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Fixed Bar Back Stretch

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers
Amashwa eqhapho
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Ukuxhumana kwe Fixed Bar Back Stretch

The Fixed Bar Back Stretch ndi masewera olimbitsa thupi omwe amayang'ana minofu yakumbuyo kwanu, kumathandizira kusinthasintha ndikuchepetsa kupsinjika. Ndioyenera kwa othamanga, ogwira ntchito muofesi, kapena aliyense amene akukumana ndi vuto lakumbuyo kapena kuyang'ana kuti asinthe kaimidwe kawo. Kuchita masewera olimbitsa thupi ndi chisankho chabwino kwa iwo omwe akufuna njira yosavuta koma yamphamvu yosungira thanzi la msana, kusintha ntchito ya thupi lonse, ndi kuchepetsa chiopsezo cha kuvulala kwa msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Fixed Bar Back Stretch

  • Fikirani ndikugwira bala ndi manja onse awiri, ndikusunga manja anu mokulirapo kuposa mapewa anu.
  • Pang'onopang'ono kutsamira mmbuyo, kulola manja anu kuwongoka ndi chifuwa chanu kutseguka, pamene mukusunga mapazi anu molimba pansi.
  • Gwirani kutambasula uku kwa masekondi 15 mpaka 30, mukumva kutambasula m'mapewa anu ndi kumbuyo.
  • Pang'onopang'ono bwererani kumalo oyambira ndikubwereza kutambasula ngati mukufunikira.

Izinto zokwenza Fixed Bar Back Stretch

  • Kugwira Moyenera: Mphamvu yogwira ndiyofunikira pakuchita izi. Onetsetsani kuti manja anu akugwira mwamphamvu bar ndipo zala zanu zakulungidwa mozungulira. Pewani kugwira momasuka chifukwa kungayambitse kuterera ndi kuvulala.
  • Kutambasula Pang'onopang'ono: Pewani kulakwitsa kukakamiza thupi lanu kuti likhale lotambasula kwambiri nthawi yomweyo. Yambani ndi kutambasula pang'onopang'ono ndikukulitsa pang'onopang'ono pamene thupi lanu lizolowera kuyenda. Izi zidzathandiza kupewa zovuta za minofu.
  • Pitirizani Kulamulira: Pamene mukutambasula, ndikofunikira kuti mukhale ndi mphamvu pamayendedwe anu. Cholakwika chofala ndikulola thupi lanu kugwedezeka kapena kugwedezeka, zomwe zingayambitse kuvulala. M'malo mwake, sungani mayendedwe anu pang'onopang'ono, okhazikika, komanso

Fixed Bar Back Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Fixed Bar Back Stretch?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Fixed Bar Back Stretch. Komabe, ndikofunika kuzindikira kuti ayenera kuyamba pang'onopang'ono komanso mosamala. Ndikofunikira kuwonetsetsa mawonekedwe oyenera kuti musavulale. Zingakhalenso zothandiza kwa oyamba kumene kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuwatsogolera podutsa ndondomekoyi mpaka atakhala omasuka kuchita okha.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Fixed Bar Back Stretch?

  • Kutambasula kwa Cat-Cow: Kusuntha kwa yoga kumaphatikizapo kukwera pamiyendo yonse inayi ndikumangirira mosinthana ndi kuzungulira msana wanu, zomwe zingathandize kutambasula ndi kulimbikitsa msana.
  • Maonekedwe a Mwana : Iyi ndi yoga ina yomwe mumakhala pazidendene zanu ndikufikira manja anu pansi, ndikuwongolera bwino msana wanu.
  • Kutambasula kwa Cobra: Kutambasulaku kumachitika mwa kugona chafufumimba pansi ndiyeno kukweza chifuwa chanu pansi powongola manja anu, zomwe zingathandize kutambasula minofu ya msana wanu.
  • Kupindika Patsogolo: Izi zimaphatikizapo kuima mowongoka, kupindika m’chiuno, ndi kufika pansi, zomwe zingathandize kutambasula minofu ya msana wanu ndi hamstrings.

Izinto zokufunda ezishisa ezivumelekile Fixed Bar Back Stretch?

  • Dead Hang: Mofanana ndi Fixed Bar Back Stretch, Dead Hangs imathandizira kuchepetsa msana ndi kutambasula minofu kumbuyo kwanu ndi mapewa, kupititsa patsogolo thanzi la msana ndi kaimidwe.
  • Kupachika Miyendo Kumakweza: Ngakhale makamaka ntchito yaikulu, Kupachika Leg Kukweza kumathandizanso ndi kutambasula minofu kumbuyo kwanu, kupititsa patsogolo phindu lomwe mumalandira kuchokera ku Fixed Bar Back Stretch mwa kulimbikitsa mphamvu ndi kusinthasintha m'madera awa.

Amaxabiso angamahlekwane kanye Fixed Bar Back Stretch

  • Bodyweight kumbuyo kutambasula
  • Zochita zolimbitsa thupi za bar
  • Back zolimbitsa thupi kunyumba
  • Kulimbitsa thupi kumbuyo
  • Njira yokhazikika ya bar back stretch
  • Zochita zotambasula kumbuyo
  • Zolimbitsa thupi zolimbitsa thupi kumbuyo
  • Kubwerera kunyumba chizolowezi chotambasula
  • Kukhazikika kwa bar kumbuyo kulimbitsa
  • Zolimbitsa thupi zolimbitsa thupi zolimbitsa thupi