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Kugona Mbali Kukweza Mutu

Umakhi woMsebenzi

Inhloko yeziNdawoMbuma
IdivayisiWurumuhaye
Imimiselo eqhaphoSternocleidomastoid
Amashwa eqhaphoLevator Scapulae, Trapezius Upper Fibers
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Ukuxhumana kwe Kugona Mbali Kukweza Mutu

Kuchita masewera olimbitsa thupi a Liing Side Lifting Head ndikosavuta koma kothandiza kwambiri komwe kumakhudza kwambiri khosi, phewa, ndi minofu yakumbuyo yam'mbuyo, kumalimbikitsa mphamvu ndi kusinthasintha. Ndi masewera olimbitsa thupi abwino kwa anthu omwe samva bwino pakhosi kapena pamapewa, kapena kwa iwo omwe amakhala nthawi yayitali atakhala chete, monga ogwira ntchito muofesi. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathandize kuchepetsa kupsinjika, kusintha kaimidwe, ndi kupititsa patsogolo kayendedwe ka thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugona Mbali Kukweza Mutu

  • Ikani mkono wanu pansi pamaso panu kuti muyese bwino kapena pansi pa mutu wanu kuti mutonthozedwe, ndipo mupumule dzanja lanu lapamwamba pambali pa thupi lanu.
  • Pang'onopang'ono kwezani mutu wanu ndi thupi lanu lakumtunda kuchoka pansi, pogwiritsa ntchito minofu ya m'khosi ndi m'mbali mwanu. Onetsetsani kuti mutu wanu ugwirizane ndi msana wanu ndipo musamangirire khosi lanu.
  • Gwirani malowa kwa masekondi angapo kuti mugwirizane ndi minofu.
  • Pang'ono ndi pang'ono tsitsani mutu wanu ndi thupi lanu lakumtunda kubwerera kumalo oyambira, kuonetsetsa kuti mukuyendetsa kayendetsedwe kake.

Izinto zokwenza Kugona Mbali Kukweza Mutu

  • Neck Alignment: Cholakwika chimodzi chofala ndikukweza mutu kwambiri kapena kupotoza khosi, zomwe zingayambitse mavuto kapena kuvulala. Kuyang'ana kwanu kukhale kolunjika kutsogolo, osati m'mwamba kapena pansi, ndipo mutu wanu uyenera kukweza mainchesi ochepa kuchokera pansi.
  • Mayendedwe Oyendetsedwa: Onetsetsani kuti mwakweza ndi kutsitsa mutu wanu pang'onopang'ono, mwadongosolo. Pewani kugwedezeka kapena kuyenda mofulumira, zomwe zingayambitse kuvulala.
  • Gwirani Ntchito Yanu: Pamene cholinga cha ntchitoyi chili pakhosi, kumbukirani kugwirizanitsa minofu yanu yayikulu kuti mukhale bata. Izi zidzakuthandizaninso kuteteza msana wanu.
  • Kupuma Nthawi Zonse: Musapitirire kuchita masewera olimbitsa thupi. Pumulani pafupipafupi kuti mupumule minofu ya khosi lanu. Kugwira ntchito mopitirira muyeso kungayambitse kupsinjika kwa minofu

Kugona Mbali Kukweza Mutu Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugona Mbali Kukweza Mutu?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Liing Side Lifting Head. Zochita izi ndizosavuta ndipo sizifuna zida zapadera. Ndi njira yabwino yolimbikitsira minofu ya khosi ndi mapewa. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndikuwonjezera pang'onopang'ono kuti asavulale. Ndikofunikiranso kukhala ndi mawonekedwe oyenera komanso njira zowonetsetsa kuti masewerawa ndi othandiza komanso otetezeka. Ngati pali kusapeza bwino kapena kupweteka panthawi yochita masewera olimbitsa thupi, ndibwino kuti muyime ndikuwonana ndi katswiri wolimbitsa thupi kapena wothandizira zaumoyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugona Mbali Kukweza Mutu?

  • The Weighted Lying Side Lifting Head amawonjezera kulemera pang'ono pambali pamutu, kupereka kukana kuti awonjezere mphamvu ya masewera olimbitsa thupi.
  • Mutu Wokweza Mbali Yogona Ndi Arm Extension umaphatikizapo kayendetsedwe ka mkono, komwe mkono wosiyana umatambasulidwa ndikukwezedwa nthawi imodzi ndi mutu kuti ugwirizane ndi thupi lapamwamba.
  • Mutu Wonyamulira Mbali Yogona ndi Leg Lift umagwirizanitsa zochitika zoyambirira ndi kukweza mwendo umodzi, kugwirizanitsa khosi ndi minofu yapansi.
  • Mutu Wokweza Mbali Wogona wokhala ndi Resistance Band umaphatikizapo gulu lotsutsa lomwe limakulungidwa pamutu, kumapereka kukangana kosalekeza ndikupangitsa kuti masewerawa akhale ovuta.

Izinto zokufunda ezishisa ezivumelekile Kugona Mbali Kukweza Mutu?

  • "Shoulder Shrugs" ndizowonjezera zopindulitsa chifukwa sizimangoyang'ana minofu ya khosi komanso trapezius ndi deltoids, kupititsa patsogolo mphamvu zam'mwamba za thupi lonse ndi kaimidwe, ndikuthandizira chithandizo chofunikira pakuchita masewera olimbitsa thupi a Liing Side Lifting Head.
  • "Bridge Pose" ndi ntchito ina yowonjezera, chifukwa imalimbitsa minofu yam'mbuyo ndi ya khosi pamene imalimbikitsa kuyanjanitsa kwa msana, zomwe ndizofunikira kwambiri pochita masewera olimbitsa thupi a Living Side Lifting Head moyenera komanso mosamala.

Amaxabiso angamahlekwane kanye Kugona Mbali Kukweza Mutu

  • Zochita zolimbitsa khosi
  • Zolemetsa zapakhosi zokweza
  • Kugona mbali kukweza mutu
  • Kulimbitsa thupi kwa minofu ya khosi
  • Zochita zokweza khosi
  • Kulemera khosi maphunziro
  • Kugona khosi ntchito
  • Zolimbitsa thupi zokweza mutu
  • Kukweza mutu wam'mbali kwa mphamvu ya khosi
  • Cholemedwa chagona mbali mutu Nyamulani.