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Kumbuyo kwa Mutu Kutambasula Chifuwa

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiKuhusisha winywera ya kazi.
Imimiselo eqhaphoPectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Amashwa eqhapho
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Ukuxhumana kwe Kumbuyo kwa Mutu Kutambasula Chifuwa

The Behind Head Chest Stretch ndi ntchito yopindulitsa yomwe cholinga chake ndi kupititsa patsogolo kusinthasintha ndi kuthetsa kupsinjika pachifuwa, mapewa, ndi minofu yakumbuyo yakumbuyo. Ndi yabwino kwa anthu amene amathera maola ambiri atakhala pansi kapena osakayika, monga ogwira ntchito muofesi kapena oyendetsa galimoto. Kuchita masewera olimbitsa thupi kungathandize kukonza kaimidwe, kuchepetsa kulimba kwa minofu, komanso kuchepetsa kupweteka kwapamwamba kwa thupi, ndikupangitsa kukhala kofunikira kuwonjezera pazochitika zilizonse zolimbitsa thupi kapena zathanzi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kumbuyo kwa Mutu Kutambasula Chifuwa

  • Kokani pang'onopang'ono zigongono zanu momasuka kuti mutambasule minofu ya pachifuwa chanu.
  • Sungani msana wanu molunjika ndi mapewa anu pansi panthawi yonseyi.
  • Gwirani malowa kwa masekondi 20-30, kupuma mozama ndikupumula mu kutambasula.
  • Tulutsani kutambasula pang'onopang'ono ndikubwereza kwa nthawi 3-5 kuti mupindule kwambiri.

Izinto zokwenza Kumbuyo kwa Mutu Kutambasula Chifuwa

  • **Kuyika Kwamanja:** Kwezerani mikono yonse mmwamba ndikuipinda m'zigongono. Yesetsani kukhudza mapewa anu ndi zala zanu, ngati n'kotheka. Manja anu akhale otseguka, osamangika nkhonya. Cholakwika chofala ndikukakamiza manja anu kuti agwire, zomwe zimatha kusokoneza mapewa anu.
  • **Mayendedwe Olamuliridwa:** Kokani pang'onopang'ono zigongono zanu kumbuyo kwinaku mukuwongoka msana wanu. Kuyenda kuyenera kuyendetsedwa osati kuthamangira kuti mupewe kupsinjika kwa minofu.
  • **Njira Yopumira:** Osagwira mpweya wanu panthawi yotambasula. Pumani mpweya pamene mukukonzekera kutambasula ndikupuma pamene mukuchita. Izi zimathandiza kumasula minofu ndikupangitsa kuti kutambasula kukhale kogwira mtima.
  • **Mvetserani Thupi Lanu:** Tambasulani mpaka pamene simukumva bwino, osati kupweteka.

Kumbuyo kwa Mutu Kutambasula Chifuwa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kumbuyo kwa Mutu Kutambasula Chifuwa?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Behind Head Chest Stretch. Ndizochita zolimbitsa thupi zosavuta komanso zogwira mtima zomwe zingathandize kusintha kusinthasintha ndi kaimidwe, ndikuchepetsa kupsinjika pachifuwa ndi mapewa. Komabe, ndikofunikira kugwiritsa ntchito mayendedwe odekha komanso osakakamiza kutambasula. Ngati mukumva kuwawa kulikonse mukuchita izi, siyani nthawi yomweyo. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi bwino kukaonana ndi katswiri wa masewera olimbitsa thupi kapena olimbitsa thupi kuti muwonetsetse kuti mukuchita bwino komanso mosamala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kumbuyo kwa Mutu Kutambasula Chifuwa?

  • Kutambasula kwa Chifuwa cha Doorway: Kutambasulaku kumaphatikizapo kuyimirira pakhomo ndi manja anu atatambasulira m'mbali, zigongono zopindika pa madigiri 90, ndipo zikhatho zikukhala pakhomo, kenako ndikupita patsogolo ndi phazi limodzi mpaka mutamva kutambasula pachifuwa chanu.
  • Kutambasula kwa Chifuwa cha Pakona: Kusiyanaku kumaphatikizapo kuyimirira pakona ndi manja anu atatambasulira mbali, zigongono zopindika pa madigiri 90, ndi zikhato zikukhazikika pamakoma, ndikutsamira kutsogolo mpaka mutamva kutambasula pachifuwa chanu.
  • Kutambasula kwa Chifuwa cha Pansi: Kutambasulaku kumaphatikizapo kugona pansi ndi manja anu atatambasulira kumbali, zigongono zopindika pa madigiri 90, ndi manja akuyang'ana mmwamba, ndikukankhira chifuwa chanu pansi mpaka mutatambasula.
  • Mpira kapena Foam Roller

Izinto zokufunda ezishisa ezivumelekile Kumbuyo kwa Mutu Kutambasula Chifuwa?

  • Upper Back Stretch ndi ntchito ina yokhudzana ndi momwe imagwirira ntchito pamitsempha yotsutsana ndi chifuwa, kulimbikitsa thupi lapamwamba lapamwamba ndikuthandizira kupititsa patsogolo mphamvu ya Behind Head Chest Stretch.
  • Kutambasula kwa Pectoral kumagwirizana kwambiri pamene kumayang'ana makamaka minofu ya pectoral, yomwe imagwira ntchito kwambiri ku Behind Head Chest Stretch, motero imapangitsa kuti chifuwa chonse chikhale chokhazikika komanso mphamvu.

Amaxabiso angamahlekwane kanye Kumbuyo kwa Mutu Kutambasula Chifuwa

  • Kutambasula Chifuwa Kuthandizira
  • Kuchita Zolimbitsa Thupi Kumbuyo kwa Chifuwa
  • Kulimbitsa Thupi Lothandizira Kwambiri
  • Kumbuyo kwa Mutu Kutambasula kwa Chifuwa
  • Thandizo la Minofu Yachifuwa
  • Njira Zotambasulira Thupi Lapamwamba
  • Kuthandizira Kutambasula Chifuwa
  • Kumbuyo kwa Mutu Chifuwa Kutambasula kwa Minofu
  • Kulimbitsa Thupi Mothandizidwa ndi Chest
  • Kuchita Zolimbitsa Thupi Kumbuyo kwa Chifuwa Chamutu