Kodi Mungatani Kuti Muzigwiritsa Ntchito Mankhwala Osokoneza Bongo?

Chotsatira kapena mbali kumakweza ndizochita zodzipangira. Mumachita zimenezi ndi makina osokoneza bongo kapena makina ochita masewera olimbitsa thupi.

Mikono yanu imagwira zitsulo zam'madzi pambali za thupi lanu. Ulendowu ukupita kumbali pamene ukugwedeza pang'ono m'mapiri kuti upereke chithandizo pa mapewa.

Kuwukanso kwapadera kumatulutsa minofu yambiri panthawiyi. Pamene mukuyamba, supraspinatus, minofu yaing'ono yomwe imakhala yolimba kwambiri, imatsegulidwa. Pamene mikono ikulumidwa, chipatala-makamaka pakatikatikatikati - chimagwiritsidwa ntchito kupitiriza kuyenda mpaka mikono ikufanana ndi mapewa, kapena pang'ono pansipa.

Phunzirani zambiri zokhudza kuphunzitsa kulemera kwa masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi ngati mukufuna zolemba zam'mbuyo musanayese ntchitoyi. Onani zochitika zambiri zogonana .

1 - Malo Oyambira

Pochita izi, simukufuna kusankha zolemera zomwe zimayambitsa kupanikizika kosafunika kumagulu. Muyenera kusankha cholemera chimene chimakupatsani inu kukwera mmwamba 8 mpaka 12 mu imodzi yokha popanda kupweteka kwambiri pamapewa. Gwiritsani ntchito maselo awiri kapena atatu.

1. Imani miyendo pambali pang'onopang'ono kapena pang'onopang'ono malingana ndi chitonthozo chanu.
2. Gwirani chingwe chamanja pamanja pambali kapena kutsogolo.
3. Lembani minofu ya m'mimba ndikukonzekera mwendo.

2 - Kuchita Zojambula Zotsatira

1. Kwezani mikono yonse mmwamba pamene mukugwedeza zingwe pang'ono pokha; Musatseke manja anu molunjika pamapiri.
2. Kwezani zitsulo zosapitirira msinkhu ndi mapewa-pamunsi pang'ono ndi bwino-ndiye kuti mufike kumalo oyambira kumbali kapena kutsogolo kwa thupi.
3. Kumbukirani kuti mupuma mokakamiza (kukweza) komanso mu nthawi yobwerera, pamene mukuchepetsa mikono.

Kusiyana kwa kuukitsidwa kwazotsatira kumaphatikizapo:

• Kuchita masewero olimbitsa thupi.
• Kulimbana pansi pa benchi.
• Kukweza pang'ono pamwamba pa malo osayima pa malo oima, ndikupanga mitsempha ya trapezius.
• Kuyambira ndi zolemera m'malo osiyanasiyana: kumbali zanu, patsogolo panu, kapena kumbuyo.
• Kupanga zojambulazo ndi mkono umodzi, mutakhala ndi nangula wotetezeka ndi wosasuntha ndi mkono waufulu pamene mukudalira mkono wonyamula, womwe umagwiritsa ntchito pakati pa deltoid ndikuchepetsa mphamvu ya supraspinatus.
• Pogwiritsa ntchito benchi yosungira kuti ugonjetse dzanja lanu lokwezera, lomwe limayang'ana zochitika pa supraspinatus ndikuchepetsa kuchepetsa chibwenzi.