Nauyin Kwance Yana Daga Kai

• Sakonnin ƙafa: Tsinkafa
• Kayan aiki: Watawa
• Musulunci Masu gudummawa: Sternocleidomastoid
• Musulunci Masu ɗauke da masu gudummawa: Levator Scapulae, Trapezius Upper Fibers

Sakonni ga Nauyin Kwance Yana Daga Kai

Motsa jiki mai nauyi Kwance Side dagawa motsa jiki ne da aka yi niyya da farko da nufin ƙarfafawa da toning wuyansa, kafada, da tsokoki na sama. Yana da kyau ga 'yan wasa, musamman waɗanda ke cikin wasanni masu hulɗa kamar kokawa da dambe, inda ƙarfin wuyan tsokoki ke da mahimmanci, da kuma mutanen da ke murmurewa daga wuyan wuyansa ko kafada. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullum, daidaikun mutane na iya haɓaka ƙarfin tsoka, inganta sassaucin wuyansa, da yiwuwar rage haɗarin rauni.

Yanayinta: tsammanin nuni a nuni Nauyin Kwance Yana Daga Kai

• Riƙe ƙaramin nauyi a hannunka na sama kuma sanya shi a gefen kai, kusa da kunnenka.
• A hankali ɗaga kan ku daga ƙasa, yin amfani da tsokoki a gefen wuyan ku da nauyi don samar da juriya.
• Riƙe kan ku sama na ƴan daƙiƙa kaɗan, sannan a hankali rage shi baya zuwa wurin farawa.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, sannan canza zuwa wancan gefen kuma maimaita aikin.

Lajin Don yi Nauyin Kwance Yana Daga Kai

• Yi amfani da ma'aunin da ya dace: Kuskure ɗaya da mutane ke yi shine amfani da ma'aunin nauyi da yawa. Wannan na iya haifar da rauni ko rauni. Fara da ƙaramin nauyi kuma a hankali ƙara shi yayin da ƙarfin ku ya inganta. Ka tuna, makasudin shine don haɓaka ƙarfin wuyanka, ba don ɗaukar nauyin nauyi kamar yadda zai yiwu ba.
• Sannu a hankali da kwanciyar hankali: Yi aikin a hankali kuma tare da sarrafawa. Guji motsi ko motsi mai sauri wanda zai iya haifar da rauni. Ya kamata motsin ku ya zama santsi, ɗaga kan ku zuwa rufi sannan ku sauke shi baya.
• Kiyaye Siffofin Da Ya dace: Tsaya jikinka a mike kuma ka guji karkata ko lankwasa kashin bayan ka. Jikin ku ya kasance a tsaye, tare da kai da wuyan ku kawai

Nauyin Kwance Yana Daga Kai Tambayoyin Masu Nuna

Shi beginners za su iya Nauyin Kwance Yana Daga Kai?

Ee, masu farawa za su iya yin aikin motsa jiki na kwance mai nauyi, amma yakamata su fara da ma'aunin nauyi ko babu nauyi kwata-kwata don guje wa rauni. An tsara wannan motsa jiki don ƙarfafa tsokoki na wuyansa. Koyaya, yana da mahimmanci cewa masu farawa su koyi daidai tsari da fasaha kafin ƙara kowane nauyi. Hakanan ana ba da shawarar a tuntuɓi mai horar da motsa jiki ko likitan motsa jiki don tabbatar da cewa ana yin aikin daidai kuma cikin aminci.

Me ya sa ya wuce ga Nauyin Kwance Yana Daga Kai?

• Aikin motsa jiki na Kwance Face Down Plate Neck Resistance wani nau'i ne inda kuka kwanta fuska a kan benci tare da farantin nauyi a bayan kan ku, kuma ku ɗaga kan ku sama.
• Dumbbell Neck Flexion shine bambancin inda kake kwance a bayanka akan benci tare da dumbbell yana hutawa a goshinka kuma ya ɗaga kai.
• Resistance Band Neck Extension wani madadin ne inda kuke amfani da maƙalar juriya da ke haɗe zuwa wani abu tsaye kuma ku shimfiɗa wuyan ku akan juriya.
• Yoga Ball Neck Bridge wani bambanci ne inda kuke kwance tare da kafadu a kan ƙwallon yoga da farantin nauyi akan ƙirjin ku, sannan ku ɗaga kai da na sama don ƙirƙirar gada.

Me suna da abin da ya sanya ɗaukehawa ga Nauyin Kwance Yana Daga Kai?

• Ayyukan Juriya na Wuyan Zama suma suna cika nauyin ɗaga kai na kwance mai nauyi yayin da suke haɗa motsi iri ɗaya amma daga wani kusurwa daban, wanda ke taimakawa wajen haɗa duk tsokoki na wuyan da haɓaka ƙarfin wuyan gabaɗaya da sassauci.
• Kafada Shrugs na iya zama babban ƙari ga Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya na Ƙarƙashin Ƙarƙashin Ƙarya na Ƙarƙashin Ƙarƙashin Ƙarya na Ƙarƙashin Ƙarƙashin Ƙarya na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya na Ƙarya na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa yayin da suke kaiwa ga tsokoki na trapezius, wanda ke goyan bayan wuyansa. Yin aiki akan waɗannan tsokoki na iya haɓaka fa'idodin motsa jiki na wuyansa da inganta matsayi.