Tight pectoral misumbu inogona kuva mugumisiro wekusava nekugadzikana, kusimudza, kana mamwe mabasa ezuva nezuva. Kukuvadza kune imwe kana mbiri yako inogona kuita kuti iwe urasike mafudzi emafambiro ekufamba (ROM) uye basa rose rinopoteredza maoko ako kana chifuva. Kana iwe uchinzwa kushungurudzika mumatumbu ako-zvichida somugumisiro wekuregererwa kwemashure kana kukuvara kwepectoral-unogona kubatsirwa nechirwere chepanyama kuti ikubatsire kuvandudza pec kushandiswa kwako.
Chii Chinonzi Pectoral Muscles?
Zvisungo zvako zvepectoral, kana mushumba wemapfupa, uise pane yako sternum (breastbone) uye ipapo nzira kuenda mberi mberi kwepafudzi rimwe nerimwe. Mishonga inoshanda kubatsira kubvisa mapepa ako mukati uye kumativi ose mumuviri wako, chirevo chinozivikanwa sechinyorwa chinoputika. Kukuvadza kune pec yako kunogona kuita kuti iwe urege kurasikirwa nekwaniso yekudzikisa zvizere maoko ako, zvichiita kuti uomerwe nekusimudza nekuita mabasa. Kutarisa pecs yako chimwe chezvinhu zvekudzorera pecs yako kuti ikubatsire kudzoka zvakare.
Chimwe chikamu chepectoral rehab yako inogona kuva yekudzidza kutarisa maitiro ekuvandudza nzira iyo pec muscle yako inofamba uye inoshanda. Pectoral kutambanudza maitiro zvinhu zvakajeka izvo PT yako inogona kukupa iwe kuti uite kuti ubatsire kuvandudza kushanduka kwemaoko ako emisungo.
Heano mazano mashomanana aungashandisa kubatsira kubatsiridza kushanduka kwemafupa ako.
Nekubatsira kwesuo, unogona kutambanudza zvinyorwa zvako zvepectoral nyore nyore.
Heino nzira yokutambanudza pecs yako mumusuo:
- Mira pakati pomukova necheka rimwe pamberi pechimwe
- Benda mabote ako kusvika kune 90-degree angle uye isa nzvimbo dzako dzepamberi kune rumwe rutivi rwesuwo
- Shandura uremu hwako pamakumbo ako epamberi, unamatira mberi, kusvikira uchinzwa wakatambanudza mumapfupa ako
- Gara kwemaminitsi gumi nemashanu
- Zorora uye dzoka kunotanga nzvimbo
- Dzokorora pamusoro pe10 dzimwe nguva
Iwe unogonawo kutambanudza pectoral misumbu yako pachifuva uchishandisa tauro kana shangu sechikamu chetauro chako uchigadzirisa nguva dzose . Heino nzira yekuita tambo yepec yakatambanudza:
- Simira nekugara kwakanaka uye ubatisise tauro shure kwekudzokera kwako.
- Simudza tambo shure, uine magumo nemaoko maviri
- Shandisa tambo kuti unyatsokwevera mapepa ako kuwedzerwa
- Iwe unofanirwa kunzwa uchitarisana mberi kwebhokisi rako
- Tora nzvimbo iyi kwemaminitsi 15-30, uye wozorora
- Dzokorora kanomwe
Imwe nzira yakajeka yokutambanudza zvakasimba pectoral muscle ndeyokurara pasi pamusana wako neminwe yako yakabatanidzwa mushure memusoro wako. Dzorerai mabhesi maviri kumashure kuti muzarure mapepa enyu uye tambanudzai pecs yenyu. Bata nzvimbo yakatambanudzwa kwemaminitsi 15 kusvika ku30, uye dzoka katatu.
Yeuka kuongororwa nachiremba wako usati watanga ichi-kana chimwe chimwe-chirongwa chekuvhima kuti utambanudze chifuva chako. Zvishoma zvidzidzo nemutano wako wepanyama zvakare pfungwa yakanaka yekuziva kuti ndeipi pectoral yakatambanudza ndiyo yakanakisisa yemamiriro ako.
Kuchengeta mishonga yako yepec inoshandiswa kunogona kuita kuti zvive nyore kuti iwe uwane uye urambe wakagadzikana. Sezvo pectoral muscle inobatsira kutamisa fudzi rako, kushanduka kwemapfupa emapfupa kunogona kuvimbisa kuti iwe unoramba uine hupenyu huzere mumazamu ako epafudzi uye usingakwanisi.
Shoko Rinobva
Kana iwe wakatambura kukuvadzwa kune imwe kana maviri epectoral mushumba mubhokisi rako, kana kana mutapi wako wepanyama achikurudzira kuvandudza chifuva chemuviri wako kushanduka, iwe unogona kubatsirwa nekuisa pectoral kutaridzika kupinda purogiramu yako yekuita kumba. Izvi zvinogona kukubatsira iwe kuchengetedza kufamba kwakakodzera uye kugadzirisa uye kuramba uchifamba nenzira isina marwadzo.
> Kwakabva:
> Roddey, TS, Olson, SL, & Grant, SE (2002). Mhedziso yepectoralis muscle inotambanudza pane nzvimbo yekuzorora ye scapula muvanhu vane zviyero zvakasiyana zve > mberi > musoro / wakakomberedza mushure mafudzi. Zvinyorwa zveBhuku & Bhuku reMangirative Therapy , 10 (3), 124-128.