Zophunzitsira "Zoponya 10" kuti Zisunge Nkhondo Mphamvu ndi Kuyenda
Odwala ena amakhulupirira kuti wothamanga aliyense amene amachita nawo masewera apamwamba, monga mpira kapena tenisi, ayenera kuphunzira Pulogalamu ya Zochita 10 ya Thrower. Kotero, kodi Woponya 10 ndi wotani?
Ngati ndinu wothamanga amene amachita nawo maseŵera omwe amafuna kupitiliza ngati kuponyera, ndiye kuti mukhoza kumvetsetsa kuchuluka kwa nkhawa ndi mavuto omwe angayidwe pamapewa anu pamene akusewera masewera anu. Masewera monga baseball kapena softball ndi masewera a racquet nthawi zambiri amafunika kupita patsogolo mobwerezabwereza ndipo amachititsa nkhawa kwambiri pamapewa anu. Kupweteka kwamtundu umenewu kumayambitsa kupweteka kwa mapewa, ndipo kungayambitse kuvulaza kwa mtundu wanu kapena kupweteka kwanu.
Kawirikawiri amati nthawi imodzi yothandizira imayenera kulemera pounds. Kupewa kuvulaza pa masewera ndizofunikira kwambiri kuti mukhalebe okhudzidwa ndi ntchito yanu ya masewera yaitali komanso nthawi yocheperako.
Njira imodzi yothandizira kupeŵa kuvulaza pamene mukusewera masewera otetezera ndikusunga kayendedwe kokwanira ndi mphamvu mu minofu yanu. Minofu imeneyi, yomwe imakhala minofu ya rotator ndi scapular (mapewa), zimathandizira kusuntha paphewa ndi mkono mwanu mukamachita kuponyera ndi kutumikira pamwamba.
Minofu ina mdzanja lanu, monga yomwe imasunga malo anu, ndi ofunikira kuthandiza kuteteza mkono wanu pamene mukuponya kapena kuthamanga mpira wa tenisi kapena volleyball.
Izi "Kuponya 10" zochitika zingakuthandizeni kukhalabe mokwanira ndi kukhazikika kwa mkono wanu, goli ndi mapewa pamene mukuchita nawo masewera anu. Zitha kuchitanso kuti zikuthandizeni kuti manja anu azikhala abwino kuti azigwira ntchito zapakhomo tsiku ndi tsiku zomwe zimafuna kuti zifike patsogolo.
Musanayese machitidwe awa, onetsetsani kuti mukuyankhula ndi dokotala wanu kuti muonetsetse kuti kuchita bwino kuli koyenera kuti muchite. Zochita izi zikhoza kuchitidwa 2-3 nthawi pa sabata. Ulendo wopita kuchipatala wanu angakhalenso kuti muphunzire masewera olimbitsa thupi lanu.
1 - Kuzungulira Kwambiri Kwambiri
Kuthamanga kwapakati pamodzi ndi gulu lokaniza ndi ntchito yosavuta, koma yogwira mtima yolimbitsa minofu yanu ya rotator. Pochita izi, chitetezani bwalo kuzungulira golide, sungani goli lanu likugunda madigiri 90 ndikulowa m'mbali mwanu, ndipo pang'onopang'ono mutembenuze dzanja lanu.
Gwirani malo otsiriza kwa masekondi angapo, ndiye pang'onopang'ono kulola mkono wanu kuti ubwerere ku malo oyamba. Pangani ma seti 2-3 a kubwereza 10-15.
Zambiri
2 - Kutembenuka Kwambiri M'kati
Pambuyo popanga kasinthasintha zakunja, pitirizani kulimbitsa mitsempha yanu ya rotator ndi mapewa oyendayenda mkati. Kuti muchite izi, ingotembenuzani thupi lanu mozungulira, sungani goli lanu lolowera ndikulowa mumbali yanu, ndipo yesani mkono wanu kumalo anu. Apanso, yesani maselo 2-3 a kubwereza 10-15.
3 - Kuthamangitsidwa Pamodzi
Pofuna kulimbitsa minofu yanu yomwe imathandiza kuthandizira mgwirizano pakati pa ntchito zapamwamba, yambani ndi mkono wanu kumbali yanu, yesani kuteteza gulu lanu, ndipo mutulutse mpaka dzanja lanu likufanana ndi pansi. Gwiritsani ntchito malowa kwa mphindi ziwiri, ndipo pang'onopang'ono mubwere ku malo oyambira. Pangani maselo angapo a 10-15 wobwereza.
4 - Mapepala Ophatikizira Amodzi
Kulimbitsa minofu yanu ya m'mapewa pogwiritsa ntchito njira zosiyana ndi njira yogwiritsira ntchito magulu osiyanasiyana a minofu panthawi yomweyo. Izi zimatsanzira zochitika zomwe mungakumane nazo pamene mukuchita masewera monga baseball kapena tenisi.
Kuti muchite masewerawa, yesetsani kutsutsa gulu pamwamba pa chitseko, gwiritsani gululo ndi dzanja lanu ndi pamwamba pa mutu wanu, ndipo pang'onopang'ono mubweretse dzanja lanu kumbali yanu yosiyana.
