Kneeling Lat Stretch
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Kneeling Lat Stretch
Kneeling Lat Stretch shine motsa jiki mai fa'ida wanda ke kai hari ga tsokoki na latissimus dorsi, inganta sassauci da ƙarfi a cikin jiki na sama, musamman baya da kafadu. Yana da kyakkyawan motsa jiki ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke yin ayyukan da ke buƙatar ƙarfi na sama ko waɗanda ke neman inganta yanayin su. Wannan motsa jiki yana da kyawawa kamar yadda zai iya taimakawa wajen rage ciwon baya, haɓaka aiki a cikin wasanni da ayyukan yau da kullum, da kuma taimakawa wajen daidaitawa da daidaitawa na yau da kullum.
Yanayinta: tsammanin nuni a nuni Kneeling Lat Stretch
- Mika hannunka a gabanka kuma ka sanya tafin hannunka a kan ƙasa, nisan kafaɗa.
- Sannu a hankali runtse jikin jikin ku zuwa ƙasa, tare da shimfiɗa hannuwanku da tafin hannunku a kan ƙasa, har sai kun ji shimfiɗa a cikin tsokoki na lat ɗinku tare da gefen baya na sama.
- Riƙe shimfiɗar na tsawon daƙiƙa 20 zuwa 30, tabbatar da yin numfashi sosai kuma a ko'ina cikin ko'ina.
- A hankali ɗaga jigon jikinka zuwa wurin farawa, riƙe hannunka, kuma maimaita motsa jiki kamar yadda ake so.
Lajin Don yi Kneeling Lat Stretch
- Numfashi Mai Kyau: Tabbatar yin numfashi sosai kuma a ko'ina cikin motsa jiki. Yi numfashi yayin da kuke kaiwa gaba da fitar da numfashi yayin da kuke komawa kan dugadugan ku. Rike numfashin ku, wanda shine kuskuren gama gari, zai iya ƙara hawan jini kuma ya hana tsokoki iskar oxygen da suke buƙatar aiki yadda ya kamata.
- Tsaya Sannuniyar Taki da Tsayuwa: Ka guji yin gaggawar mikewa. Ba game da yawan maimaitawa za ku iya yi ba, amma game da ingancin kowane shimfiɗa. Motsawa da sauri ko bouncing na iya haifar da ciwon tsoka.
- Ka Tsare Hannunka: Kuskure ɗaya na gama gari shine barin hannunka sun lanƙwasa ko shakatawa yayin shimfiɗawa. Don iyakar tasiri
Kneeling Lat Stretch Tambayoyin Masu Nuna
Shi beginners za su iya Kneeling Lat Stretch?
Ee, masu farawa zasu iya yin motsa jiki na Kneeling Lat Stretch. Motsa jiki ne mai sauƙin sauƙi wanda galibi ana ba da shawarar ga waɗanda suka saba yin motsa jiki ko kuma suna neman shimfiɗa mai laushi don haɓaka sassauci da ƙarfi. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a yi amfani da tsari da dabara mai kyau don guje wa rauni. Yana da kyau koyaushe a fara da ƙarfin haske kuma a hankali ƙara haɓaka yayin da ƙarfin ku da sassaucin ku ya inganta. Idan kun ji wani rashin jin daɗi ko ciwo, dakatar da motsa jiki nan da nan kuma ku tuntuɓi ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki.
Me ya sa ya wuce ga Kneeling Lat Stretch?
- Kneeling Lat Stretch tare da Resistance Band: A cikin wannan bambancin, kuna amfani da band ɗin juriya don ƙara ƙarfin shimfiɗa.
- Kneeling Lat Stretch tare da Ƙwallon Ƙarfafawa: Wannan sigar tana amfani da ƙwallon kwanciyar hankali don tallafawa jikin ku da ba da izinin shimfiɗa mai zurfi.
- Kneeling Lat Stretch akan benci: Ana yin wannan bambancin ta hanyar ɗora hannu ɗaya akan benci da jingina cikin shimfiɗar, yana ba da damar shimfiɗa mai zurfi.
- Kneeling Lat Stretch tare da Tsawa Hannu: A cikin wannan bambancin, kuna mika hannun mikewa sama da kan ku don ƙara mikewa.
Me suna da abin da ya sanya ɗaukehawa ga Kneeling Lat Stretch?
- Dumbbell Row wani motsa jiki ne wanda ya haɗu da kyau tare da Kneeling Lat Stretch saboda yana aiki da ƙungiyoyin tsoka iri ɗaya, yana mai da hankali kan ƙarfi da haɓakar tsoka, yayin da shimfidawa ke taimakawa tare da sassauci da farfadowa.
- Deadlift shine motsa jiki mai fa'ida don haɗawa tare da Kneeling Lat Stretch yayin da yake aiki da dukkan sarkar baya, gami da lats, kuma shimfidawa na iya taimakawa wajen haɓaka sassauci da motsin da ake buƙata don daidaitaccen sigar mutuwa.
Karin kalmar raɓuwa ga Kneeling Lat Stretch
- Lat Stretch Exercise
- Motsa Jiki Baya
- Kneeling Baya Miqewa
- Nauyin Jiki Lat Stretch
- Motsa jiki na durƙusa don Baya
- Motsa Jiki na Ƙarfafa Baya
- Aikin Gida don Baya
- Kneeling Stretch don Lats
- Motsa jiki don Lats
- Miqewa Baya