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Back Pec Stretch

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoLatissimus Dorsi, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Teres Major
Amashwa eqhapho
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Ukuxhumana kwe Back Pec Stretch

The Back Pec Stretch ndi ntchito yopindulitsa yomwe imayang'ana kwambiri pachifuwa ndi minofu ya mapewa, kupititsa patsogolo kusinthasintha ndi kuthetsa kupsinjika kwa minofu. Ndi yabwino kwa anthu omwe amachita masewera olimbitsa thupi nthawi zonse kapena omwe amakhala nthawi yayitali pa desiki, chifukwa amathandizira kukonza kaimidwe komanso kuchepetsa kuuma kwa thupi. Kuphatikizira kutambasula uku muzochita zanu kungathandize kugwirizanitsa bwino thupi, kupititsa patsogolo kayendetsedwe kake, ndikuthandizira thanzi labwino la minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Back Pec Stretch

  • Pang'onopang'ono kwezani manja anu m'mwamba kumbuyo kwanu mpaka mutamva kutambasula pachifuwa ndi mapewa anu.
  • Sungani msana wanu molunjika ndi mapewa anu pansi, kupewa zovuta zilizonse zosafunikira pakhosi lanu.
  • Gwirani izi kwa masekondi 15-30, mutenge mpweya wozama kuti muthandizire kutambasula.
  • Pang'onopang'ono tsitsani manja anu mmbuyo kumalo oyambira ndikubwereza kutambasula ngati kuli kofunikira.

Izinto zokwenza Back Pec Stretch

  • Kutambasula Pang'onopang'ono: Pewani kugwedezeka kapena kukakamiza kutambasula. M'malo mwake, mofatsa kwezani manja anu m'mwamba ndikugwira kutambasula. Kutambasula kuyenera kumveka pachifuwa chanu ndi mapewa akutsogolo, osati kumbuyo kwanu.
  • Kupumira: Osagwira mpweya pamene ukutambasula. Ndikofunikira kupuma moyenera chifukwa kugwira mpweya wanu kungayambitse kupanikizika m'thupi lanu, zomwe sizingagwirizane ndi kutambasula. Zolakwa Zomwe Muyenera Kupewa:
  • Overstretching: Cholakwika chimodzi chofala ndikukankhira kutambasula kwambiri, zomwe zingayambitse kuvulala. Tambasulani mpaka pamene mukumva kukokera pang'ono, koma osati mpaka kupweteka.
  • Maonekedwe Olakwika: Cholakwika china chofala ndikuzungulira kumbuyo kapena kutsamira kutsogolo. Onetsetsani kuti anu

Back Pec Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Back Pec Stretch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Back Pec Stretch. Zochita izi ndizosavuta ndipo sizifuna zida zilizonse, zomwe zimapangitsa kuti zikhale zoyenera pamagulu onse olimbitsa thupi. Komabe, monga momwe zimakhalira masewera olimbitsa thupi, ndikofunikira kuti oyamba kumene agwiritse ntchito mawonekedwe oyenera kuti asavulale komanso kuti apindule kwambiri ndi masewerawo. Zingakhale zothandiza kukhala ndi mphunzitsi kapena wozoloŵera kuchita masewera olimbitsa thupi poyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Back Pec Stretch?

  • Kutambasula kwa Arm Pamwamba: Kwezani mkono umodzi pamwamba pa mutu wanu, pindani pa chigongono, ndipo gwiritsani ntchito dzanja lanu lina kuti mukokere chigongono pang'onopang'ono, kutambasula kumbuyo kwa phewa lanu ndi minofu ya pectoral.
  • Kutambasulira Khoma Pakona: Imani moyang'anizana pakona ndi manja anu atakwezedwa, manja ali molunjika ku makoma, zigongono kutalika kwa mapewa. Yendani kutsogolo ndi phazi limodzi ndikutsamira pakona kuti mutambasule minofu ya pachifuwa.
  • Kutambasula Kwamapewa: Bweretsani mkono umodzi kudutsa thupi lanu ndikugwiritsa ntchito mkono wanu wina kuukanikiza pafupi ndi chifuwa chanu, kutambasula kumbuyo kwa phewa lanu ndi kumtunda kumbuyo.
  • Kutambasula Chifuwa Chogona: Gona chagada ndi mawondo akuwerama ndipo mapazi ali pansi. Kwezani manja anu kumbali ndikulola chifuwa ndi mapewa anu kutsegula ndi kutambasula.

Izinto zokufunda ezishisa ezivumelekile Back Pec Stretch?

  • Doorway Stretch ndi ntchito ina yowonjezera chifukwa imayang'ananso minofu ya pachifuwa ndi mapewa, kupititsa patsogolo kayendetsedwe ka kayendetsedwe kake ndi kusinthasintha komwe Back Pec Stretch ikufuna kukonza.
  • Mapush-ups amathanso kuthandizira Back Pec Stretch chifukwa sikuti amangolimbitsa minofu ya pectoral komanso amagwirizanitsa minofu yam'mbuyo, kulimbikitsa kulimbitsa thupi kwapamwamba.

Amaxabiso angamahlekwane kanye Back Pec Stretch

  • Bodyweight Back Exercise
  • Kutambasula kwa Pectoral
  • Kutambasula Kumbuyo kwa Minofu
  • Bodyweight Pec Workout
  • Zolimbitsa Thupi Zakubwerera Kumbuyo
  • Kutambasula kwa Thupi Lapamwamba
  • Back Pec Stretch Technique
  • Bodyweight Back and Pec Exercise
  • Back Muscle Toning Exercise
  • Bodyweight Back Strengthening Workout