Ngati mwachitidwa opaleshoni ya opaleshoni, mungapindule ndi aphunzitsi ogwira ntchito kuti athandize kukweza mapewa anu ndi mphamvu ndi kuchepetsa ululu wanu. P PT yanu idzagwira ntchito ndi inu kuti ikuthandizeni kubwerera kuntchito yanu yabwino ndi ntchito pambuyo pa opaleshoni yanu.
Mitundu yosiyanasiyana ya opaleshoni yapamwamba yomwe ingafunikire mankhwala ndi awa:
- Kukonza katatu kwa Rotator
- Kukonzekera kwa Lababu
- Kuthamanga kwapadera kumagawidwa kuchepa
- Kuwombera kwachisanu ndi chitumbu
- Kukonzekera kwa matope a biceps
- Kugonjetsedwa kosautsa
Opaleshoni iliyonseyi imanyamula mankhwala ndi njira zenizeni kuti athe kukwaniritsa bwino zotsatira zake. Zochitika zina za pulogalamu yachipatala zimakhala zofanana; zolinga zoyenera panthawi ya opaleshoni ya opaleshoni ndipamene mukuwongolera bwino kayendetsedwe ka kayendedwe kake (ROM) , mphamvu , ndi ntchito yogwiritsira ntchito mkono wanu wonse. Wodwala wanu wathanzi angakuthandizeni kukwaniritsa zolinga zimenezo.
Nazi mndandanda wa zinthu zomwe mungagwiritse ntchito ndi opaleshoni yanu pambuyo pa opaleshoni yamapewa. Mndandanda umayambira ndi zosavuta zochepa ndipo umapita patsogolo pa zovuta ndi kupsinjika pamene mukuyenda pang'onopang'ono. Mndandanda uwu sungasankhe malingaliro a dokotala wanu kapena wodwala. Muyenera kukaonana ndi dokotala musanayambe izi, kapena kuchita zina zochitika pambuyo pa opaleshoni ya m'mapewa.
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Zozizwitsa Zamphongo ZoziziraM'masiku oyambirira ndi masabata mutatha opaleshoni yanu, muyenera kuyamba kuyambiranso ndi wodwalayo. Pulogalamu yanu ikuwonetsani momwe mungaperekere ndikuponyera phokoso lanu , ndipo machitidwe a ROM osagwiritsidwa ntchito paphewa panu akhoza kuyamba. Zochita zofatsa za pendulum zingagwiritsidwe ntchito kuti muthetse minofu yanu komanso musamayende bwino.
Povala chovala chanu, mungapeze kuti minofu ya mdzanja lanu ndi dzanja lanu kapena manja anu akumverera ngati akufooka. Wodwala wanu wanyama akhoza kukupatsani mankhwala enaake kuti muike dzanja lanu ndi kupweteka minofu ikugwira ntchito bwino ngati phewa lanu limachiza.
Mungagwiritse ntchito dongosolo la pulley mu chipatala cha PT kuti muthandize kukweza mapepala anu ROM kupyolera penti, kuwombera, ndi kusintha kwa mkati. Kugwiritsa ntchito dongosolo la pulley kunyumba kungakhale kofunikira. P PT yanu ikhoza kukongoletsa mapepala a mapewa, kapena mukhoza kudzipanga nokha ndi zinthu zosavuta zogulitsa katundu .
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Zochita Zojambula PamodziZojambula zamakono zimagwiritsa ntchito pamene palibe kuyenda kumene minofu yomwe ili ponseponse ikugwira ntchito. Zojambula zamagetsi ndi njira yabwino kwambiri yoyamba kugwiritsa ntchito minofu yanu kachiwiri pambuyo pa opaleshoni ya m'mapewa.
Ngakhale mutakhala ndi chovala chanu, mungathe kuchita mapepala a isometrics kuti muyambe kupanga minofu yanu ya rotator. Izi zingathandize kukonzekera minofu ya m'mapewa kuti muwonjezere kugwira ntchito m'masabata omwe akubwera omwe mukutsitsimutsa.
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Zochita Zochita Zambiri ZochitaMukangoyamba kukwaniritsa ROM yopanda malire paphewa lanu, wodwalayo wanu angayambe kuchita masewera olimbitsa thupi a ROM. Zochita izi zapangidwa kuti zikhale ndi mapewa anu ozungulira ndi ozunguza omwe akugwira ntchito mokwanira kuti musunthire dzanja lanu ndi kumapyola muyendo wawo wonse.
Musakhale okhudzidwa ngati poyamba mukupeza kuti mukusuntha mkono wanu; Paphewa lanu lakhala likugwedezeka ndipo posachedwa adakumana ndi vuto la opaleshoni. Chophimba chanu cha rotator ndi minofu ya deltoid sichinaitanidwe posachedwapa, kotero iwo sangathe kukweza mkono wanu. Pamene mukuchita zochitika za ROM zogwira ntchito, muyenera kupeza kuti mapepala anu ndi manja anu amatha masiku angapo.
