Ubwino wama Shrugs Amapewa ndi Momwe Mungachitire

Zamkati

• Kodi kugwedeza kwamapewa kumagwira ntchito iti?
• Kupukuta pamapewa kupweteka kwa khosi
• Momwe mungapangire nsapato zamapewa
• Kupukuta pamapewa ndi zolemera
• Malangizo a chitetezo
• Tengera kwina

Ngati muli ndi ntchito ya pa desiki, mwina mumakhala gawo lalikulu la tsiku lanu ndi khosi lanu patsogolo, mapewa anu atagwa, ndipo maso anu akuyang'ana pazenera patsogolo panu. Popita nthawi, mawonekedwe awa atha kukuwonongerani khosi ndi mapewa.

Mwamwayi, pali masewera olimbitsa thupi omwe mungachite kuti muchepetse kusakhazikika kwaminyewa m'khosi, m'mapewa, komanso kumtunda kwakumbuyo.

Kupukutira pamapewa ndimakonda kuchita masewera olimbitsa thupi kuti mulimbikitse minofu yanu yam'manja komanso mikono yakumtunda.

Zinyalala zamapazi zimatha kuchitika kulikonse ndipo zimangotenga mphindi zochepa. Ngakhale zili bwino, ziguduli zamapewa ndizabwino pamithupi yambiri yolimbitsa thupi ndipo zimatha kusinthidwa kuti zikhale zolimba mosiyanasiyana.

Nkhaniyi ikufotokoza zabwino ndi njira zoyenera pa masewera olimbitsa thupi osavuta, koma amphamvu.

Kodi kugwedeza kwamapewa kumagwira ntchito iti?

Minofu ikuluikulu yomwe ma shrugs amalunjika ndi minofu ya trapezius. Minofu imeneyi ili mbali zonse za khosi lanu. Amawongolera mayendedwe amapewa anu komanso kumbuyo kwanu ndi khosi.

Minofu imeneyi ikalimbikitsidwa kudzera mu masewera olimbitsa thupi, mudzakhala ndi nthawi yosavuta yokhazikika. A trapezius wamphamvu amakoka mapewa anu mmbuyo ndikuthandizira kukhazikika kwa khosi lanu ndi kumtunda kwakumbuyo.

Kusuntha kwa tsiku ndi tsiku monga kukweza, kufikira, kupindika, ngakhale kukhala pansi kumakhala kosavuta komanso kotetezeka ngati minofu yanu ya trapezius yamveka bwino komanso yamphamvu. Kugwiritsa ntchito minofu imeneyi kungathandizenso kuchita masewera olimbitsa thupi, monga kukweza ma barbells.

Kupukuta pamapewa kupweteka kwa khosi

Ofufuza omwe adachita zolimbitsa thupi kupweteka kwa m'khosi, adapeza kuti zolimbitsa thupi zolimbitsa khosi ndi mapewa zimatha kuchepetsa kupweteka kwa m'khosi.

Kafukufuku wa 2011 wokhudza anthu a 537 ku Denmark adapeza kuti omwe ali ndi zowawa zokhudzana ndi khosi amapeza mpumulo waukulu pochita zolimbitsa thupi zapakhosi, kuphatikiza zikwapu zamapewa ndi ma dumbbells.

Ngati mukumva kupweteka kwa m'khosi, lingalirani polankhula ndi wochita masewera olimbitsa thupi zamapewa. Funsani ngati ali otetezeka kuti muchite, kapena ngati pali machitidwe ena omwe amalimbikitsa kupweteka kwanu.

Momwe mungapangire nsapato zamapewa

Tsatirani izi kuti muchite izi motetezeka komanso mawonekedwe abwino.

1. Yambani ndi mapazi anu atagona pansi, poyimirira. Mapazi anu ayenera kukhala otambalala m'lifupi.
2. Ndi mikono yanu m'mbali mwanu, tembenuzani manja anu kuti ayang'ane wina ndi mnzake. Ngati mukuchita masewera olimbitsa thupi ndi zolemera, weramitsani ndikugwira tsopano.
3. Bwerani mawondo anu pang'ono kuti athe kufanana (osati kale) zala zanu. Sungani chibwano chanu, moyang'ana kutsogolo, ndi khosi lanu molunjika.
4. Mukamapanga mpweya, bweretsani mapewa anu m'makutu mwanu momwe mungathere. Chitani mayendedwe pang'onopang'ono kuti mumve kukanika kwa minofu yanu.
5. Gwetsani mapewa anu pansi ndikupuma musanabwereze gululi.

Konzekerani maseti atatu obwereza khumi kuti muyambe. Mutha kuwonjezera kuchuluka kwa reps mukamalimbitsa phewa lanu.

Popita nthawi, yesani kuyeserera katatu mobwereza bwereza 20, kanayi pa sabata.

Ngati mukuchita izi kuti muchepetse kupweteka kwa phewa kapena khosi, yesetsani kuchita zolimbitsa thupi popanda zolemera poyamba. Yambani pang'onopang'ono pochita ma reps ochepa ndikukhazikitsa kuti muwonetsetse kuti simukukulitsa kuvulala kapena kutsina kwa mitsempha.

Kupukuta pamapewa ndi zolemera

Kupukuta pamapewa kumatha kuchitika kapena popanda zolemera. Kupukutira paphewa ndi zolemera (zotchedwanso dumbbell shrugs) kumathandizira kulimbitsa kolimbitsa thupi.

Ngati mwatsopano pamapewa opukutira (kapena kuphunzira zolimbitsa thupi), yambani ndi kulemera kotsika poyamba. Zolemera zamanja za mapaundi 5 kapena 8 ndizolemerabe kulimbitsa trapezius ndi minofu yanu yakumbuyo.

Mukayamba chizolowezi chochita masewerawa kangapo pa sabata, mutha kuwonjezera kulemera kwake kukhala mapaundi 15, 20, 25 kapena kupitilira apo.

Ngati mukufuna kusintha zinthu, mutha kuyesetsanso izi pogwiritsa ntchito ma barbell kapena magulu otsutsa.

Malangizo a chitetezo

Kupukuta pamapewa kumawoneka kosavuta - ndipo ndichifukwa chake. Palibe magawo ambiri kapena malangizo oti mutsatire. Koma pali njira yachitetezo yomwe muyenera kudziwa mukamayesa kuchita izi.

Osayendetsa mapewa anu mukamanyamula mapewa. Izi zikugwiranso ntchito pama dumbbell shrugs opangidwa ndi zolemera kapena magulu olimbana. Onetsetsani kuti mwakweza mosamala mapewa anu musanawaponye kumbuyo komweko.

Tengera kwina

Ngati mukuyang'ana kuti mulimbikitse mphamvu ya phewa lanu, khosi, kapena minofu yakumbuyo, kapena mukufuna kukonza mawonekedwe anu, lingalirani kuwonjezera zopukutira paphewa pantchito yanu yolimbitsa thupi.

Kulimbitsa minofu yanu ya trapezius kumatha kukuthandizani kukhazikika m'khosi ndi kumtunda kwakumbuyo ndikuchepetsa kupsinjika kwa khosi lanu ndi minofu yamapewa.

Kupukuta pamapewa kungakhalenso njira yabwino ngati mukumva kupweteka kwa m'khosi. Lankhulani ndi dokotala kapena wodwalayo za izi.