochita masewerawa ndi ovuta kwambiri, akhoza kusintha pochita masewera olimbitsa thupi m'malo mwa zala zawo. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, tikulimbikitsidwa kuti tiyambe ndi chiwerengero chochepa cha ma reps ndi seti, ndikuwonjezeka pang'onopang'ono pamene mphamvu ndi chipiriro zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugunda Kwamapewa?

  • The High Plank Shoulder Tap, yomwe imafuna kuti mukhale pamalo okwera kwambiri ndikugunda mapewa anu mosinthana.
  • The Walking Plank Shoulder Tap, komwe mumasuntha kuchokera pa thabwa lalitali kupita pa thabwa lotsika pomwe mukuphatikiza zopopera pamapewa.
  • Push-up Shoulder Tap, yomwe imaphatikizira kukankha kwachikhalidwe ndi kugunda pamapewa pamwamba pakuyenda.
  • The Side Plank Shoulder Tap, komwe mumasinthira kukhala thabwa lakumbali ndikugunda phewa lanu.

Izinto zokufunda ezishisa ezivumelekile Kugunda Kwamapewa?

  • Mapulani: Mapulani, monga matepi a mapewa, ndi abwino kwambiri kulimbikitsa pakati, zomwe ndizofunikira kwambiri kuti mukhale okhazikika komanso okhazikika panthawi yochita masewera olimbitsa thupi. Zimathandizanso kukulitsa kupirira, zomwe zingakuthandizeni kubwereza mobwerezabwereza mapewa.
  • Okwera mapiri: Okwera mapiri samangolimbitsa pachimake, komanso amapangitsa kuti mapewa azikhala okhazikika komanso oyenda, zomwe ndizofunikira popanga mapewa. Kusunthika kwa masewera olimbitsa thupi kumathandiziranso kulimbitsa thupi kwamtima, zomwe zimatha kukulitsa kulimbitsa thupi kwanu pomenya mapewa.

Amaxabiso angamahlekwane kanye Kugunda Kwamapewa

  • Zochita za Bodyweight Shoulder Tap
  • Kuchita masewera olimbitsa thupi kunyumba
  • Zochita za toning m'chiuno
  • Shoulder Tap kuti mupeze mphamvu yayikulu
  • Zolimbitsa thupi zolemetsa pachifuwa
  • Kulimbitsa thupi kunyumba kwa Shoulder Tap
  • Kuchita masewera olimbitsa thupi opanda zida
  • Kuchita masewera olimbitsa thupi pamapewa a m'chiuno
  • Zolimbitsa thupi zolimbitsa thupi pachifuwa ndi m'chiuno
  • Kulimbitsa kwapakati ndi Shoulder Tap