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Kuyang'ana kwa Denga

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoQuadriceps
Amashwa eqhapho
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Ukuxhumana kwe Kuyang'ana kwa Denga

The Ceiling Look Stretch ndi masewera olimbitsa thupi omwe amapangidwa kuti azitha kusinthasintha kwa khosi ndikuchepetsa kupsinjika kumtunda. Ndioyenera kwa aliyense, makamaka omwe amakhala nthawi yayitali pa desiki kapena pakompyuta, zomwe zimapangitsa kuti minofu ya khosi ikhale yolimba komanso yopweteka. Kuphatikizira kutambasula uku muzochita zanu kungathandize kukulitsa kaimidwe, kuchepetsa ululu wa khosi, ndikulimbikitsa kupumula kwa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyang'ana kwa Denga

  • Pang'onopang'ono mutembenuzire mutu wanu kumbuyo mpaka mukuyang'ana pamwamba padenga, kutseka pakamwa panu ndi maso anu otseguka.
  • Gwirani izi kwa masekondi 10-20, mukumva kutambasula pang'ono pakhosi lanu ndi pakhosi.
  • Pang'onopang'ono bweretsani mutu wanu kumalo osalowerera, kuyang'ana molunjika patsogolo.
  • Bwerezani izi 3-5 nthawi, kapena momasuka, kuwonetsetsa kuti muziyenda pang'onopang'ono komanso mowongolera nthawi yonseyi.

Izinto zokwenza Kuyang'ana kwa Denga

  • Pang'onopang'ono Neck Extension: Mukangoyamba kutambasula, yesani pang'onopang'ono mutu wanu kuti muyang'ane padenga. Pewani kusuntha kwachangu, komwe kungayambitse kupsinjika kwa khosi kapena kuvulala. M'malo mwake, onetsetsani kuti mayendedwe anu akuchedwa ndi kulamulidwa.
  • Kupuma: Kumbukirani kupuma pafupipafupi nthawi yonseyi. Ndizofala kuti anthu azigwira mpweya panthawi yotambasula, koma izi zingayambitse kupanikizika ndi kuchepetsa mphamvu ya masewera olimbitsa thupi. Pumani mpweya pamene mukutembenuza mutu wanu mmbuyo, ndikutulutsa mpweya pamene mukubwerera kumalo oyambira.
  • Pewani Kutambasula: Ngakhale kuli kofunika kumva kutambasula khosi lanu ndi kumtunda kumbuyo, inu

Kuyang'ana kwa Denga Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyang'ana kwa Denga?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Ceiling Look Stretch. Ndizochita zolimbitsa thupi zosavuta zomwe zingathandize kusintha kusinthasintha kwa khosi ndikuchepetsa kupsinjika. Momwe mungachitire izi: 1. Imani kapena khalani mowongoka. 2. Pang'onopang'ono pendekerani mutu wanu kumbuyo mpaka muyang'ane padenga. 3. Muyenera kumva kutambasula m'khosi ndi pakhosi. 4. Gwirani malowa kwa masekondi angapo, kenaka mubwerere kumalo oyambira. 5. Bwerezani kangapo. Kumbukirani kuti ndikofunikira kuchita masewerawa modekha komanso pang'onopang'ono kuti musavulale. Ngati mukumva ululu uliwonse, siyani nthawi yomweyo. Mofanana ndi masewera olimbitsa thupi atsopano, nthawi zonse ndi bwino kukaonana ndi dokotala kapena katswiri wa masewera olimbitsa thupi kuti muwonetsetse kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyang'ana kwa Denga?

  • Kuyang'ana Pansi Pansi Pansi: Mukusintha uku, mumagona chagada chagada pamphasa kapena pabedi, ndiyeno mutembenuzire mutu wanu kuti muyang'ane padenga.
  • The Standing Ceiling Look Stretch with Arm Ukweze : Kusiyanaku kumaphatikizapo kuyimirira mowongoka, kukweza manja anu pamwamba pa mutu wanu, ndiyeno mutembenuzire mutu wanu kuti muyang'ane padenga.
  • Kuyang'ana kwa Dongosolo la Kneeling: Pakusiyana uku, mumagwada pamphasa kapena pamtunda wofewa, sungani manja anu m'mbali mwanu, ndiyeno mutembenuzire mutu wanu kuti muyang'ane padenga.
  • The Yoga-based Ceiling Look Stretch: Kusiyanaku kumaphatikizapo kuyimirira mu Mountain Pose, kukweza manja anu mopemphera pamwamba pa mutu wanu, ndiyeno pang'onopang'ono mutembenuzire kumbuyo kwanu ndikugwedeza mutu wanu kuti muyang'ane.

Izinto zokufunda ezishisa ezivumelekile Kuyang'ana kwa Denga?

  • Zochita zolimbitsa thupi za Shoulder Roll ndizowonjezera kwambiri kwa Ceiling Look Stretch chifukwa zimathandiza kumasula kugwedezeka kumbuyo ndi mapewa, madera omwe nthawi zambiri amavutika pamene khosi limakhala lolimba kapena kupweteka.
  • The Side Neck Stretch imathandizira Kutambasula kwa Ceiling Look poyang'ana mbali za khosi, kupereka kutambasula kwakukulu kumadera onse a khosi ndikupititsa patsogolo kusinthasintha ndi kayendetsedwe kake.

Amaxabiso angamahlekwane kanye Kuyang'ana kwa Denga

  • Kuchita masewera olimbitsa thupi a quadriceps
  • Zolimbitsa thupi zolimbitsa ntchafu
  • Chizoloŵezi Chotambasula Padenga
  • Zolimbitsa thupi ntchafu
  • Kuchita masewera olimbitsa thupi a Quadriceps
  • Zolimbitsa thupi kunyumba za ntchafu
  • Kuyang'ana Padenga kwa Quads
  • Zochita za toning ntchafu
  • Quadriceps yolimbitsa thupi kunyumba
  • Zolimbitsa thupi zolimbitsa thupi zolimbitsa thupi