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Kutambasula kwa Chin-to-Chest

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
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Ukuxhumana kwe Kutambasula kwa Chin-to-Chest

The Chin-to-Chest Stretch ndi masewera osavuta koma ogwira mtima omwe amayang'ana kwambiri kuthetsa kupsinjika ndikusintha kusinthasintha kwa khosi ndi kumtunda kumbuyo. Ndi masewera olimbitsa thupi abwino kwa aliyense, makamaka omwe amakhala nthawi yayitali akuyang'ana pakompyuta kapena omwe ali ndi vuto losakhazikika. Kuphatikizira kutambasula uku muzochita zanu kungathandize kuchepetsa kupweteka kwa khosi, kusintha kaimidwe, ndi kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasula kwa Chin-to-Chest

  • Pang'onopang'ono tsitsani chibwano chanu chakuchifuwa chanu, kuonetsetsa kuti msana wanu ukhale wowongoka ndi mapewa anu pansi.
  • Gwirani malowa kwa masekondi pafupifupi 20 mpaka 30, mukumva kutambasula pang'ono kumbuyo kwa khosi lanu.
  • Pang'ono ndi pang'ono kwezani mutu wanu m'malo mwake.
  • Bwerezani izi 3-5 nthawi, kapena monga momwe adalangizira ndi wothandizira zaumoyo wanu.

Izinto zokwenza Kutambasula kwa Chin-to-Chest

  • Pang'onopang'ono komanso Mokhazikika: Mukayamba kutsitsa chibwano chanu chakuchifuwa, chitani pang'onopang'ono komanso mofatsa. Musagwiritse ntchito mphamvu kapena kugwedeza khosi lanu. Kulakwitsa kofala kumeneku kungayambitse kuvulala. Kutambasula kuyenera kumveka kumbuyo kwa khosi lanu, osati msana wanu.
  • Gwirani ndi Kumasula: Chibwano chanu chikayandikira pachifuwa chanu momwe chimatha kupeza bwino, gwirani pamalopo kwa masekondi 15 mpaka 30. Kenako kwezani mutu wanu pang'onopang'ono kubwerera kumalo oyambira. Osathamangira njirayi. Kuyenda mwachangu kungayambitse kupsinjika kwa minofu.
  • Kuwongolera Mpweya: Onetsetsani kuti mukupuma bwino mukamatambasula. Kugwira mpweya wanu kungapangitse kuthamanga kwa magazi ndi kulepheretsa minofu kumasuka.
  • Kukhazikika: Kusasinthasintha ndikofunikira muzochita zilizonse zolimbitsa thupi. Pangani chibwano mpaka pachifuwa

Kutambasula kwa Chin-to-Chest Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutambasula kwa Chin-to-Chest?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi kuchokera pachibwano mpaka pachifuwa. Ndi ntchito yosavuta komanso yothandiza kuti muchepetse kupsinjika kwa khosi ndi mapewa. Nayi njira yoyambira yochitira izi: 1. Khalani kapena imani ndi msana wanu mowongoka. 2. Chepetsani pang'onopang'ono chibwano chanu chakuchifuwa ngati mukugwedeza mutu. 3. Gwirani kutambasula kwa masekondi pafupifupi 20-30, mukumva kutambasula bwino kumbuyo kwa khosi lanu. 4. Pang'onopang'ono kwezani mutu wanu kubwerera kumalo oyambira. 5. Bwerezani izi kangapo. Kumbukirani, ndikofunikira kuchita izi mofatsa ndikupewa kusuntha mwadzidzidzi kuti musavulale. Ngati mukumva ululu uliwonse, siyani nthawi yomweyo. Monga momwe zimakhalira ndi masewera olimbitsa thupi, nthawi zonse ndi bwino kukaonana ndi akatswiri azachipatala kapena mphunzitsi wovomerezeka musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasula kwa Chin-to-Chest?

  • Kumbuyo Kwa Kumbuyo Kwa Neck Kutambasula: Imani ndi mapazi anu motalikirana, fikirani manja anu onse kumbuyo kwanu, ndikugwira dzanja lanu lamanzere ndi dzanja lanu lamanja. Gwiritsani ntchito dzanja lanu lamanja kuti muwongole dzanja lanu lamanzere pang'onopang'ono ndikulikoka kutali ndi inu pang'ono ndikupendekera mutu kumanja.
  • Lateral Neck Stretch: Imani kapena khalani momasuka, kenaka mutembenuzire mutu wanu chammbali molunjika pamapewa anu. Mutha kugwiritsa ntchito dzanja lanu kuti mukokere mutu wanu pang'onopang'ono mukutambasula.
  • Kutambasula kwa Neck: Khalani kapena imani molunjika, kenaka mutembenuzire mutu wanu kumanja mpaka mutamva kutambasula kumbali ya khosi ndi phewa lanu. Bwerezani kumanzere.
  • Kutambasula kwa Levator Scapulae:

Izinto zokufunda ezishisa ezivumelekile Kutambasula kwa Chin-to-Chest?

  • Mipukutu Yamapewa: Zochitazi zimakwaniritsa kutambasula kwa chibwano-ku-chifuwa mwa kumasula minofu pakhosi ndi kumtunda kumbuyo, zomwe zimapangitsa kuti khosi likhale logwira mtima komanso lokhazikika, lomwe lingathe kuchepetsa kupweteka kwa minofu ya khosi.
  • Upper Back Stretch: Ntchitoyi imathandizira kutambasula kwa chibwano-ku-chifuwa pochepetsa kupsinjika kwa msana wammbuyo ndi mapewa, omwe nthawi zambiri amakhala limodzi ndi kupsinjika kwa khosi, motero kumapereka kutambasuka kwathunthu kwa thupi.

Amaxabiso angamahlekwane kanye Kutambasula kwa Chin-to-Chest

  • Zochita zotambasula pachifuwa
  • Zochita zotambasula m'chiuno
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kutambasula m'chiuno mpaka pachifuwa pofuna kuchepetsa chiuno
  • Kulimbitsa thupi m'chiuno
  • Zolimbitsa thupi zolimbitsa thupi pachibwano pachifuwa
  • Zochita zolunjika m'chiuno
  • Kutambasula kwa chin-to-chest kwa chiuno toning
  • Thupi lolemera m'chiuno kutambasula chizolowezi
  • Zochita zochepetsera m'chiuno mpaka pachifuwa.