Kwanciya Neck Extensor Stretch

• Sakonnin ƙafa: Tsinkafa
• Kayan aiki: Araban jiki

Sakonni ga Kwanciya Neck Extensor Stretch

A kwance wulakancin motsa jiki ne mai amfani motsa jiki wanda da farko yakan bunkasa tsokoki a bayan wuyanka da rage tashin hankali da kuma rage tashin hankali ko tsawan lokaci na zama. Wannan motsa jiki yana da kyau ga mutanen da suke ciyar da lokaci mai yawa a gaban kwamfuta ko waɗanda ke fama da wuyan wuyansa da rashin jin daɗi. Haɗa da mawuyacin wurin mawuyacin aiki a cikin ayyukan ku na iya taimakawa wajen sauƙaƙe wuya ga wuya, kuma yana iya hana al'amuran da suka shafi haɗi masu wahala.

Yanayinta: tsammanin nuni a nuni Kwanciya Neck Extensor Stretch

• Sanya ƙaramin tawul ɗin nadi ko abin nadi a ƙarƙashin wuyanka don tallafi.
• Sannu a hankali kuma a hankali matse haƙar ku zuwa ga ƙirjin ku, jin shimfiɗa a bayan wuyan ku.
• Riƙe wannan matsayi na kimanin daƙiƙa 20-30, tabbatar da yin numfashi sosai kuma a ko'ina.
• Saki shimfiɗar kuma kwantar da wuyan ku, sannan maimaita aikin sau 3 zuwa 5, ko kamar yadda likitan ku na jiki ko mai horar da ku ya umarce ku.

Lajin Don yi Kwanciya Neck Extensor Stretch

• Sannu a hankali da kwanciyar hankali: A hankali ba da izinin kan ku zuwa ƙasa, barin nauyi yayi aikin. Ka guje wa kuskuren da aka saba yi na tilasta kanka ƙasa ko amfani da hannayenka don tura shi ƙasa, saboda wannan na iya haifar da damuwa mara amfani a kan tsokoki na wuyansa.
• Kula da Sarrafa: Yayin rage kan ku, yana da mahimmanci a kula da sarrafawa kuma kar a bar shi ya koma baya. Manufar ita ce a shimfiɗa tsokoki na wuyansa, ba don murkushe su ba. Kuskure na yau da kullun shine a hanzarta motsi, wanda zai haifar da rauni.
• Rike da Komawa: Da zarar kun runtse kan ku zuwa ga jin daɗi, riƙe matsayin na kusan daƙiƙa 10-20, sannan a hankali ɗaga kan ku zuwa sama.

Kwanciya Neck Extensor Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Kwanciya Neck Extensor Stretch?

Ee, mafari na iya yin aikin motsa jiki na Ƙarya Neck Extensor Stretch. Duk da haka, yana da mahimmanci a yi shi daidai don guje wa duk wani raunin da zai iya faruwa. Fara da mikewa a hankali kuma kada ka matsawa kanka da karfi. Saurari jikin ku kuma tsaya idan kun ji wani rashin jin daɗi. Yana iya zama da amfani a sami mai horarwa ko ƙwararrun ƙwararrun motsa jiki ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da tsari da fasaha mai kyau.

Me ya sa ya wuce ga Kwanciya Neck Extensor Stretch?

• Supine Abun kari-shimfiɗa: kwance lebur a baya a kan gado ko benci, bari naka kauda kai a hankali ya shimfiɗa tsokoki a hankali.
• Yoga Cobra Pose: Wannan matsayi ya haɗa da kwanciya kwance akan ciki sannan kuma ɗaga ƙirjin ku daga ƙasa ta hanyar daidaita hannuwanku, wanda kuma yana shimfiɗa wuyan wuyansa.
• Pilates Neck Pull: A cikin wannan darasi, kuna kwance a bayanku tare da hannayenku a bayan kanku, sannan a hankali ku ɗaga kan ku da wuyan ku daga ƙasa, kuna shimfiɗa kayan wuyan ku.
• Stability Ball Neck Extensor Stretch: Don wannan bambancin, kuna buƙatar ƙwallon kwanciyar hankali. Ku durkusa gaban kwallon kuma sanya kirjin ku a kai, sannan ku yi gaba a hankali har sai kunnuwanku sun kasance

Me suna da abin da ya sanya ɗaukehawa ga Kwanciya Neck Extensor Stretch?

• Aikin motsa jiki na Chin Tuck yana cika Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙirar wuyansa, wanda ke taimakawa wajen kiyaye ingantaccen sassaucin da aka samu daga shimfiɗa.
• Maɗaukaki mai kyau shine mai kyau ƙari ga m kari-gaba yana shimfiɗa yayin da yake mai da hankali a kan tsokoki na wuya, samar da cikakkiyar motsa jiki ga ci gaban tsoka.