Pronation ndi supination - pronation ndi ... ndipo supination ya mkono, manja, mapazi

M'nkhani ino tikambirana mmene mfundo izi monga pronation ndi supination. Taonani mfundo za zochita zawo ndi udindo masewerawo.

Familiarization ndi chiphunzitso cha

Kumbali ya thunthu pronation ndi supination - ndi rotational kayendedwe ka nthambi, ankalamulira magulu minofu zolinga wapadera. ntchito A akuyendayenda anthu magulu thupi minofu ngati sayansi biomechanics, amene anaonekera ndi posachedwapa - mu 70s Mu zaka zapitazo.

Pofunika mankhwala akhala akuphunzira zingapo zofunika zimene zimachitika m'thupi la munthu mothamanga. deta amenewa anachokera ku maphunziro, ndi thandizo kwambiri ndi othamanga ndi odwala ndi mkhutu galimoto ntchito.

The kasinthasintha wa miyendo chapamwamba

Kuti bwino zimene uli pangozi, mungathe kufufuza zonse pa ntchito zina. Tiyenera kuchepetsa dzanja lake ndi maondo pa chigongono olowa kusoka ndi burashi kotero kuti chala kanjedza anayang'ana mmwamba, ndipo onse zala - patsogolo. Tsopano kubala rotational kayendedwe ka burashi kuti kayendedwe ka chala choyamba anachita inwards ndi downwards. The burashi lonse pang'onopang'ono kusintha malo ake kuchokera ofukula kuti yopingasa, ndi mbali mkati (dzanja) ndi pansi. Kuti mpheto deta ndi burashi, tsono, forearm amatchedwa "pronation".

Tsopano m'pofunika kusintha malo a burashi, imene dzanja ndi pansi ndi atembenuza mu zosiyana, moti pamapeto kunapezeka kuti pamwamba pa pachikhatho cha. Izi kayendedwe rotational dzanja ndi forearm amatchedwa "supination".

Kuchokera pamenepa tinganene kuti pronation ndi supination - ndi zosiyana malangizo a ulendo, amene ali ndi udindo magulu minofu zolinga wapadera - insoles ndi pronator.

M'munsi nthambi za pronation ndi supination

Pronation ndi supination anthu m'munsi nthambi ndi yofunika zikuluzikulu za mfundo imeneyi, mwachitsanzo, ndipo ngati nthambi chapamwamba kwambiri kapena zochepa bwino, ndi funso m'munsi. Pronation phazi - ndichiyani? Popeza kuti chitsanzo cha dzanja ndi yomveka, ndiye ndi phazi pali mavuto ena mwa mawu a ulaliki. Koma kwenikweni, zonse ndi yosavuta.

Pronation phazi - izi ndi monga kayendedwe rotational phazi mkati, kapena kukhala enieni kwambiri - katundu wake kuti wriggle kunja. Pankhaniyi, nthambi m'munsi ndi kasinthasintha awo, pronation, supination kuchita ntchito zazikulu, ndiwo kugawira kulemera wogawana ndipo anapereka kuchepetsa katundu.

Chitsanzo zosavuta pronation wa miyendo m'munsi - ndi kuchimwa kwa phazi poyenda kapena akuthamanga. Pronation ndi supination phazi n'kofunika chifukwa popanda munthu wotaya amatha. Izi limagwirira imene imapangitsa amasiya yam'manja.

Mwachidule, tikhoza kunena za pronation phazi, izo zangokhala zofunika ndondomeko biomechanics munthu.

Udindo wa masewera mu kasinthasintha

Tsopano tiyeni tikambirane udindo mfundo izi masewerawo. Pronation ndi supination - gulu anachita mwa dongosolo ang'ono-waukulu minofu, samadziwa kuti ambiri mwa akatswiri. Kodi chofunika ndi awa minofu kakang'ono m'kati pomanga thupi ndi kukwaniritsa ntchito othamanga? Kodi ndikufunika chidwi pa maphunziro? Yankho: Inde!

Popeza pronator ndi Chipilala zogwiriziza ndi minofu zofunika kwambiri ngakhale kudziwa za moyo wawo kwa aliyense kuchokera novice kwa wothamanga odziwa. Monga mmene kumapeto, ku zosiyanasiyana magulu amatanganidwa rotational minofu. Choncho, lonse zovuta minofu udindo supination ndi pronation, ukutchulidwa kwambiri pa moyo ndi kumayimba gawo m'malo chachikulu kukwaniritsa ntchito othamanga.

minofu Rotational ndi chitsanzo chabwino minofu ankatsutsa. Iwo ali paubwenzi, koma ntchito kugwira ntchito zosiyana. Amadziwika kuti insoles wamphamvu-pronator minofu.

