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Kuzungulira Kwakunja kwa Band Kuwongoka Kwamapewa

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Ukuxhumana kwe Kuzungulira Kwakunja kwa Band Kuwongoka Kwamapewa

The Band Upright Shoulder External Rotation ndi masewera olimbitsa thupi omwe amapangidwira kulimbitsa minofu ya rotator cuff, kupititsa patsogolo kukhazikika kwa mapewa ndi kuchepetsa chiopsezo cha kuvulala. Ndi masewera olimbitsa thupi abwino kwambiri kwa othamanga, makamaka omwe amachita nawo masewera omwe amafuna kusuntha mkono mobwerezabwereza monga baseball kapena kusambira, komanso anthu omwe akuchira kuvulala kwamapewa. Kuphatikizira zolimbitsa thupi izi muzochita zanu kungathandize kusintha magwiridwe antchito a mapewa, kulimbikitsa kaimidwe bwino, ndikukweza magwiridwe antchito okhudzana ndi mphamvu zakumtunda kwa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuzungulira Kwakunja kwa Band Kuwongoka Kwamapewa

  • Sungani zigono zanu pafupi ndi mbali zanu ndikuwerama pakona ya digirii 90, mikono yanu ikufanana ndi pansi.
  • Pang'onopang'ono tembenuzani manja anu kunja, ndikumakokera gululo pamene zigongono zanu zili m'mbali mwanu.
  • Gwirani malowa kwa masekondi angapo, mukumva kugwedezeka kwa minofu yamapewa anu.
  • Pang'onopang'ono bweretsani manja anu pamalo oyambira ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Kuzungulira Kwakunja kwa Band Kuwongoka Kwamapewa

  • Kugwira Moyenera: Gwirani gulu lotsutsa ndi manja onse awiri, kuonetsetsa kuti kugwira kwanu kuli kolimba koma osati kolimba kwambiri. Manja anu ayenera kukhala pamlingo wa chifuwa chanu, ndipo zigongono zanu zikhale pafupi ndi thupi lanu. Cholakwika chofala ndikulola kuti zigongono zichoke m'thupi, zomwe zingachepetse mphamvu ya masewera olimbitsa thupi ndikuwonjezera chiopsezo cha kuvulala.
  • Mayendedwe Oyendetsedwa: Kuyenda kuyenera kukhala pang'onopang'ono komanso koyendetsedwa, kuyang'ana pa kuzungulira kwa phewa. Pewani kusuntha mwachangu, komwe kungayambitse kuvulala. Kumbukirani kupuma mosalekeza panthawi yonse yochita masewera olimbitsa thupi, kutulutsa mpweya pamene mutembenuza mapewa anu kunja ndi kupuma pamene mukubwerera kumalo oyambira.

Kuzungulira Kwakunja kwa Band Kuwongoka Kwamapewa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuzungulira Kwakunja kwa Band Kuwongoka Kwamapewa?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Band Upright Shoulder External Rotation. Ndi masewera osavuta komanso otetezeka kuchita, makamaka ngati apangidwa ndi gulu lolimbana ndi mphamvu yopepuka. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti oyamba kumene ayambe pang'onopang'ono ndikuyang'ana pa kukhala ndi mawonekedwe oyenera. Ngati kusapeza kulikonse kapena kupweteka kwamveka, ntchitoyo iyenera kuyimitsidwa nthawi yomweyo. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena physiotherapist kuti atsimikizire kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuzungulira Kwakunja kwa Band Kuwongoka Kwamapewa?

  • Seated Band Upright Shoulder External Rotation: Pakusintha uku, mutha kuchita masewera olimbitsa thupi mutakhala pansi, zomwe zingathandize kulekanitsa minofu yamapewa bwino.
  • Gulu la Single-Arm Band Upright Shoulder External Rotation: Kusinthaku kumaphatikizapo kuchita masewera olimbitsa thupi ndi mkono umodzi panthawi, kukulolani kuti muyang'ane kwambiri paphewa lililonse.
  • Kuzungulira Kwakunja kwa Band Upright Shoulder ndi Kupotoza: Mukusintha uku, mumawonjezera kupotoza kumapeto kwa kasinthasintha kuti mugwirizane pachimake ndikuwonjezera zovuta pamasewerawa.
  • Band Upright Shoulder External Rotation at Low Anchor Point: Pogwirizanitsa gululo kumalo otsika a nangula, mukhoza kuchita masewera olimbitsa thupi kuchokera kumbali ina, zomwe zingathandize kulunjika mbali zosiyanasiyana za phewa.

Izinto zokufunda ezishisa ezivumelekile Kuzungulira Kwakunja kwa Band Kuwongoka Kwamapewa?

  • "Nkhope Zimakoka" ndi ntchito ina yomwe ikugwirizana ndi Band Upright Shoulder External Rotation, chifukwa imayang'ana kumbuyo kwa deltoids ndi minofu yam'mbuyo yam'mbuyo, yomwe imapereka kulimbitsa thupi kwa mapewa pamene ikuphatikizidwa ndi kuzungulira kwakunja komwe kumayang'ana makamaka minofu ya rotator cuff.
  • "Shoulder Press" ikhoza kukhala yothandizira kopindulitsa kwa Band Upright Shoulder External Rotation chifukwa imagwira ntchito gulu lonse la minofu ya mapewa, kuphatikizapo anterior deltoids, omwe samangoyang'aniridwa ndi kuzungulira kwakunja, motero amapereka kulimbitsa thupi kwa mapewa.

Amaxabiso angamahlekwane kanye Kuzungulira Kwakunja kwa Band Kuwongoka Kwamapewa

  • Zolimbitsa thupi zolimbitsa thupi kumbuyo
  • Kulimbitsa thupi kwa Upright Shoulder Rotation
  • Kuzungulira Kwakunja ndi Gulu
  • Zochita zolimbitsa kumbuyo
  • Kulimbitsa thupi kwa band pozungulira mapewa
  • Zochita Zolimbitsa Mapewa Zokhala ndi bandi
  • Zolimbitsa thupi zakunja zozungulira
  • Resistance band exercises for back
  • Kuzungulira kwa mapewa mothandizidwa ndi gulu
  • Zochita zoyenda mapewa ndi gulu