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Zigongono Back Stretch

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoPectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Amashwa eqhapho
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Ukuxhumana kwe Zigongono Back Stretch

The Elbows Back Stretch ndi masewera osavuta koma ogwira mtima omwe amayang'ana kwambiri minofu ya pachifuwa chanu, mapewa, ndi kumtunda kumbuyo, kumalimbikitsa kaimidwe kabwinoko komanso kusinthasintha. Ntchitoyi ndi yabwino kwa anthu omwe amathera nthawi yochuluka atakhala kapena akugwira ntchito pa kompyuta, chifukwa zimathandiza kuthana ndi kugwa kwapatsogolo komwe nthawi zambiri kumakhudzana ndi zochitikazi. Mwa kuphatikiza Elbows Back Stretch m'chizoloŵezi chawo, anthu amatha kuchepetsa kupsinjika kwa thupi, kusintha kaimidwe, ndi kupititsa patsogolo ntchito ya thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Zigongono Back Stretch

  • Gwirani manja anu pamodzi, manja anu atatambasula mokwanira.
  • Pang'onopang'ono kwezani manja anu mmwamba, mpaka aloze molunjika padenga.
  • Kenaka, pindani zigongono zanu ndikutsitsa manja anu kumbuyo kwa mutu wanu, ndi cholinga chokhudza kumtunda kwa msana wanu.
  • Gwirani malowa kwa masekondi 15-30, kenaka muwongolenso manja anu mmwamba pamwamba pa denga ndi kuwatsitsa patsogolo panu, kubwereza ndondomekoyi kangapo.

Izinto zokwenza Zigongono Back Stretch

  • Kuyika Pamanja Moyenera: Ikani manja anu kumbuyo kwanu ndi zala zanu zolozera pansi. Onetsetsani kuti manja anu ali osalala kumbuyo kwanu osati zala zanu zokha. Cholakwika chofala ndikuyika manja okwera kwambiri kapena otsika kwambiri, zomwe zingakhudze mphamvu ya kutambasula.
  • Mayendedwe Oyendetsedwa: Kokerani pang'onopang'ono ndi pang'onopang'ono zigongono zanu kumbuyo, ndicholinga chozibweretsa pafupi. Pewani kulakwitsa kukakamiza kusuntha kapena kugwedeza zigongono zanu kumbuyo, chifukwa izi zingayambitse kuvulala. Kutambasula kuyenera kukhala komasuka osati kuyambitsa kupweteka.
  • Njira Yopumira: Kumbukirani kupuma moyenera nthawi yonse yolimbitsa thupi. Anthu ena amakonda kugwira mpweya wawo panthawi yotambasula, koma ndikofunikira kuti mpweya upite ku minofu yanu

Zigongono Back Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Zigongono Back Stretch?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Elbows Back Stretch. Ndi masewera olimbitsa thupi osavuta komanso othandiza kuti muzitha kusinthasintha komanso kuchepetsa kupsinjika kumtunda, makamaka pachifuwa ndi mapewa. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuyamba pang'onopang'ono ndikuwonetsetsa kuti mukuchita bwino kuti musavulale. Ngati kusapeza kulikonse kapena kupweteka kwachitika, ntchitoyo iyenera kuyimitsidwa nthawi yomweyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Zigongono Back Stretch?

  • Kuyimirira Kwakhoma: Imani moyang'anizana ndi khoma, tambasulani manja anu kumbali ndikuweramitsa zigono zanu mpaka madigiri 90, kenaka yesani manja anu kukhoma ndikutsamira kutsogolo kuti mutambasule chifuwa ndi mapewa anu.
  • Kutambasulira kwa Elbow Pamwamba: Mwakusiyana uku, kwezani mkono umodzi pamwamba pa mutu wanu, pindani pa chigongono ndikufikira dzanja lanu kumbuyo kwanu, kenaka gwiritsani ntchito dzanja lanu lina kuti mukokere chigongono chanu pang'onopang'ono kuti mutambasule mozama.
  • Kutambasulira kwa Elbow: Gona m'mimba mwako ndikudzikweza m'miyendo, kenaka tambasulani chifuwa chanu pansi ndikusunga m'chiuno ndi miyendo yanu kuti mutambasule minofu ndi mapewa anu.
  • Kutambasulira Chigongono Chotambasula: Imirirani mowongoka ndi kutambasula mkono umodzi pachifuwa chanu, kenako gwiritsani ntchito dzanja lanu lina

Izinto zokufunda ezishisa ezivumelekile Zigongono Back Stretch?

  • The Upper Back Stretch ndi ntchito ina yowonjezera, chifukwa imayang'ana minofu yomwe ili pamwamba pa msana, ndikupereka masewera olimbitsa thupi pamene akuphatikizidwa ndi Elbows Back Stretch, yomwe imayang'ana kwambiri pachifuwa ndi mapewa.
  • Zochita zolimbitsa thupi za Shoulder Roll ndizothandizanso kwambiri ku Elbows Back Stretch, chifukwa zimathandiza kupititsa patsogolo kusuntha kwa mapewa ndi kusinthasintha, zomwe zimapindulitsa pa mphamvu zonse zam'mwamba za thupi ndi kaimidwe.

Amaxabiso angamahlekwane kanye Zigongono Back Stretch

  • Kuchita masewera olimbitsa thupi pachifuwa
  • Zolimbitsa thupi za Elbows Back Stretch
  • Zochita zotambasula pachifuwa
  • Zolimbitsa thupi zolimbitsa thupi pachifuwa
  • Kulimbitsa thupi pachifuwa kunyumba
  • Zochita zotambasula pachifuwa
  • Elbows Back Stretch njira
  • Bodyweight chifuwa kutambasula
  • Zigongono Back Tambasulani palibe zipangizo
  • Chifuwa minofu kutambasula ndi kulemera kwa thupi.