Zojambula Zojambula Zojambula

Ngati muli ndi kupweteka kwa mapewa, mungapindule ndi odziwa ntchito za wodwalayo kuti akuthandizeni kuti muyambe kuyenda (ROM) , mphamvu, ndi kuyenda. Wodwala wanu wathanzi adzatha kuyesa matenda anu ndikupatseni mankhwala osiyanasiyana kuti akuthandizeni kubwerera kwanu.

Zochita za pamapewa anu ndi zofunika kuti muthe kuyambiranso ntchito. Pali mitundu yosiyanasiyana ya machitidwe omwe mungathe kuchita. Izi ziphatikizapo:

• Zochita zopanda pake za ROM
• Zochita zogwira ntchito za ROM
• Mbali plyometrics
• Mphamvu ya Rotator Kulimbitsa

Zojambulazo ndizo mtundu wa masewera olimbitsa thupi amene wodwalayo angakupatseni. Zojambula zojambula zimagwiridwa pamene mgwirizano wanu umagwirizanitsa, koma palibe kuyenda komwe kumachitika paphewa. Wodwala wanu wathanzi angapereke zochitika zamakono zamakono monga gawo la pulogalamu yanu yochitira kunyumba kunyumba.

Pali nthawi yeniyeni pamene zochitika zolimbitsa thupi ziri zoyenera kuchita. Izi ziphatikizapo:

• Pazigawo zoyamba za mankhwala pamene kutupa kumapweteka kwambiri.
• Pambuyo pa opaleshoni ya mapewa.
• Poyesera kusintha minofu mumtundu umodzi wa ROM.

Kuti muyambe masewero olimbitsa thupi, tsatirani ndondomeko iyi ndi sitepe. Onetsetsani kuti muyambe ndi dokotala musanayambe izi, kapena pulogalamu ina iliyonse. Tikulimbikitsanso kuti mupite kukaonana ndi wodwalayo kuti aphunzire momwe angaphunzitsire bwino ndikuonetsetsa kuti zochitikazo zili zoyenera pa chikhalidwe chanu.

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Kujambula Kwambiri

Kuyambira ndi kupindika kwa paphewa, kuyima pafupi ndi khoma. Lembani mzere wanu pamapewa omwe mumafuna kuti muzichita, ndipo muziwombera. Ikani thaulo lopangidwa pakati pa nkhonya ndi khoma, ndipo pewani dzanja lanu mosamala mu khoma. Gwiritsani masekondi asanu, kenako pulumutsani pang'ono.

Kumbukirani, palibe chifukwa choyesera kukankhira khoma. Ingokakamizani mofatsa mu khoma kuti mutseke minofu yanu. Izi ndi zofunika makamaka ngati mukuyamba kuchita masewero olimbitsa thupi pambuyo pa opaleshoni ya m'mapewa.

Bwerezerani zochitikazo 10 mpaka 15 mobwerezabwereza, ndiyeno pitirizani kuchita zochitika zotsatirazi: chiwerengero cha kugwedeza kwa m'mimba

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Kutha Kwambiri Kutenga Zochita Zolimbitsa Thupi

Pochita masewera olimbitsa thupi, gwiritsani ntchito masentimita 6 kuchokera pamtambo, koma mutembenuzire thupi lanu kuti likhale lozungulira. Mapewa omwe mumafuna kuchita masewerowa akhale pafupi ndi khoma.

Pangani nkhonya ndikuikankhira kumalo. Mutha kugwiritsa ntchito thaulo lopukutira podzitonthoza pang'ono. Pewani mwakachetechete mu khoma ngati kuti mukuyesera kutambasula dzanja lanu kumbali, ndikugwiritsako pamenepo kwa mphindi zisanu. Pang'onopang'ono kumasula pakhoma.

Bwerezani zochitika 10 mpaka 15 zobwereza, kenaka pitani ku ntchito yotsatira (yokonzedwa kuti mutenge minofu yanu yogwira ntchito).

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Kupangika kwayendo Kusuntha Kwina Kunja

Zojambulazo zimagwiritsa ntchito zowonongeka kunja ndizochita masewera olimbitsa thupi omwe angakuthandizeni kulimbikitsa minofu yanu ya rotator, makamaka teres yanu yaing'ono ndi infspinatus yanu. Pochita masewerowa, pitirizani kuyimilira pakhoma pafupi masentimita 6 kuchokera pamenepo. Paphewa lomwe mukugwiritsa ntchito phazi lili pafupi ndi khoma.

Lembani mitu yanu 90 madigiri, yesani, ndikukankhira kumbuyo kwa dzanja lanu khoma ngati kuti mukuyendetsa mkono wanu panja. Gwiritsani ntchito thaulo laling'ono pa padding pang'ono, ngati kuli kofunikira. Pewani pakhomo mwachikondi kwa masekondi asanu. Pang'onopang'ono kumasula pakhoma.

Bwerezani zochitika 10 mpaka 15 zobwereza, kenako yambani ntchito yowongoletsa yotsatira.

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Zojambula Zogwirizana Pakati Paziwalo

Kuti muyambe kuyendayenda mkati mwazitsulo zamkati, yesani thupi lanu kuti muyang'ane ndi ngodya yakunja ya khoma kapena pafupi ndi chitseko. Muyenera kukhala moyang'anizana ndi khoma, ndipo mapewa omwe mukuwagwiritsa ntchito ayenera kukhala pafupi ndi khomo lotseguka kapena ngodya ya khoma.

Lembani mitu yanu 90 madigiri, nkhwangwa, ndipo pang'onopang'ono mulowetse mu khoma la pangodya kapena pakhomo ngati ngati mukuyesera kusinthasintha dzanja lanu mkati mwa batani. Kumbukirani kuti palibe kuyendera komwe kumachitika paphewa panthawi yochita masewera olimbitsa thupi. Gwiritsani ntchito thaulo laling'ono lopangira padding. Limbikirani ndi kugwira kwa masekondi asanu, ndipo pang'onopang'ono mukamasulire.

Bwerezerani mobwerezabwereza 10 mpaka 15, kenako pitirizani kumapeto kwa zochitika zojambulazo.

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Isometric Shoulder Extension

Kuti mupange kutalika kwa mapewa, khalani pafupi masentimita 6 kutali ndi khoma ndikumbuyo kwanu. Sungani mzere wanu molunjika kotero dzanja lanu liri pansi pafupi ndi chiuno chanu. Pangani chiwombankhanga, ndipo pewani pang'onopang'ono kuti mukalowetse khoma kumbuyo kwanu. Kumbukirani, kuyendayenda pang'ono kumachitika paphewa panu.

Gwiritsani ntchito kukakamiza pakhoma kwa mphindi zisanu, kenako mutulutse pang'onopang'ono. Bwerezani zochitikazo 10 mpaka 15 zobwereza.

Mbali isometrics ikhoza kuchitidwa katatu patsiku, koma onetsetsani kuti mufunse wodwala zakuthupi za kayendedwe ka chikhalidwe chanu.

Mukangoyambiranso kupweteka kwa minofu, mutha kukweza mapepala anu a isometrics ndi mphamvu zoteteza band isometrics ndi ROM yogwira ntchito.

Kuchita masewera olimbitsa thupi ndilo gawo loyamba pa nthawi yanu yobwezeretsa. Pochita masewera olimbitsa thupi pulogalamu yanu yothandizira, mungathe kukhala ndi kusintha kosasunthika muzochita zolimbitsa thupi.