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Wolemetsedwa Kugona Mbali Kukweza Mutu

Umakhi woMsebenzi

Inhloko yeziNdawoMbuma
IdivayisiWurumuhaye
Imimiselo eqhaphoSternocleidomastoid
Amashwa eqhaphoLevator Scapulae, Trapezius Upper Fibers
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Ukuxhumana kwe Wolemetsedwa Kugona Mbali Kukweza Mutu

The Weighted Lying Side Lifting Head Exercise ndi masewera olimbitsa thupi omwe cholinga chake ndi kulimbikitsa ndi kulimbitsa khosi, phewa, ndi minofu yam'mwamba. Ndi yabwino kwa othamanga, makamaka omwe ali pamasewera olumikizana monga nkhonya ndi nkhonya, pomwe minofu yamphamvu yapakhosi ndiyofunikira, komanso anthu omwe akuchira kuvulala kwa khosi kapena mapewa. Pophatikiza masewerawa m'chizoloŵezi chawo, anthu amatha kulimbitsa mphamvu ya minofu, kusintha kusinthasintha kwa khosi, komanso kuchepetsa chiopsezo cha kuvulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Wolemetsedwa Kugona Mbali Kukweza Mutu

  • Gwirani cholemetsa chaching'ono m'dzanja lanu lakumtunda ndikuchiyika pambali pa mutu wanu, pamwamba pa khutu lanu.
  • Pang'onopang'ono kwezani mutu wanu pansi, pogwiritsa ntchito minofu yomwe ili pambali pa khosi lanu ndi kulemera kuti mupereke kukana.
  • Imirirani mutu wanu kwa masekondi angapo, kenaka muchepetse pang'onopang'ono kubwerera kumalo oyambira.
  • Bwerezani izi kuti mubwereze nambala yomwe mukufuna, kenaka sinthani mbali ina ndikubwereza ndondomekoyi.

Izinto zokwenza Wolemetsedwa Kugona Mbali Kukweza Mutu

  • Gwiritsirani Ntchito Zolemera Moyenera: Cholakwika chimodzi chomwe anthu amalakwitsa ndicho kugwiritsa ntchito zolemera kwambiri. Izi zingayambitse kupsinjika kapena kuvulala. Yambani ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula. Kumbukirani, cholinga chake ndikukulitsa mphamvu ya khosi lanu, osati kukweza kulemera kwakukulu momwe mungathere.
  • Modekha komanso Mokhazikika: Chitani masewerawa pang'onopang'ono komanso mowongolera. Pewani kugwedezeka kapena kuyenda mwachangu komwe kungayambitse kuvulala. Kuyenda kwanu kuyenera kukhala kosalala, kukweza mutu wanu padenga ndikutsitsanso pansi.
  • Sungani Mafomu Oyenera: Sungani thupi lanu mowongoka ndipo pewani kupotoza kapena kupindika msana wanu. Thupi lanu liyenera kukhala lokhazikika, ndi mutu wanu ndi khosi lokha

Wolemetsedwa Kugona Mbali Kukweza Mutu Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Wolemetsedwa Kugona Mbali Kukweza Mutu?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Weighted Lying Side Lifting Head, koma ayenera kuyamba ndi zolemera zopepuka kapena opanda zolemetsa konse kuti asavulale. Ntchitoyi idapangidwa kuti ilimbikitse minofu ya khosi. Komabe, ndikofunikira kuti oyamba kumene aphunzire mawonekedwe olondola ndi njira musanawonjezere kulemera kulikonse. Ndibwinonso kukaonana ndi katswiri wa masewera olimbitsa thupi kapena katswiri wa masewera olimbitsa thupi kuti atsimikizire kuti masewerawa akuchitika moyenera komanso mosatetezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Wolemetsedwa Kugona Mbali Kukweza Mutu?

  • The Liing Face Down Plate Neck Resistance Workout ndi mtundu wina womwe mumagona pansi pa benchi ndi mbale yolemera kumbuyo kwa mutu wanu, ndikukweza mutu wanu mmwamba.
  • Dumbbell Neck Flexion ndi kusiyana komwe mumagona pamsana pa benchi yokhala ndi dumbbell pamphumi panu ndikukweza mutu wanu.
  • The Resistance Band Neck Extension ndi njira ina yomwe mumagwiritsa ntchito gulu lolimbana ndi chinthu chokhazikika ndikukulitsa khosi lanu motsutsana ndi kukana.
  • Yoga Ball Neck Bridge ndi kusiyana komwe mumagona ndi mapewa anu pa mpira wa yoga ndi mbale yolemera pachifuwa chanu, kenaka kwezani mutu wanu ndi thupi lanu lakumtunda kuti mupange mlatho.

Izinto zokufunda ezishisa ezivumelekile Wolemetsedwa Kugona Mbali Kukweza Mutu?

  • Zochita za Seated Neck Resistance zimagwirizananso ndi Weighted Lying Side Lifting Head monga momwe zimakhalira ndi kayendedwe kofanana koma kuchokera kumbali ina, zomwe zimathandiza kugwirizanitsa minofu yonse ya khosi ndikuwonjezera mphamvu zonse za khosi ndi kusinthasintha.
  • Mapewa a Shrugs angakhale owonjezera kwambiri kwa Weighted Lying Side Lifting Head pamene akuyang'ana minofu ya trapezius, yomwe imathandizira khosi. Kugwira ntchito pa minofuyi kungapangitse ubwino wa masewera olimbitsa thupi a khosi ndikuwongolera kaimidwe.

Amaxabiso angamahlekwane kanye Wolemetsedwa Kugona Mbali Kukweza Mutu

  • Kulimbitsa khosi Lolemera
  • Mbali Yagona Mutu Kwezani Mutu
  • Kuchita Zolimbitsa Thupi
  • Kukweza Mutu Wolemera
  • Side Liing Neck Workout
  • Wolemetsedwa Anagona Mbali Mutu Nyamulani
  • Kuchita Zolimbitsa Thupi za Neck
  • Maphunziro a Kulemera kwa Neck
  • Kumbali Kunama Pakhosi Kuchita Zolimbitsa Thupi Ndi Zolemera
  • Kuchita Zolimbitsa Thupi Kuti Mulimbitse Khosi