Pitirizani Kuchita Zabwino Pamodzi ndi Mtima Wanu
Kutambasula mapewa anu kumakhala bwino, makamaka kwa ife omwe timakhala maola ochuluka tikuwombera pa kompyuta. Ikhoza kukukonzeraninso kuti muyende bwino ndi mapewa komanso mutseguka komanso mutsegula mpweya wabwino.
Zisamalidwe Zogwiritsa Ntchito Mapewa Zimatambasula
Ngati muli ndi vuto linalake la misozi chifukwa cha misozi yamatenda, tendinitis, nyamakazi, kapena kumva ululu kapena kusakhazikika, musamayende mpaka mutakambirana ndi dokotala wanu.
Chitani izi mowongoka ndikukhala ndi chipsinjo nthawi zonse kusiyana ndi zokondweretsa. Musakakamize kutambasula kumene kuli bwino popanda zopweteka.
Chovala Chamkati
Izi kumbuyo-kumbuyo kwa mapewa anu kumbuyo kudzatambasula kutsogolo kwa phewa ndi chifuwa (anterior deltoid ndi pectoralis minofu yaing'ono).
Malangizo:
- Yambani kuimirira molunjika ndi mapewa mosasuka ndi kumbuyo.
- Ikani manja anu kumbuyo kwanu kumbuyo. Ngati muli ndi zovuta kuchita izi, gwiritsani pa thaulo kapena kuyenda pamtengo wokhala pang'onopang'ono kumbuyo kwanu.
- Kwezani manja anu opachikidwa, kuweramitsa zitsulo zanu, kubwerera kutali ndi thupi lanu. Sungani malo owongoka.
- Lekani kukweza pamalo pomwe simumva bwino; Musatambasulire mpaka kuvutika.
- Tambani masekondi 15 kapena 30.
Kutembenuka Kwambiri Kunja Kwambiri
Tsamba ili lidzatambasula kwambiri antoior deltoid ndi pectoralis akuluakulu ndikukhazikitseni bwino pakuyenda bwino.
- Imani bwino ndi mapewa mosasunthika ndipo msana wanu molunjika.
- Ikani manja anu pansi pamunsi (m'malo mowagwiritsira ntchito monga poyamba).
- Tsopano yesani kuzungulira zitsulo zanu mkatikatikati mwa msana wanu ndikusunga manja anu pansi.
- Gwiritsani masekondi 10 mpaka 30.
Kutembenuka Kwambiri Kwambiri Kumeneko Kumadutsa Ndi Chingwe Ndi Kuyenda Pang'onopang'ono
Kutambasulaku kumaphatikizapo minofu ya supraspinatus. Ndi mbali imodzi ya chikho cha rotator.
- Ikani thaulo kapena kuyenda pamtengo (kapena golf club) kumbuyo kwa msana.
- Gwirani ndi dzanja lanu lamanja pafupi ndi nsana yanu, ndi dzanja lanu lamanzere pamwamba pa nsana wanu.
- Sungani khutu lanu lakumanja momasuka.
- Tambani pa thaulo kapena pamtengo ndi dzanja lanu lamanja. Gwiritsani masekondi 10 mpaka 30.
- Sinthani ndi kuchichita ndi dzanja lamanzere pansi ndi dzanja lamanja. Ikani kumanzere kwanu mutasuka.
- Zowonjezerapo pa thaulo ili likulumikiza kutambasula ndi ntchito yake mu chithandizo chamankhwala
Kodi Mitambo Yotambasula Mu Ntchito Yophunzitsayi ndi yotani?
The anterior deltoid amagwira ntchito kuti asinthe mapepala ndi mapepala amtunduwu. Pectoralis ang'onoang'ono amathandiza kupuma, kunyamula nthiti. Icho chimalimbikitsanso scapula. Mkulu wa pectoralis amalimbikitsa ndipo amayendayenda pang'onopang'ono. The supraspinatus amatenga ndi kunja kutembenukira phewa.
Zochita zotsatila : Magulu ankhondo kuti atenge mapewa anu kupyolera mukuyenda kwawo. Komanso, phunzirani kukhala pansi kwa mapewa, kumbuyo ndi khosi : Zitatu mungathe kuchita mutakhala pansi.
Zotsatira:
Hyrosomallis, C. Mphamvu ya Kulimbitsa ndi Kuwongolera Zochita Zowonongeka kwa Zotsalira Zotengedwa: Kufotokozera. J Strength Cond Res. 2010 Feb; 24 (2): 567-74. lembani: 10.1519 / JSC.0b013e3181c069d8.
Zochita za Rotator Cuff, MedlinePlus, Library ya US National Medicine, 5/9/2015.