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Kutambasula Kwapatsogolo ndi Kumbuyo

Umakhi woMsebenzi

Inhloko yeziNdawoMbuma
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoSternocleidomastoid
Amashwa eqhapho
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Ukuxhumana kwe Kutambasula Kwapatsogolo ndi Kumbuyo

The Front and Back Neck Stretch ndi masewera olimbitsa thupi omwe amathandizira kuchepetsa kupsinjika ndikuwongolera kusinthasintha kwa khosi. Ndi yabwino kwa anthu omwe nthawi zambiri amawumitsa khosi chifukwa chokhala nthawi yayitali kapena kuyang'ana zowonera, monga ogwira ntchito muofesi, ophunzira, kapena oyendetsa. Kuphatikizira kutambasula uku muzochita zanu kungathandize kupewa kupweteka kwa khosi, kupititsa patsogolo kaimidwe, ndi kulimbikitsa thanzi labwino poyambitsa kuyendayenda kwa magazi pakhosi ndi mutu wanu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasula Kwapatsogolo ndi Kumbuyo

  • Kwa khosi lakutsogolo lotambasula, pang'onopang'ono mutembenuzire mutu wanu kumbuyo mpaka mukuyang'ana padenga, mukumva kutambasula kutsogolo kwa khosi lanu; gwirani izi kwa masekondi 15-30.
  • Bwererani pang'onopang'ono mutu wanu kumalo osalowerera, kuyang'ana molunjika patsogolo.
  • Kwa khosi lakumbuyo tambasulani, tsitsani pang'onopang'ono chibwano chanu ku chifuwa chanu, mukumva kutambasula kumbuyo kwa khosi lanu; gwirani izi kwa masekondi 15-30.
  • Pang'onopang'ono kwezani mutu wanu kubwerera kumalo osalowerera ndale, ndipo bwerezani masitepewa ngati pakufunika, kuonetsetsa kuti mayendedwe asamayende bwino ndikupewa kugwedezeka kwadzidzidzi kuti mupewe kuvulala.

Izinto zokwenza Kutambasula Kwapatsogolo ndi Kumbuyo

  • Kuyenda Mofatsa: Mukamatambasula khosi lakumbuyo ndi lakumbuyo, ndikofunikira kuti muziyenda pang'onopang'ono, mofatsa. Pewani kugwedezeka kapena kukakamiza khosi lanu kuti likhale lovuta. Izi zingayambitse kuvulala. M'malo mwake, sunthirani mu kutambasula mpaka mukumva kupanikizika pang'ono, gwirani kwa masekondi angapo, ndikumasula.
  • Kupuma Moyenera: Kupuma nthawi zambiri kumanyalanyazidwa panthawi yolimbitsa thupi. Komabe, ndikofunikira kupuma mozama komanso molingana panthawi yonseyi. Izi zidzathandiza kumasula minofu ndikuwonjezera mphamvu ya kutambasula.
  • Osatambasula: Kulakwitsa kofala ndiko kukankhira kutsogolo kwa kukanikiza pang'ono poyesa kuwonjezera kutambasula. Izi zingayambitse mavuto

Kutambasula Kwapatsogolo ndi Kumbuyo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutambasula Kwapatsogolo ndi Kumbuyo?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Front and Back Neck Stretch. Ndi masewera olimbitsa thupi osavuta omwe angathandize kuthetsa kupsinjika kwa khosi ndikuwongolera kusinthasintha. Nayi njira yoyambira yochitira izi: Kutambasulira Neck Patsogolo: 1. Khalani kapena imani ndi kaimidwe bwino. 2. Pang'onopang'ono pendekerani mutu wanu kutsogolo mpaka mutamva kutambasula kumbuyo kwa khosi lanu. 3. Gwirani kutambasula kwa masekondi 15-30. 4. Bwererani kumalo oyambira. Back Neck Stretch: 1. Khalani kapena imani ndi kaimidwe bwino. 2. Pang'onopang'ono pendekerani mutu wanu kumbuyo mpaka muyang'ane padenga. Muyenera kumva kutambasula kutsogolo kwa khosi lanu. 3. Gwirani kutambasula kwa masekondi 15-30. 4. Bwererani kumalo oyambira. Kumbukirani kusunga thupi lanu lonse pamene mukuchita izi, ndipo musakakamize khosi lanu kumalo aliwonse. Nthawi zonse chitani masewera olimbitsa thupi pang'onopang'ono komanso mowongolera. Ngati mukumva ululu uliwonse, siyani nthawi yomweyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasula Kwapatsogolo ndi Kumbuyo?

  • The Standing Neck Stretch: Kusiyanaku kungathe kuchitika mutayimirira, pamene mumapendekera mutu wanu molunjika pamapewa anu pamene mukusunga mapewa anu pansi ndi kumbuyo, kutambasula khosi ndi mapewa.
  • Kutambasula kwa Neck: Kusiyanaku kumaphatikizapo kugona chagada, ndikugwiritsa ntchito pilo kakang'ono kapena chopukutira pansi pa khosi kuti mutambasule mofatsa.
  • The Neck Rotation Stretch: Kusiyanaku kumaphatikizapo kutembenuza mutu wanu pang'onopang'ono kuchokera kumbali imodzi kupita ku ina, zomwe zingathandize kutambasula minofu ya pakhosi ndi kumtunda.
  • The Neck Extension Stretch: Kusiyanaku kumaphatikizapo kugwedeza mutu wanu mofatsa mutayimirira kapena kukhala molunjika, zomwe zingathandize kutambasula mbali yakutsogolo ya khosi lanu.

Izinto zokufunda ezishisa ezivumelekile Kutambasula Kwapatsogolo ndi Kumbuyo?

  • Kukulitsa Chifuwa: Zochita izi zimatambasula pachifuwa ndi minofu ya mapewa, zomwe zimatha kuchepetsa kupsinjika kulikonse komwe kumabwera chifukwa cha kusakhazikika bwino, kumathandizira Patsogolo ndi Kumbuyo kwa Neck Stretch popititsa patsogolo kuyenda kwa khosi ndikuchepetsa kuuma.
  • Kutambasula Kwapamwamba Kwambiri: Kuchita masewera olimbitsa thupi kumayang'ana minofu yam'mbuyo yam'mbuyo, yomwe imagwirizanitsidwa ndi minofu ya khosi, motero, imathandizana ndi Front and Back Neck Stretch popereka kutambasula kwathunthu ku thupi lapamwamba ndikuthandizira kupewa kupweteka kwa khosi.

Amaxabiso angamahlekwane kanye Kutambasula Kwapatsogolo ndi Kumbuyo

  • Zolimbitsa thupi zolemetsa khosi
  • Front ndi Back Neck Stretch njira
  • Zochita zotambasula khosi
  • Zolimbitsa thupi zolimbitsa thupi pakhosi
  • Zolimbitsa thupi zolimbitsa khosi
  • Zochita zolimbitsa thupi zapakhosi
  • Zochita zolimbitsa thupi za ululu wa khosi
  • Zochita za kusinthasintha kwa khosi
  • Bodyweight khosi kutambasula
  • Zochita zapakhomo za minofu ya khosi