Rear Deltoid Stretch

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Deltoid Posterior

Sakonni ga Rear Deltoid Stretch

Rear Deltoid Stretch wani motsa jiki ne mai fa'ida wanda da farko ke kai hari ga tsokoki deltoid na baya, yana haɓaka sassaucin kafada da haɓaka mafi kyawun matsayi. Ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke yin ayyukan da ke buƙatar yin amfani da kafaɗa mai yawa ko waɗanda ke fuskantar matsewa a yankin kafada. Ta hanyar haɗa wannan shimfiɗa a cikin aikin yau da kullum, daidaikun mutane na iya rage tashin hankali na kafada, inganta motsi, da kuma hana yiwuwar rashin daidaituwa na tsoka.

Yanayinta: tsammanin nuni a nuni Rear Deltoid Stretch

• Da dayan hannunka, a hankali ka matsa matsi akan gwiwar gwiwar hannunka mai tsawo, ka ja shi kusa da kirjinka har sai ka ji mikewa a cikin deltoid na baya.
• Riƙe wannan matsayi na kimanin daƙiƙa 20 zuwa 30, tabbatar da cewa kar a ja da ƙarfi da haifar da wani rashin jin daɗi.
• Saki hannunka a hankali zuwa matsayinsa na asali.
• Maimaita tsari iri ɗaya tare da ɗayan hannun ku don tabbatar da miƙewa ɓangarorin biyu daidai.

Lajin Don yi Rear Deltoid Stretch

• Sarrafa Numfashi: Numfashi yana taka muhimmiyar rawa a kowane motsa jiki, gami da Rear Deltoid Stretch. Ka tuna da yin numfashi akai-akai a duk lokacin shimfiɗa. Yi numfashi yayin da kuka fara shimfiɗa kuma ku fitar da numfashi yayin da kuke zurfafa shi. Rike numfashinka zai iya haifar da tashin hankali na tsoka kuma ya rage tasirin shimfidawa.
• Kiyaye Tsantsan Tausasawa: Mutane da yawa suna yin kuskuren yin amfani da ƙarfi da yawa a ƙoƙarin zurfafa shimfiɗa. Wannan na iya haifar da ciwon tsoka ko rauni. Ya kamata mikewa ya zama mai laushi kuma bai haifar da ciwo ba. Idan ka

Rear Deltoid Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Rear Deltoid Stretch?

Ee, tabbas masu farawa za su iya yin aikin Rear Deltoid Stretch. Yana da sauƙi kuma mai tasiri wanda ke kaiwa ga deltoids na baya, ko ɓangaren baya na kafada. Ga yadda za a yi: 1. Tsaya ko zama a tsaye. 2. Kai hannu ɗaya a jikinka. 3. Yi amfani da dayan hannunka don jan gwiwar gwiwar hannun da aka mika a hankali zuwa kirjinka. 4. Rike don 15-30 seconds. 5. Maimaita a daya gefen. Ka tuna, yana da mahimmanci a kiyaye motsin ku a hankali da sarrafawa don guje wa rauni. Idan kun ji wani zafi yayin shimfiɗa, dakatar da nan da nan. Yana da kyau koyaushe a tuntuɓi ƙwararrun ƙwararrun motsa jiki don tabbatar da cewa kuna yin motsa jiki daidai lokacin da kuke farawa.

Me ya sa ya wuce ga Rear Deltoid Stretch?

• Wani bambance-bambancen shine Stretch na Doorway, inda kake tsaye a bakin kofa tare da lanƙwasa hannunka a kusurwar dama kuma hannunka yana tsayawa akan firam ɗin ƙofar, sannan ka matsa gaba don shimfiɗa deltoid na baya.
• Matsakaicin shimfiɗa ya sauka shine bambancin da ya shafi, inda kuka ɗaura hannu a saman kai, lanƙwasa shi a gwiwar hannu, kuma yi amfani da wannan hannun don cire gwiwar gwiwar hannu a hankali.
• Tawul ɗin ya bambanta inda kake riƙe tawul a bayan bayanka da hannaye biyu, hannu ɗaya yana kaiwa ƙasa daga sama ɗayan kuma yana ɗaga sama daga ƙasa, sannan a hankali ja tawul ɗin zuwa wasu kwatance don shimfiɗa deltoid na baya.
• A ƙarshe, 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 Ƙarƙa za a iya yi ta hanyar kwanciya a gefenka, mika hannun kasa, da shafa.

Me suna da abin da ya sanya ɗaukehawa ga Rear Deltoid Stretch?

• Fuskar Fuskar: Fuskar da ke jan ragamar deltoids na baya da kuma tsokoki na rotator cuff, suna haɓaka Rear Deltoid Stretch ta inganta lafiyar kafada da kwanciyar hankali gabaɗaya, rage haɗarin rauni.
• Reverse Flyes: Reverse Flyes suna hari rukunin tsoka iri ɗaya - deltoids na baya. Ta hanyar ƙarfafa waɗannan tsokoki, zai iya inganta tasiri na Rear Deltoid Stretch, yana ba da gudummawa ga mafi kyawun matsayi da gaba ɗaya ƙarfin kafada.