Baya Pec Stretch

• Sakonnin ƙafa: AyyaAna karin ayyaAna., Azurarawa
• Kayan aiki: Araban jiki

Sakonni ga Baya Pec Stretch

The Back Pec Stretch wani ingantaccen motsa jiki ne wanda da farko ke kaiwa tsokar kirji, inganta sassauci da kuma kawar da tashin hankali. Yana da kyau ga mutanen da ke yin nauyi ko kuma waɗanda ke ɗaukar dogon lokaci suna ratsawa a kan kwamfuta, saboda yana taimakawa wajen daidaita matsayi da rage maƙarƙashiya. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya haɓaka ƙarfin ku na sama gaba ɗaya, inganta ma'aunin tsoka, da rage haɗarin rauni, yana mai da shi ƙari mai fa'ida ga kowane tsarin dacewa ko lafiya.

Yanayinta: tsammanin nuni a nuni Baya Pec Stretch

• Mika hannuwanku a bayan baya kuma ku haɗa yatsun ku.
• A hankali ɗaga hannuwanku zuwa sama yayin da kuke ajiye ƙirjinku waje da haƙarku sama, har sai kun ji shimfiɗa a kafadu da ƙirjin ku.
• Riƙe wannan matsayi na kimanin daƙiƙa 20-30, tabbatar da yin numfashi sosai kuma a ko'ina.
• A hankali runtse hannuwanku baya kuma ku shakata kafin maimaita shimfiɗa don wani saiti.

Lajin Don yi Baya Pec Stretch

• Motsi Mai Sarrafa: A hankali juya hannayenku baya, kiyaye gwiwar gwiwar ku a tsayi ɗaya da kafaɗunku. Riƙe na 15-30 seconds, sannan komawa zuwa wurin farawa. Makullin a nan shine kiyaye iko a duk lokacin motsi, kuma ba tilastawa ko gaggãwa shimfidawa ba. Kuskure na yau da kullun shine yin amfani da juzu'i ko motsi mai sauri, wanda zai haifar da raunin tsoka.
• Kiyaye Form Mai Kyau: Tsaya tsaka-tsakin kashin baya kuma kafadunku ƙasa da baya a duk faɗin. Ka guji karkatar da kafaɗunka ko ɗaga baya, saboda hakan na iya haifar da rauni

Baya Pec Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Baya Pec Stretch?

Ee, tabbas masu farawa za su iya yin motsa jiki na Back Pec Stretch. Wannan motsa jiki yana da sauƙi kuma yana da fa'ida don inganta sassauci da kuma kawar da tashin hankali a cikin kirji da yankin kafada. Duk da haka, kamar kowane motsa jiki, yana da mahimmanci don farawa a hankali kuma kada ku matsawa sosai, musamman ma idan kun kasance sabon motsa jiki ko kuma kuna da wasu yanayin kiwon lafiya da suka rigaya. Idan kun ji wani ciwo yayin shimfiɗawa, tsaya nan da nan kuma ku tuntuɓi mai sana'a na kiwon lafiya ko ƙwararren motsa jiki.

Me ya sa ya wuce ga Baya Pec Stretch?

• Tsaya bango: Tsaya gefe kusa da bango, mika hannunka kuma sanya tafin hannunka a jikin bango, sannan a hankali ka juya jikinka daga bango don jin mikewa a cikin tsokoki na pectoral.
• Miƙen bene: Kwanciya a kan bayanku a ƙasa, miɗa hannuwanku zuwa gefe tare da dabino suna fuskantar sama, kuma ba da damar nauyi don shimfiɗa tsokar ƙirjin ku.
• Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon ƙafa: Zauna a kan ƙwallon kwanciyar hankali, sannu a hankali tafiya ƙafafunku gaba kuma ba da damar bayanku ya yi birgima a hankali a kan ƙwallon, shimfiɗa hannuwanku zuwa gefe don shimfiɗa ƙirjin ku.
• Girgizar Kafadar Jiki: Tsaya tsaye, kawo hannu ɗaya a jikinka, yi amfani da ɗayan hannunka don shafa haske akan gwiwar gwiwarka, ja shi zuwa ga ƙirjinka har sai ka ji shimfiɗa a kafada da baya.

Me suna da abin da ya sanya ɗaukehawa ga Baya Pec Stretch?

• Dumbbell Flyes na iya haɗawa da Back Pec Stretch ta ƙarfafa tsokoki na pectoral, wanda zai iya taimakawa wajen haɓaka sassaucin ku da kewayon motsi yayin shimfiɗa.
• The Scapular Wall Slide motsa jiki wani kyakkyawan kari ne saboda ba kawai yana shimfiɗa pecs ba, har ma yana ƙarfafa tsokoki tsakanin ruwan kafada, inganta ingantaccen matsayi da kuma magance tasirin zagaye-kafada sau da yawa haifar da matsananciyar tsokoki.