Thumbnail for the video of exercise: Kuyimirira mkono umodzi wotambasula pachifuwa

Kuyimirira mkono umodzi wotambasula pachifuwa

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoPectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Amashwa eqhapho
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Kuyimirira mkono umodzi wotambasula pachifuwa

The Standing One Arm Chest Stretch ndi ntchito yosavuta koma yothandiza yomwe imayang'ana minofu ya pachifuwa, kulimbikitsa kusinthasintha komanso kuchepetsa kupsinjika. Kutambasula uku ndikwabwino kwa aliyense, makamaka omwe amathera nthawi yayitali pantchito ya desiki kapena kukhala ndi moyo wongokhala, chifukwa zimathandiza kukonza kaimidwe ndikuchepetsa chiopsezo cha mapewa ndi ululu wammbuyo. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti azitha kuyenda bwino, kupititsa patsogolo masewera olimbitsa thupi ndi masewera olimbitsa thupi, komanso kukhala ndi thanzi labwino la minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimirira mkono umodzi wotambasula pachifuwa

  • Kwezerani mkono umodzi kumbali ndikuyika chikhatho chanu molunjika kukhoma kapena chinthu, ndikusunga mkono wanu pamtunda.
  • Pang'onopang'ono tembenuzirani thupi lanu kutali ndi mkono wanu wotambasula mpaka mutamva kutambasula bwino pachifuwa ndi phewa lanu.
  • Gwirani malowa kwa masekondi 20-30, kupuma mozama komanso mofanana.
  • Sinthani ku mkono wina ndikubwereza ndondomekoyi.

Izinto zokwenza Kuyimirira mkono umodzi wotambasula pachifuwa

  • ** Kuyika Mkono Moyenera **: Kwezani mkono wanu molunjika kumbali, chikhatho chikuyang'ana kutsogolo. Dzanja lanu liyenera kukhala lotsika pang'ono kuposa kutalika kwa mapewa. Pewani kutambasula dzanja lanu pamwamba kwambiri chifukwa likhoza kugwedeza phewa lanu.
  • **Tambasulani Mofatsa**: Sinthani pang'onopang'ono thupi lanu kutali ndi mkono wanu wotambasula mpaka mutamva kutambasula pachifuwa chanu. Samalani kuti musapotoze thupi lanu kutali kwambiri kapena mofulumira kwambiri, chifukwa izi zingayambitse kuvulala. Kutambasula kuyenera kukhala kofatsa komanso koyendetsedwa.
  • **Gwirani Malo **: Mukangomva kutambasula, gwirani malowo kwa masekondi 20-30. Pewani kudumpha kapena kusuntha mogwedezeka. Izi zingayambitse kupsinjika kwa minofu kapena kuwonongeka.
  • **Njira Yopumira**: Osagwira mpweya wanu panthawi yopuma

Kuyimirira mkono umodzi wotambasula pachifuwa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyimirira mkono umodzi wotambasula pachifuwa?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Standing One Arm Chest Stretch. Ndizochita zolimbitsa thupi zosavuta komanso zogwira mtima zomwe zimathandiza kusintha kusinthasintha komanso kuyenda kosiyanasiyana. Imatambasula makamaka pachifuwa ndi minofu yamapewa. Nayi njira yosavuta yochitira izi: 1. Imani molunjika. 2. Kwezani mkono umodzi molunjika kumbali yanu ndikuusunga pautali wa mapewa. 3. Popanda kupotoza thupi lanu, kanikizani pang'onopang'ono mkono wanu kumbuyo mpaka mutamva kutambasula pachifuwa ndi phewa. 4. Gwirani kutambasula kwa masekondi 20-30. 5. Bwerezani mbali inayo. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuchita moyenera kuti musavulale. Ngati mukumva kusapeza bwino kapena kupweteka, muyenera kuyimitsa ndikufunsira upangiri kwa katswiri wazolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyimirira mkono umodzi wotambasula pachifuwa?

  • Kutambasulira kwa Chifuwa cha Wall One-Arm: Mukusintha uku, m'malo mogwiritsa ntchito dzanja lanu kutambasula, mumakanikiza mkono wanu kukhoma kuti mupange kukana.
  • Doorway One-Arm Chest Stretch: Mtundu uwu wa kutambasula umaphatikizapo kuyimirira pakhomo, kuyika mkono wanu pachitseko, ndikutsamira mofatsa kuti mutambasule chifuwa chanu.
  • Kutambasula kwa Chifuwa cha mkono umodzi: Kusintha kumeneku kumaphatikizapo kugwiritsa ntchito benchi yolowera. Mumagona pa benchi ndi mkono umodzi wotambasulidwa kumbali, kulola mphamvu yokoka kuthandizira kukulitsa kutambasula.
  • Resistance Band One-Arm Chest Stretch: Mukusintha uku, mumagwiritsa ntchito gulu lokana. Gwirani mbali imodzi ya gululo m'manja mwanu ndipo mapeto ena otetezedwa kumbuyo kwanu, kenaka sunthani mkono wanu kutsogolo kuti mutambasule minofu ya pachifuwa.

Izinto zokufunda ezishisa ezivumelekile Kuyimirira mkono umodzi wotambasula pachifuwa?

  • The Doorway Stretch ndi ntchito ina yowonjezera yomwe imayang'ananso pachifuwa ndi minofu ya mapewa, kupititsa patsogolo kusinthasintha ndi kuyenda kosiyanasiyana, zomwe zingathandize kupititsa patsogolo mphamvu ya Standing One Arm Chest Stretch.
  • Zochita zolimbitsa thupi za Dumbbell Fly zimagwirizanitsa ndi Standing One Arm Chest Stretch popereka maphunziro otsutsana ndi magulu a minofu omwewo, motero amalimbitsa mphamvu ndi kupirira pamene kutambasula kumapangitsa kuti kusinthasintha.

Amaxabiso angamahlekwane kanye Kuyimirira mkono umodzi wotambasula pachifuwa

  • Mkono umodzi wotambasula pachifuwa
  • Zolimbitsa thupi zolemetsa pachifuwa
  • Zochita zotambasula pachifuwa
  • Kuyimirira pachifuwa kutambasula
  • Kutambasula mkono umodzi pachifuwa
  • Zolimbitsa thupi zolimbitsa thupi pachifuwa
  • Chifuwa minofu kutambasula
  • Njira imodzi yotambasulira chifuwa cha mkono
  • Kuyimirira pachifuwa cha mkono umodzi
  • Zochita zolimbitsa thupi zolemetsa pachifuwa