Zogwirizana chitukuko cha minofu ya mkono ndi kovuta kukwaniritsa popanda supinator ndi pronator maburashi kuti bwino anakamba. Mbali imeneyi ya thupi kumafuna khama ndi zovuta ntchito m'deralo. bodybuilders wotchuka nthawizonse ndimayesera monga mu pulogalamu yake ya akamachita maphunziro zimawachitikira minofu rotational, popeza bwino kulimbikitsa ndi mutuwo.

Kutsindika pa citukuko ca supinator ndi pronator kuchita othamanga ku masewera monga kukwera miyala, dzanja ogwetsana msewu kulimbitsa thupi, ndi ena ambiri, kumene dzanja kasinthasintha ntchito.

Thupi chitukuko cha zogwiriziza Chipilala

Kodi tingakhale pronator ndi insoles? Kuti tichite zimenezi, pali zambiri zokambirana. Mwachitsanzo, timatenga Margolis Wheel kunyamula dumbbells ndi supination. Choncho, kodi kuchita?

Kuyamba, ife kulongosola mfundo zingapo. Kukweza dumbbells ndi supination, lomwe limatchedwanso kuwuka kwa kukongola ndi supination - ichi ndi thupi jekeseni kukongola. Kuti zikuphatikizapo ntchito Chipilala zogwiriziza (minofu, onsewo burashi outwards) pamene akukweza dumbbells. Pamene pali kuchepetsa amphamvu kukongola supine ndi minofu synergist, amene kumawonjezera mphamvu ya ntchito yonseyi, poyerekeza ndi ena.

N'chifukwa chiyani tiyenera kugwiritsa ntchito dumbbells yekha? Chifukwa okha ndi ntchito zawo tikhoza kukuza burashi ngati kuli kotheka. Pronation ndi supination wa mkono kuchita masewera olimbitsa, ndi ntchito yake ndi Mkhalidwe izo kupereka kutsogolera bwino kuti pakhale zofunika mphamvu ntchito.

Kodi ntchito yonseyi?

1. Muyenera kukhala pa benchi, natenga aliyense dumbbell dzanja, kutenga poyambira malo. Pankhaniyi, muyenera kulipira kanjedza inwards.
2. Kupuma kwambiri ndi kuyamba kulera imodzi dumbbells, ndipo pamene mkono chapamwamba likufanana ndi pansi, muyenera kuyamba supination - kuzimitsa burashi lapansi.
3. Ngakhale dumbbell amafika poti chapamwamba, m'pofunika kuti yochepa Imani, ndi kubwerera ku malo ake apachiyambi, kutembenuzira burashi kumbuyo.
4. Bwerezani chimodzimodzi ndi dumbbell dzanja linalo.

Zotsatira zabwino yesetsani elbows wanu ima pa njira. Mu chochitika cha elbows ndi anathaŵa nyumba ya kutsegula kwa kukongola. M'pofunika kupanga U-nayenso burashi kokha pamene chigongono ndi pa mlingo woyenerera. Apo ayi, kungachititse kuti vutoli pa olowa phewa. Komanso, musati ntchito poonera.

Pronation ndi supination dzanja - izi ndi mfundo zofunika kwambiri kuti amalola mkulu khalidwe ndi ntchito yabwino zolimbitsa thupi zimenezi pofuna kukwaniritsa zotsatira ankafuna.

phewa kasinthasintha

Kuwonjezera pa kasinthasintha minofu mkono ndi kukongola, yofunika kwambiri pa moyo ndi masewera nalonso pronation ndi supination phewa. N'chifukwa chiyani muyenera kumvetsera kwambiri mapewa ndi pronator wake? Chifukwa magulu a minofu ngati pectoralis zazikulu latissimus, tsono mwa minofu yaikulu ya thupi, ndi phewa pronator Izi n'zimene akatumba awa akuyesera onse "mpope."

Ndi kuwonjezeka mu mphamvu ndi minofu buku kufupikitsidwa, ndipo pali musanaganizire phewa pronation. Zonsezi nthawi zina zimabweretsa chakuti dzanja amawapopa othamanga m'mbali, amene amawapatsa moseketsa kwambiri tione. Popewa izi, muyenera lowonjezereka kuti maphunziro ndi phewa instep. Awa ndi minofu monga infraspinatus, teres zazing'ono ndi gawo kumbuyo kwa ankadziwana ndi.

Pomaliza

Polongosola mwachidule, tikhoza kutsindika kuti pronation ndi supination - gulu rotational, amene ali m'manja mwa magulu yeniyeni minofu, mayina a Chipilala zogwiriziza ndi pronator. Izi minofu muzikangana, zokhudzana koma ntchito zosiyana. minofu Rotational kumathandiza m'malo chachikulu mu moyo wa tsiku ndi tsiku ndipo ndi wofunika mpikisanowo, choncho m'pofunika kuwaphunzitsa.