Thumbnail for the video of exercise: Roll Side Lat Stretch

Roll Side Lat Stretch

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiRuji
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoSerratus Anterior
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Roll Side Lat Stretch

The Roll Side Lat Stretch ndi ntchito yopindulitsa yomwe imayang'ana makamaka minofu ya latissimus dorsi, kupititsa patsogolo kusinthasintha, kusintha kaimidwe, ndi kuthandizira kupewa kupweteka kwa msana. Ndioyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuphatikiza othamanga omwe amafunikira kusuntha kosiyanasiyana kumtunda kwawo komanso ogwira ntchito muofesi kufunafuna mpumulo ku kuuma kochititsidwa ndi kukhala. Zochita izi ndi zofunika chifukwa sikuti zimangolimbitsa msana ndi mapewa, komanso zimalimbikitsa kugwirizanitsa thupi lonse ndi kusinthasintha.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Roll Side Lat Stretch

  • Kwezani dzanja lanu lamanja molunjika ku denga, kenaka pindani m'chiuno kumanzere kwanu, kutambasula dzanja lanu lamanja pamutu panu kuti mupange kupindika ndi thupi lanu.
  • Gwirani izi kwa masekondi pafupifupi 30, mukumva kutambasula kumanja kwa thupi lanu komanso minofu yanu yakumanja.
  • Pang'onopang'ono bwererani kumalo oyambira, tsitsani dzanja lanu lamanja, kenaka bwerezani zolimbitsa thupi ndi dzanja lanu lakumanzere lotambasulira kumanja kwanu.
  • Bwerezaninso izi kuti mubwereze kuchuluka komwe mukufuna, kusinthasintha mbali nthawi iliyonse.

Izinto zokwenza Roll Side Lat Stretch

  • Fomu Yoyenera: Onetsetsani kuti muli ndi fomu yoyenera pamene mukutambasula. Yambani ndi kukhala pa zidendene zanu. Kwezani manja anu kutsogolo ndikuyika chopukutira chithovu patsogolo panu. Pereka chopukutira cha thovu kumbali imodzi ndikukweza manja anu. Mbali yanu iyenera kutambasulidwa. Ngati mukumva kusapeza bwino kapena kupweteka, imani nthawi yomweyo kuti musavulale.
  • Mayendedwe Oyendetsedwa: Onetsetsani kuti mayendedwe anu akuchedwa komanso amayendetsedwa. Pewani kugwedezeka kapena kudumpha, chifukwa izi zingayambitse kupsinjika kwa minofu kapena kuvulala. Kuchita bwino kwa kutambasula kumabwera chifukwa chokhala ndi kayendedwe kokhazikika, koyendetsedwa.
  • Kupuma: Kupuma n'kofunika kwambiri potambasula. Pumani mpweya pamene mukuyamba kutambasula, ndikutulutsa mpweya pamene mukugudubuza kumbali

Roll Side Lat Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Roll Side Lat Stretch?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Roll Side Lat Stretch. Komabe, ndikofunikira kuzindikira kuti mawonekedwe oyenera ndi njira ndizofunikira kuti tipewe kuvulala kulikonse. Zimalimbikitsidwanso kuti muyambe pang'onopang'ono ndipo pang'onopang'ono muwonjezere mphamvu pamene thupi lanu lizolowera kuchita masewera olimbitsa thupi. Ngati simukudziwa momwe mungapangire masewera olimbitsa thupi moyenera, ganizirani kufunafuna chitsogozo kuchokera kwa katswiri wolimbitsa thupi kuti mutsimikizire chitetezo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Roll Side Lat Stretch?

  • Standing Roll Side Lat Stretch: Mumtunduwu, mumayimirira, ikani chopukutira pakhoma ndikutsamirapo, ndikutambasula minofu yanu.
  • Kneeling Roll Side Lat Stretch: Baibuloli likufuna kuti mugwade pansi, ikani chogudubuza kumbali yanu, ndikutsamira thupi lanu kuti mutambasule minofu yanu.
  • Prone Roll Side Lat Stretch: Pakusiyana uku, mumagona pansi, ikani chogudubuza pansi pa mbali yanu, ndikugwiritsa ntchito kulemera kwa thupi lanu kuti mupange kutambasula kwa minofu yanu.
  • Supine Roll Side Lat Stretch: M'bukuli, mumagona chagada ndi chopukusira cha thovu chomwe chimayikidwa pambali panu ndikuchigudubuza kuti mutambasule minofu yanu.

Izinto zokufunda ezishisa ezivumelekile Roll Side Lat Stretch?

  • "Standing Dumbbell Side Bend" kumawonjezera ubwino wa Roll Side Lat Stretch pogwira ntchito pa minofu ya oblique, yomwe imagwirizana mwachindunji ndi kayendetsedwe ka kayendetsedwe kake kamene kamayambitsa kutambasula, motero kumapangitsa kuti thupi likhale ndi mphamvu komanso kusinthasintha.
  • Kuchita masewera olimbitsa thupi "Seated Cable Row" ndikothandiza kwambiri kwa Roll Side Lat Stretch yomwe imayang'ana gulu lomwelo la minofu, lats, ndi rhomboids kumbuyo, kulimbikitsa mphamvu ndi kupirira pamene kutambasula kumathandiza kusunga kutalika kwa minofu ndi kusinthasintha.

Amaxabiso angamahlekwane kanye Roll Side Lat Stretch

  • Maphunziro a Roll Side Lat Stretch
  • Zochita zotambasula kumbuyo
  • Latissimus dorsi kutambasula ndi mpukutu
  • Zolimbitsa thupi zothandizidwa ndi roll-back
  • Zochita zotambasula m'mbali za msana
  • Momwe mungapangire Roll Side Lat Stretch
  • Njira Zopangira Roll Side Lat Stretch
  • Back minofu kutambasula ntchito mpukutu
  • Kuchita masewera olimbitsa thupi kumbuyo ndi roll
  • Kalozera wa Roll Side Lat Stretch.