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Kutambasula Kwapamwamba Kwambiri

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoInfraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Amashwa eqhapho
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Ukuxhumana kwe Kutambasula Kwapamwamba Kwambiri

The Upper Back Stretch ndi masewera olimbitsa thupi osavuta koma ogwira mtima omwe amapangidwa kuti achepetse kupsinjika ndikuwongolera kusinthasintha kumtunda wammbuyo ndi mapewa. Ndi yabwino kwa anthu omwe amakhala nthawi yayitali atakhala pansi, monga ogwira ntchito muofesi kapena oyendetsa, kapena omwe akukumana ndi vuto la msana. Kuchita kutambasula uku pafupipafupi kumatha kukulitsa kaimidwe, kuchepetsa chiopsezo cha kupweteka kwa msana, komanso kumathandizira kukhala ndi thanzi labwino, ndikupangitsa kukhala kofunikira kuwonjezera pazochitika zilizonse zolimbitsa thupi kapena thanzi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasula Kwapamwamba Kwambiri

  • Gwirani manja anu pamodzi, zikhato zikuyang'ana kunja.
  • Kanikizani manja anu patsogolo pang'onopang'ono, ndikuzungulira kumtunda kwanu ndi mapewa.
  • Gwirani izi kwa masekondi 20-30, mukumva kutambasula kumbuyo kwanu.
  • Kumasula pang'onopang'ono ndi kubwerera kumalo oyambira, kubwereza kutambasula monga momwe mukufunira.

Izinto zokwenza Kutambasula Kwapamwamba Kwambiri

  • **Mayendedwe Oyendetsedwa**: Onetsetsani kuti mayendedwe anu akuchedwa komanso amayendetsedwa. Osathamangira kapena kukakamiza kutambasula. Ichi ndi cholakwika chofala chomwe chingayambitse kupsinjika kwa minofu kapena kuvulala.
  • **Kupuma**: Kumbukirani kupuma nthawi yonseyi. Pumulani pamene mukuyamba kutambasula ndikutulutsa mpweya pamene mukumasula. Kugwira mpweya wanu kungayambitse kupanikizika kosafunikira ndikulepheretsani kupeza phindu lonse la kutambasula.
  • **Kusasinthasintha**: Kusasinthasintha ndikofunikira muzochita zilizonse zolimbitsa thupi. Khalani ndi cholinga chotambasula msana nthawi zonse, makamaka tsiku lililonse, kuti mukhale osinthasintha komanso kuchepetsa kupsinjika kwa minofu.
  • **Mvetserani Thupi Lanu**: Osadzikakamiza mpaka pakumva kuwawa. Kutambasula bwino kuyenera kukhala kosavuta koma osapweteka.

Kutambasula Kwapamwamba Kwambiri Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutambasula Kwapamwamba Kwambiri?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Upper Back Stretch. Ndi njira yosavuta komanso yothandiza yochepetsera kupsinjika ndikuwongolera kusinthasintha chakumtunda kumbuyo. Nayi njira yoyambira yochitira izi: 1. Imani kapena khalani mowongoka. 2. Gwirani manja anu pamodzi patsogolo panu pachifuwa. 3. Kankhirani manja anu kutsogolo mpaka mutamva kutambasula kumbuyo kwanu. 4. Gwirani kutambasula kwa masekondi pafupifupi 30, ndikumasula. 5. Bwerezani kangapo. Kumbukirani, ndikofunikira kuti mayendedwe azikhala odekha komanso owongolera kuti musavulale. Ngati mukumva ululu uliwonse, siyani masewerawa nthawi yomweyo. Nthawi zonse ndi bwino kukaonana ndi katswiri wa masewera olimbitsa thupi kapena olimbitsa thupi ngati mwangoyamba kumene kuchita masewera olimbitsa thupi kapena muli ndi nkhawa zilizonse zaumoyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasula Kwapamwamba Kwambiri?

  • The Seated Twist Upper Back Stretch imachitidwa pakukhala pampando, kupotoza torso yanu kumbali imodzi, ndikugwiritsa ntchito kumbuyo kwa mpando kuti muthandizire kukulitsa kutambasula.
  • Kutambasula kwa Mwana kumaphatikizapo kugwada pansi, kutambasula manja anu patsogolo panu, ndi kupumitsa mphumi yanu pansi.
  • Kutambasula kwa Mphaka-Ng'ombe kumtunda kumaphatikizapo kukwera pamiyendo yonse inayi ndikusinthana pakati pa kubweza msana wanu kumtunda (mpaka wa mphaka) ndikuuviika pansi (ponse ng'ombe).
  • The Standing Wall Stretch imaphatikizapo kuyimirira pafupi mapazi awiri kuchokera pakhoma, kutambasula manja anu kuti mugwire khoma, ndiyeno kukankhira m'chiuno mwanu mukusunga manja anu.

Izinto zokufunda ezishisa ezivumelekile Kutambasula Kwapamwamba Kwambiri?

  • Zochita zolimbitsa thupi za Scapular Squeeze ndizothandiza kwambiri ku Upper Back Stretch chifukwa zimayang'ana kulimbikitsa ma rhomboids, minofu pakati pa mapewa anu, zomwe zimathandiza kusintha kaimidwe ndi kuchepetsa ululu wammbuyo.
  • Kutambasula kwa The Child's Pose ndi chinthu china chabwino chothandizira ku Upper Back Stretch popeza kumapereka kutambasula pang'ono kumbuyo konse, kuphatikizapo kumtunda, komanso kumachepetsa kupsinjika maganizo ndi kulimbikitsa kumasuka.

Amaxabiso angamahlekwane kanye Kutambasula Kwapamwamba Kwambiri

  • Kuchita Zolimbitsa Thupi Pamwamba Kumbuyo
  • Back Stretching Workout
  • Kulimbitsa Thupi Kubwerera Kumbuyo
  • Upper Back Stretch Routine
  • Zolimbitsa Thupi Zakubwerera Kumbuyo
  • Bodyweight Upper Back Training
  • Palibe Zida Zobwerera Mmbuyo
  • Back Kulimbitsa Thupi Lolimbitsa Thupi
  • Njira Zotambasula Zapamwamba
  • Kuchita Zolimbitsa Thupi Kwa Kupweteka Kwamsana