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Kukhazikika Kwambiri Kuchita ZochitaPaphewa lanu muli mafupa ndi ziwalo zosiyana. Mapepala awa ayenera kugwira ntchito limodzi kuti akupatseni mphamvu yokweza mkono wanu pamwamba. Mphunzi wanu, kapena tsamba la mapewa, ndila fupa laling'ono lopangidwa ndi katatu kumbuyo kwa phewa lanu.
Mukakhala ndi ululu kapena kufooka paphewa mutatha opaleshoni, minofu yomwe ili pafupi ndi scapula yanu isagwire ntchito bwino. Izi zimayambitsa kuyenda kolakwika komanso kosafunika komwe kumayenera kukonzedwa.
Pofuna kuthana ndi matenda osokoneza mitsempha, wodwala wodwalayo angayambe kuchita zinthu zolimbitsa thupi. Zochita izi ndizofunika kuti muthe kuyambiranso kuyenda moyenera.
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Chophimba Chamanja Chophindikizira Kulimbitsa ZochitaMukatha kusintha ROM yopanda ntchito komanso yogwira ntchito pamapapu anu, padzakhala nthawi yowonjezera pang'ono kumayesero anu. Mungagwiritse ntchito gulu lokaniza, monga Theraband , kuti muyambe kulimbitsa chingwe cha rotator. Wodwala wanu wamthupi ayenera kukupatsani gulu lokaniza. Mipangidweyi ili ndi mtundu wolemba mitundu yosiyanasiyana chifukwa cha kuchuluka kwa magulu a gulu lililonse.
Mungagwiritsenso ntchito kamphindi kakang'ono kuti muwonjezere kukaniza machitidwe anu opita. Pambuyo pa opaleshoni, nkofunika kuyambitsa kuwala ndikuwongolera pang'onopang'ono ma seti ndi kubwereza kachitidwe kalikonse musanandionjezere kulemera kwa ntchitoyi. Wodwala wanu wamthupi adzakuthandizani kuti mupite patsogolo pa pulogalamu yanu komanso pulogalamu yowonjezera katemera.
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Kutsogolo Kumataya ndi Kuphunzitsa ZochitaPomwe phewa lanu lachiritsidwa mokwanira pambuyo pochita opaleshoni ndipo mukupeza mphamvu mukhola yanu yodolola komanso minofu yambiri, mukhoza kukhala wokonzeka kuyamba kuchita masewera olimbitsa thupi.
Zochita za 10 zochititsa munthu ndizochita zolimbitsa thupi kuti zikhale ndi mphamvu komanso kuyenda kwa mkono wanu wonse kuti muthe kukonzekera ntchito zapamwamba kwambiri.
Mukabwerera kumataya, yambani mosavuta. Yambani ndi zofewa pang'ono, ndipo pitirizani kuponyera pang'onopang'ono kwa milungu ingapo. Palibe chifukwa chokwera kunja uko ndi kuyamba kumumenya; Yambani ndi zosavuta kuponyera patali pang'ono ndipo pang'onopang'ono kuonjezera chiwerengero cha kuponya kwanu ndi mtunda pakati pa inu ndi mnzanuyo. Musapite patsogolo kupita patsogolo ndikukhazikitsa ntchito mpaka dokotala wanu kapena wodwala akukulangizani kuti muchite zimenezo.
Zambiri
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Plyometrics YophatikizaPamene mukuganiza za kudumphira ndi kukumenyani zomwe zikuchitika mu zojambula zamkati, mumakonda kuganiza kuti miyendo ikugwira ntchitoyi. Koma mungathe kuchita masewero olimbitsa thupi ndi manja anu.
Ngati ndinu wothamanga kapena ngati mumagwira ntchito komwe mungagwire mwamsanga kapena kuponyera chinachake, ndiye kuti mungapindule ndi kuchita masewera olimbitsa thupi.
Zochita zapadera monga kugwiritsa ntchito Bodyblade kapena kugwiritsa ntchito mipira yaing'onoting'ono yochiritsira ikhoza kuphunzitsa mapewa anu ndi manja kuti aziyankha mwamsanga pamene mukufunika kugwira kapena kuponyera chinachake.
Mawu Ochokera
Ngati mwachitidwa opaleshoni ya opaleshoni, mungapindule ndi chithandizo chamankhwala kuti muthandizidwe kupyolera mukukonzanso. Poyamba mokoma ndi ROM yopanda pake ndikupitiriza kupyolera mu ROM yogwira ntchito komanso kulimbikitsa chingwe chowongolera, mungakhale wotsimikiza kuti mwamsanga mubwerere kuntchito zanu zachizolowezi.
> Chitsime:
> Chang, KV, Hung, CY, Han, DS, Chen, WS, Wang, TG, & Chien, KL (2015). Kumayambiriro ndi > kuchedwa > kuyendetsa kayendetsedwe kake ka zojambulajambula: meta-kufufuza mayesero olamulidwa mosavuta. Magazini ya ku Amerika ya zamankhwala , 43 (5), 1265-1273.