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Kuzungulira Kwamapewa Oongoka

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMigergo
Imimiselo eqhaphoTeres Major, Teres Minor
Amashwa eqhapho
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Ukuxhumana kwe Kuzungulira Kwamapewa Oongoka

Kuzungulira Kwapamapewa Kwabwino Kwambiri ndi masewera olimbitsa thupi omwe amalimbitsa kwambiri minofu ya rotator cuff, kupititsa patsogolo kukhazikika kwa mapewa ndi kusinthasintha. Kulimbitsa thupi kumeneku ndi koyenera kwa othamanga, makamaka omwe amachita masewera oponya kapena racquet, komanso anthu omwe akufuna kukonza kaimidwe kawo kapena kuchira atavulala pamapewa. Kuphatikizira masewerawa muzochita zanu kungathandize kupewa kuvulala kwa mapewa, kupititsa patsogolo masewera olimbitsa thupi, komanso kulimbikitsa thanzi la mapewa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuzungulira Kwamapewa Oongoka

  • Pindani zigono zanu ku ngodya ya digirii 90, kusunga manja anu akumtunda pafupi ndi thupi lanu, ndipo manja anu akufanana ndi pansi.
  • Pang'onopang'ono tembenuzani manja anu kunja, kukweza ma dumbbell m'mbali ndikusunga zigongono zanu pafupi ndi thupi lanu.
  • Gwirani malowa kwa masekondi angapo kuti mumve kugundana kwa minofu yamapewa anu.
  • Pang'onopang'ono tsitsani ma dumbbells kubwerera kumalo oyambira, kusunga kayendetsedwe ka kayendetsedwe kake, ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Kuzungulira Kwamapewa Oongoka

  • Mayendedwe Oyendetsedwa: Osathamangira kuchita masewera olimbitsa thupi. Onetsetsani kuti kuzungulira kulikonse kukuchedwa komanso kumayendetsedwa. Pewani mayendedwe onjenjemera chifukwa amatha kusokoneza minofu yamapewa ndi mfundo.
  • Kumanja: Mukamachita izi, chigongono chanu chizikhala cholunjika (madigiri 90). Cholakwika chofala ndikulola mbali ya chigongono kukhala yotakata kwambiri kapena yopapatiza kwambiri. Izi zikhoza kuchepetsa mphamvu ya masewera olimbitsa thupi ndikuwonjezera chiopsezo cha kuvulala.
  • Gwiritsani Ntchito Kulemera Moyenera: Yambani ndi kulemera kopepuka ndipo pang'onopang'ono onjezerani pamene mphamvu zanu zikukula. Kugwiritsa ntchito cholemetsa cholemera kwambiri kungayambitse mawonekedwe osayenera komanso kuvulala.
  • Kusagwirizana Kokhazikika: Yesetsani kukhalabe ndi vuto lokhazikika mu minofu yanu

Kuzungulira Kwamapewa Oongoka Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuzungulira Kwamapewa Oongoka?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Upright Shoulder External Rotation. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera komanso kupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri aziyang'anira kapena kutsogolera ntchitoyo kuti atsimikizire kuti ikuchitika moyenera. Zochita izi ndizopindulitsa kulimbitsa minofu ya rotator cuff, yomwe ndi yofunika kwambiri kuti mapewa azikhala okhazikika komanso kupewa kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuzungulira Kwamapewa Oongoka?

  • Kuzungulira Kwakunja Kwamapewa: Mukusintha uku, mumagona pansi pa benchi kapena mpira wokhazikika, zomwe zimapangitsa kuti mphamvu yokoka iwonjezere mphamvu ya masewerawo.
  • Supine Shoulder External Rotation: Izi zimachitika mutagona kumbuyo kwanu, zomwe zingathandize kulekanitsa minofu ya mapewa patsogolo.
  • Standing Band Shoulder External Rotation: Kusinthaku kumagwiritsa ntchito gulu lotsutsa, kukulolani kuti musinthe mulingo wovuta molingana ndi mphamvu zanu.
  • Kuzungulira Kwakunja kwa Wall Shoulder: Mtunduwu umapangidwa utayimilira pakhoma, zomwe zimathandiza kukhala ndi kaimidwe koyenera komanso kachitidwe nthawi yonse yolimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Kuzungulira Kwamapewa Oongoka?

  • Nkhope Zimakoka: Zochitazi zimayang'ananso kumbuyo kwa deltoids ndi ma rhomboids, magulu omwewo a minofu omwe akukhudzidwa ndi Kuzungulira Kwapamapewa Kunja kwa Upright Shoulder, motero kumapangitsa thanzi la mapewa ndi kaimidwe.
  • Dumbbell Shoulder Press: Ntchitoyi imalimbitsa minofu ya deltoids ndi trapezius, yomwe imathandizira minofu ya rotator pa nthawi ya Upright Shoulder External Rotation, motero kumapangitsanso mphamvu zonse za mapewa ndi ntchito.

Amaxabiso angamahlekwane kanye Kuzungulira Kwamapewa Oongoka

  • Dumbbell Shoulder Rotation Workout
  • Zolimbitsa Thupi Zam'mbuyo
  • Ntchito Yotembenuza Mapewa Akunja
  • Dumbbell Back Kulimbitsa
  • Kutembenuza Mapewa ndi Dumbbell
  • Kulimbitsa Mapewa Olunjika
  • Back Targeting Dumbbell Exercise
  • Maphunziro Ozungulira Mapewa Akunja
  • Kuzungulira Kwamapewa kwa Dumbbell
  • Kulimbitsa Kubwerera ndi Dumbbell Rotation