Pamene dzanja lanu likusunthira mthupi lanu mpaka pansi pa mchiuno mwako, sinthirani dzanja lanu ngati kuti mukuika lupanga m'kati. Gwiritsani ntchito malowa kwa masekondi awiri, ndipo pang'onopang'ono mukamasulidwe kumalo oyambira.
Bwerezerani zochitikazo kuti mukhale ndi ma seti 2-3 a kubwereza 10-15.
5 - Kuthamangitsidwa Kwambiri Kunja
Njira yina yowonjezera minofu yanu ya rotator popanda kugunda gulu ndi kugona kumbali imodzi ndi mkono wanu ukugunda pa madigiri 90 ndi goli lanu kumbali yanu. Yambani ndi dzanja lanu kutsogolo kwa phokoso lanu, ndiye pang'onopang'ono mutembenuze phewa lanu dzanja lanu likusunthira kumwamba. Gwirani malo apamwamba kwa masekondi awiri, kenako pang'onopang'ono mubwerere kumalo oyambira.
Zochita izi zingakhale zovuta kwambiri kukhala ndi phokoso la mapaundi 1-3 m'manja mwanu.
Pangani ma seti awiri a 10-15 zobwereza zazochita zowonongeka kunja.
Zambiri
6 - Kuyesedwa Kochepa Kwambiri Zochita
Mbali yamapewa, kapena scapula, ndi wosewera wofunikira pamapiko anu, ndipo ndi kofunika kuti mukhale ndi mphamvu yabwino yochita masewero anu pazochitika zam'tsogolo.
Mungathe kusintha njira yowonongeka yokhazikika pochita zozizwitsa zokhazikika. Chinthu chokhalira "I", chowoneka "T", chokhazikika "Y", ndi mzere wokhazikika akhoza kuchitidwa ndi mkono wanu atapachikidwa pamphepete mwa bedi lanu. Dumbbell ya mapaundi atatu ikhoza kugwiritsidwa ntchito kuwonjezera kukaniza zozizwitsa zanu zolimbitsa thupi.
Chitani ma seti 2-3 a kubwereza 10-15 pa ntchito iliyonse.
Zambiri
7 - Nsalu Yoyendayenda Yoyendayenda
Chingwechi chimayambanso kutambasula pothandizira kuti zitheke kuyenda bwino. Izi ndizofunikira potsatira njira yopitilira kapena kutumizira ku baseball ndi tenisi.
Chitani izi mwa kuyika thaulo kumbuyo kwa msana wanu, ndi kuchigwira icho ndi dzanja limodzi pa phewa lanu ndi dzanja limodzi kumbuyo kwanu. Pewani dzanja lanu lamanzere kumbuyo kwanu.
Gwiritsani ntchito malowa kwa masekondi angapo, kenako mutulutse pang'onopang'ono. Bwerezani zochitika 10 nthawi.
Zambiri
8 - Zipangizo zamakono ndi Triceps Kulimbikitsa
Mitsempha ya biceps ndi triceps mmanja mwanu imathandizira kuwerama ndi kuwongolera mtolo wanu. Koma minofu yonse iwiri iwiri iwiri ikulumikizana pamodzi ndi mapewa, choncho onsewa ndi ofunikira komanso opanga manja panthawi yoponya.
Zipangizo zamakono ndi ma triceps zingapangidwe ndi kukana magulu kapena zolemera zaulere ndipo zingakhoze kuchitidwa kwa maselo pang'ono a 10-15.
9 - Kuwonekera Kwamphamvu ndi Kuwonjezera
Zida zogwirira ntchito ndizofunikira kuti zithetse mphamvu ya dzanja lanu ndi dzanja lanu pamene mukuchita ntchito zambiri za tsiku ndi tsiku komanso pamene mumaponya mpira kapena mpira wa tenisi.
Gwiritsani manja anu amphamvu pogwiritsa ntchito kujambulira ndikulumikiza ndi mapaundi awiri. Gwiritsani kulemera kwake ndi kupuma kwa mkono wanu pa tebulo ndi dzanja lanu pamphepete. Kenaka tambani kumbuyo kwa dzanja lanu kumalo osungirako pakhomo ndikusunga chingwe chanu patebulo. Gwiritsani ntchito malowa kwachiwiri, kenako pang'onopang'ono.
Pochita kujambulira dzanja, mutembenuzire dzanja lanu kuti mutenge cholemera ndi dzanja lanu. Pang'onopang'ono mutambasula dzanja lanu pamene mukusunga mkono wanu pa tebulo. Pewani pang'onopang'ono. Chitani ma seti 2-3 a kubwereza 10-15 pa ntchito iliyonse.
Zambiri
10 - Kutchulidwa kwa Wrist ndi Kukonzekera
Kutchulidwa kwa chifuwa ndi kukweza kumatanthawuza njira yopititsa dzanja lanu. Pronation imatanthauzira chikondwerero chako pansi, pomwe kukweza kumatanthawuza kuti dzanja lako lili pamwamba, ngati kuti uli ndi mbale m'dzanja lako.
Gwirani kakang'ono ka 2-3 mapaundi osakaniza m'dzanja lanu ndi mapeto ena a kulemera kwanu. Pumulani patsogolo pa tebulo, ndipo pang'onopang'ono mutembenuzire dzanja lanu ndi kubwerera. Sungani kayendetsedwe kake pamene mukuchoka pamatchulidwe anu.
Bwerezerani zochitikazo 2-3 maselo 10-15 obwereza.