Rhomboid
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Rhomboid
Aikin motsa jiki na Rhomboid wani motsa jiki ne wanda aka yi niyya wanda da farko yana ƙarfafa tsokoki na rhomboid a cikin babban baya, inganta matsayi da kuma taimakawa wajen hana ciwon baya. Ya dace da kowa da kowa, daga masu sha'awar motsa jiki zuwa ma'aikatan ofis, waɗanda ke neman haɓaka ƙarfin baya da kwanciyar hankali. Mutane da yawa za su so yin wannan motsa jiki don ba kawai haɓaka aikin su na jiki a wasanni da ayyukan yau da kullum ba amma har ma don rage tashin hankali da damuwa sau da yawa ana gudanar da su a baya.
Yanayinta: tsammanin nuni a nuni Rhomboid
- A hankali ɗaga kafaɗun ku zuwa kunnuwanku a cikin motsin murɗawa, sannan ja ruwan kafadar ku baya da ƙasa.
- Rike wannan matsayi na ƴan daƙiƙa, mayar da hankali kan matsi a cikin rhomboids, waɗanda ke cikin baya na sama a tsakanin ruwan kafada.
- A hankali komawa zuwa matsayi na farawa, tabbatar da cewa kuna kula da iko a duk lokacin motsi.
- Maimaita wannan darasi don adadin maimaitawa da ake so.
Lajin Don yi Rhomboid
- Motsawa Masu Sarrafawa: Wani kuskuren gama gari shine yin gaggawar motsi. Don samun mafi kyawun motsa jiki, yi kowane motsi a hankali kuma tare da sarrafawa. Wannan zai tabbatar da cewa tsokoki suna aiki sosai kuma zasu taimaka wajen hana raunuka.
- Cikakkun Motsi: Don aiwatar da rhomboids yadda ya kamata, tabbatar kana amfani da cikakken kewayon motsi. Wannan yana nufin jan kafadar ku tare gwargwadon iyawa, sannan ku kyale su su bazu gwargwadon iyawarku. Rashin amfani da cikakken motsi na iya haifar da rashin daidaituwa na tsoka kuma ba zai ba ku cikakkiyar fa'idar motsa jiki ba.
- Numfashi Mai Kyau: Sau da yawa ana watsi da numfashi yayin motsa jiki, amma
Rhomboid Tambayoyin Masu Nuna
Shi beginners za su iya Rhomboid?
Haka ne, masu farawa za su iya yin motsa jiki na Rhomboid. Koyaya, yana da mahimmanci a fara da atisayen da suka dace da matakin dacewarsu don gujewa rauni. Anan akwai ƴan motsa jiki na abokantaka waɗanda ke kaiwa ga Rhomboids: 1. Scapular Squeezes: Tsaya tsaye ka matse ruwan kafadarka tare kamar kana ƙoƙarin riƙe fensir a tsakanin su. Riƙe na ɗan daƙiƙa kaɗan, sannan a saki. 2. Tura bango: Tsaya tsayin hannunka daga bango, sanya hannayenka kusa da shi, sannan ka tura jikinka baya da gaba. 3. Resistance Band Pull-Aparts: Rike bandejin juriya da hannaye biyu a gabanka, sannan ka cire shi, matse ruwan kafadarka tare. 4. Lanƙwasa Layuka: Tare da nauyi mai sauƙi a kowane hannu, lanƙwasa a kugu kuma bari hannayenku su rataye. Jawo ma'aunin nauyi sama zuwa kirjin ku, ku matse ruwan kafadar ku tare. Ka tuna don yin waɗannan darasi tare da tsari mai kyau da sarrafawa, kuma a hankali
Me ya sa ya wuce ga Rhomboid?
- Ƙananan Rhomboid wani bambance-bambance ne, yana tsaye a saman Rhomboid Major kuma yana taimakawa wajen juyawa sama na scapula.
- Rhombus na Michaelis wani nau'in halittar Rhomboid ne, wanda aka samo a cikin ƙananan baya na mata kuma yana taka muhimmiyar rawa wajen haihuwa.
- Rhomboid Capitis shine bambance-bambancen da ba a saba da shi ba, wanda aka samo a cikin yankin wuyansa kuma yana taimakawa cikin motsin kai.
- Rhomboid Ligament wani bambance-bambancen da ake samu a cikin wuyan hannu, yana ba da kwanciyar hankali da goyan baya ga haɗin gwiwa.
Me suna da abin da ya sanya ɗaukehawa ga Rhomboid?
- Aikin motsa jiki na Scapular Retraction yana da amfani yayin da yake kaiwa ga tsokoki na rhomboid kai tsaye, yana ƙarfafa su da kuma taimakawa wajen rigakafin ciwon kafada da wuyansa.
- Motsa jiki na Lat Pulldown ya cika Rhomboid yayin da yake aiki da tsokoki a kusa da rhomboids, ciki har da latissimus dorsi, wanda ke tallafawa gaba ɗaya ƙarfin jiki da daidaito.
Karin kalmar raɓuwa ga Rhomboid
- Rhomboid motsa jiki nauyi
- Ayyukan ƙarfafawa na baya
- Ayyukan motsa jiki na jiki don baya
- Rhomboid tsoka motsa jiki
- Horon Rhomboid Nauyin Jiki
- Motsa jiki don tsokoki na baya
- Ayyukan ƙarfafa Rhomboid
- Ayyukan motsa jiki na baya ba tare da kayan aiki ba
- Motsa jiki don tsokar Rhomboid
- Ayyukan motsa jiki na gida don tsokoki na baya