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Neck Side Stretch

Umakhi woMsebenzi

Inhloko yeziNdawoMbuma
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoLevator Scapulae
Amashwa eqhapho
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Ukuxhumana kwe Neck Side Stretch

The Neck Side Stretch ndi ntchito yosavuta yomwe imayang'ana kwambiri minofu ya m'khosi mwanu, kukupatsani mpumulo ku zovuta ndi kupititsa patsogolo kusinthasintha. Ndi oyenera aliyense, makamaka amene amakhala nthawi yaitali pamaso pa kompyuta kapena kaimidwe osauka. Kuchita masewera olimbitsa thupi ndikofunika chifukwa kungathandize kuchepetsa ululu wa khosi, kusintha kaimidwe, komanso kuchepetsa kupweteka kwa mutu chifukwa cha kupsinjika kwa khosi kapena kupsinjika maganizo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Neck Side Stretch

  • Pang'onopang'ono matembenuzire mutu wanu paphewa lanu lakumanja, ndi cholinga chogwira ndi khutu lanu, koma imani pamene mukumva kutambasula kumanzere kwa khosi lanu.
  • Gwirani izi kwa masekondi 15 mpaka 30, kupuma mozama ndikupumula mukutambasula.
  • Pang'onopang'ono kwezani mutu wanu kubwerera pakati, ndiyeno bwerezani ndondomekoyi kumbali ya kumanzere, tembenuzirani mutu wanu kumbali yakumanzere.
  • Bwerezani izi kwa 3 mpaka 5 mbali iliyonse, kuonetsetsa kuti musafulumire ndi kusunga kayendetsedwe kake, koyendetsedwa monse.

Izinto zokwenza Neck Side Stretch

  • **Kuyenda Mofatsa**: Mukamatambasula, onetsetsani kuti mukusuntha khosi lanu pang'onopang'ono kumbali. Pewani kusuntha kulikonse kwadzidzidzi kapena kugwedezeka, komwe kungathe kusokoneza minofu ya khosi ndikuyambitsa kuvulala.
  • **Pewani Kutambasula Kwambiri**: Kulakwitsa kofala ndikukakamiza khosi kupitilira kusuntha kwake. Izi zingayambitse kusapeza bwino komanso kuvulala komwe kungachitike. M’malo mwake, tambasulani kufikira pamene mukumva kukokera kofatsa, osati kupweteka.
  • **Gwiritsani Ntchito Dzanja Lanu Pothandizira**: Kuti mutambasule mozama, mutha kukokera mutu wanu molunjika pamapewa anu pogwiritsa ntchito dzanja lanu. Komabe, ndikofunikira kupewa kukoka mwamphamvu kwambiri. Dzanja lanu lili pamenepo kaamba ka chitsogozo chodekha, osati kukakamiza.
  • **Gwirani ndi Kupumira**: Gwirani chingwe chilichonse pafupifupi

Neck Side Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Neck Side Stretch?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Neck Side Stretch. Ndi ntchito yosavuta komanso yothandiza kuti muchepetse kupsinjika ndi kuwuma. Momwe mungachitire izi: 1. Imani kapena khalani mowongoka. 2. Yendani pang'onopang'ono mutu wanu ku phewa lanu lakumanja mpaka mutamva kutambasula kumanzere kwa khosi lanu. 3. Gwirani kwa masekondi 15-30. 4. Bwererani pakati ndikubwereza mbali inayo. Kumbukirani kusunga kutambasula mofatsa ndipo musakoke kapena kukakamiza mutu wanu kupitirira zomwe zili bwino. Ngati mukumva ululu uliwonse, siyani masewerawa nthawi yomweyo. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndi bwino kukaonana ndi katswiri wa zaumoyo kapena mlangizi wophunzitsidwa bwino za masewera olimbitsa thupi ngati simukudziwa za mawonekedwe abwino kapena muli ndi nkhawa za thanzi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Neck Side Stretch?

  • Neck Roll Stretch: Izi zimaphatikizapo kupendekera mutu wanu pang'onopang'ono paphewa limodzi, kenaka ndikuzungulira mozungulira pachifuwa chanu mpaka pamapewa anu moyenda bwino komanso molamulidwa.
  • Kumbuyo kwa Back Neck Stretch: Baibuloli likufuna kuti muyime ndi mapazi anu motalikirana, kenaka mufikitse manja anu onse kumbuyo kwanu, mutagwira dzanja lanu lamanzere ndi dzanja lanu lamanja, ndikukoka pang'onopang'ono mkono wakumanzere ndikutambasula khosi. ufulu.
  • Lateral Neck Flexion Stretch: Izi zimaphatikizapo kuyimirira kapena kukhala molunjika, kenaka mutembenuzire mutu wanu kumbali imodzi, kuyesa kukhudza khutu lanu paphewa lanu mpaka mutamva kutambasula mbali ina ya khosi lanu.
  • Kutambasula kwa Levator Scapulae

Izinto zokufunda ezishisa ezivumelekile Neck Side Stretch?

  • Kupendekera Patsogolo ndi Kumbuyo: Zochitazi zimagwira ntchito limodzi ndi Neck Side Stretch poyang'ana minofu ya khosi kuchokera kumbali zosiyanasiyana, motero kumawonjezera kusinthasintha kwa khosi ndi kuchepetsa chiopsezo cha zovuta kapena zovuta.
  • Otsegula pachifuwa: Zochita izi zimakwaniritsa Kutambasula kwa Neck Side monga kumathandiza kusintha kaimidwe mwa kutambasula chifuwa ndi mapewa, zomwe nthawi zambiri zimakhala zolimba komanso zimapangitsa kuti khosi likhale lolimba.

Amaxabiso angamahlekwane kanye Neck Side Stretch

  • Zochita zolimbitsa thupi za khosi
  • Neck side kutambasula masewera olimbitsa thupi
  • Zolimbitsa thupi zolimbitsa thupi pakhosi
  • Zochita zolimbitsa khosi
  • Kutambasula khosi chizolowezi
  • Kulemera kwa thupi khosi kutambasula
  • Zochita zolimbitsa thupi za ululu wa khosi
  • Bodyweight khosi kutambasula mbali
  • Zochita za kusinthasintha kwa khosi
  • Zolimbitsa thupi kunyumba za kutambasula khosi