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Kutambasula kwa Neck Mbali

Umakhi woMsebenzi

Inhloko yeziNdawoMbuma
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoSternocleidomastoid
Amashwa eqhaphoLevator Scapulae, Trapezius Upper Fibers
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Ukuxhumana kwe Kutambasula kwa Neck Mbali

The Side Neck Stretch ndi masewera osavuta koma ogwira mtima omwe amayang'ana minofu ya m'khosi mwanu, kulimbikitsa kusinthasintha komanso kuchepetsa kupsinjika. Ndizoyenera kwa aliyense, makamaka omwe nthawi zambiri amawumitsa khosi chifukwa chokhala nthawi yayitali kapena kusakhazikika bwino. Mwa kuphatikiza kutambasula uku muzochita zanu, mutha kuchepetsa kukhumudwa kwa khosi, kusintha kaimidwe kanu, ndikuwongolera kukhazikika kwa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasula kwa Neck Mbali

  • Pang'onopang'ono tembenuzirani mutu wanu kumanja, ndi cholinga chobweretsa khutu pafupi ndi phewa lanu momwe mungathere, koma onetsetsani kuti musakweze phewa lanu mpaka khutu lanu.
  • Gwirani malowa kwa masekondi 15 mpaka 30, mukumva kutambasula pang'ono kumanzere kwa khosi lanu.
  • Pang'onopang'ono kwezani mutu wanu pamalo olunjika, kenaka bwerezani ndondomekoyi, nthawi ino mutembenuzire mutu wanu kumanzere ndikugwira masekondi 15 mpaka 30.
  • Bwerezani izi kwa maulendo angapo, nthawi zonse mukuyenda pang'onopang'ono komanso mofatsa kuti musavulale.

Izinto zokwenza Kutambasula kwa Neck Mbali

  • Kuyenda Pang'onopang'ono komanso Kokhazikika: Cholakwika chimodzi chofala ndikuthamangira kutambasula kapena kugwiritsa ntchito mayendedwe onjenjemera. Nthawi zonse muziyenda pang'onopang'ono komanso bwino potambasula khosi kuti musavulale.
  • Osatambasula: Musakakamize khosi lanu kupitirira kuyenda kwake bwino. Kutambasula pang'ono ndikokwanira kuwongolera kusinthasintha ndikuchepetsa kupsinjika. Kukankhira mwamphamvu kwambiri kungayambitse kupsinjika kwa minofu kapena minyewa.
  • Gwiritsani Ntchito Thandizo Ngati Mukufunikira: Ngati mukuvutikira kuti musatambasule, mutha kugwiritsa ntchito dzanja lanu kukokera mutu wanu molunjika pamapewa anu. Komabe, pewani kukoka mwamphamvu kwambiri kapena kugwiritsa ntchito mphamvu mwadzidzidzi.
  • Kuchita pafupipafupi ndikofunikira: Kuti mupindule kwambiri ndi masewerawa, chitani kukhala gawo lazochita zanu zanthawi zonse. Wokhazikika kutambasula akhoza

Kutambasula kwa Neck Mbali Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutambasula kwa Neck Mbali?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Side Neck Stretch. Ndizochita zophweka komanso zogwira mtima zomwe zingathandize kuthetsa mavuto ndi kuuma kwa khosi. Momwe mungachitire izi: 1. Yambani ndi kuyimirira kapena kukhala mowongoka. 2. Yendani pang'onopang'ono mutu wanu kuphewa lanu lakumanja mpaka mutamva kutambasula kumanzere kwa khosi lanu. 3. Gwirani malowa kwa masekondi 15-30. 4. Bweretsaninso mutu wanu pakati ndikubwereza kusuntha kumanzere kwanu. Kumbukirani kusunga mapewa anu pansi ndi kumasuka panthawi yochita masewera olimbitsa thupi, ndipo pewani kusuntha kulikonse kapena kutambasula. Ngati mukumva ululu uliwonse, siyani masewerawa nthawi yomweyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasula kwa Neck Mbali?

  • Kutambasula kwa Neck Side : Kusiyanaku kumachitika mutagona pambali panu, ndi mkono wanu wapansi ukukwera pamwamba pa mutu wanu ndipo dzanja lanu lapamwamba likukoka mutu wanu molunjika pamapewa anu.
  • Kutambasulira Khosi Koyimilira: M'matembenuzidwe awa, mumayima ndi mbali imodzi ya thupi lanu pafupi ndi khoma, tambani mkono wanu mmwamba ndi kukhudza khoma, ndiyeno mofatsa ndikutsamira mutu wanu kutali ndi khoma.
  • Kutambasula kwa Supine Neck: Kusiyanasiyana kumeneku kumachitidwa mutagona kumbuyo kwanu ndi manja anu kumbali yanu, mumatembenuza mutu wanu mofatsa kuchokera mbali ndi mbali, mukumva kutambasula pang'ono m'khosi mwanu.
  • Kutambasula Kogogoda: Mu Baibuloli, mumagwada pansi ndi

Izinto zokufunda ezishisa ezivumelekile Kutambasula kwa Neck Mbali?

  • Kutambasula kwa Chifuwa: Kutambasula kwa Chifuwa kumaphatikizapo Kutambasula kwa Neck Side mwa kutsegula chifuwa ndi minofu ya mapewa, zomwe nthawi zambiri zimakhala zolimba komanso zimapangitsa kuti pakhale vuto la khosi, motero kumawonjezera ubwino wa kutambasula kwa khosi.
  • Kupendekera Kumbuyo Kwamutu: Zochitazi zimakwaniritsa Kutambasula kwa Neck Pang'onopang'ono poyang'ana minofu kumbuyo kwa khosi, kupereka ntchito yowonjezereka ya khosi ndikuthandizira kupititsa patsogolo kaimidwe ndi kuchepetsa kupweteka kwa khosi.

Amaxabiso angamahlekwane kanye Kutambasula kwa Neck Mbali

  • Zolimbitsa thupi za khosi
  • Kutambasula khosi
  • Kutambasula khosi chizolowezi
  • Kulimbitsa thupi kwa khosi
  • Zochita zolimbitsa khosi
  • Njira yotambasula khosi yam'mbali
  • Neck kusinthasintha kulimbitsa thupi
  • Bodyweight khosi kutambasula
  • Kulimbitsa thupi kwa minofu ya m'khosi
  • Kuchita masewera olimbitsa thupi kwa khosi