Rear Deltoid Stretch

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Araban jiki

Sakonni ga Rear Deltoid Stretch

Rear Deltoid Stretch shine motsa jiki mai fa'ida da farko wanda ke niyya ga deltoids na baya, inganta motsin kafada, sassauci, da kuma kawar da tashin hankali ko zafi. Wannan motsa jiki yana da kyau ga 'yan wasa, ma'aikatan ofis, ko duk wanda ya fuskanci taurin kai ko rashin jin daɗi a cikin kafadu saboda tsawon lokaci na rashin aiki ko maimaita motsi. Haɗa Rear Deltoid Stretch a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa kula da kyakkyawan matsayi, hana raunin kafada, da haɓaka ƙarfin babba da aiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Rear Deltoid Stretch

• Da dayan hannunka, a hankali ka kama gwiwar gwiwar hannun da aka mika a hankali ka ja shi a kirjin ka, ka rike hannunka daidai da kasa.
• Ja har sai kun ji shimfidawa a cikin deltoid na baya, wanda yake a bayan kafadar ku.
• Riƙe wannan shimfiɗar na tsawon daƙiƙa 20 zuwa 30, tabbatar da yin numfashi sosai kuma a ko'ina.
• Saki kuma maimaita mikewa da sauran hannun ku.

Lajin Don yi Rear Deltoid Stretch

• Matsayin Hannu: Mika hannunka a jikinka a tsayin kafada. Kada ka bari hannunka ya faɗi ko ya ɗaga sama da yawa saboda yana iya haifar da damuwa. Ya kamata hannunka ya zama madaidaiciya amma ba a kulle a gwiwar hannu ba.
• Jan hankali mai laushi: Yi amfani da ɗayan hannunka don jan hannun hannunka a hankali kusa da ƙirjinka har sai kun ji mikewa a kafada. Ka guji ja da ƙarfi saboda yana iya haifar da rauni. Jan hankali, tsayayye zai zama mafi fa'ida.
• Rike da Saki: Rike shimfiɗar na kusan daƙiƙa 15-30, shaƙa a kullum sannan a hankali a saki. Guguwa ta wannan tsari ko riƙe numfashinka na iya haifar da tashin hankali na tsoka kuma ya rage tasirin shimfidawa.
• Aiki na yau da kullun: Daidaituwa shine mabuɗin

Rear Deltoid Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Rear Deltoid Stretch?

Ee, masu farawa zasu iya yin motsa jiki na Rear Deltoid Stretch. Yana da sauƙi mai sauƙi wanda zai iya taimakawa wajen haɓaka sassauci da kewayon motsi a cikin kafadu. Ga yadda za a yi: 1. Tsaya ko zama a tsaye kuma kai hannu ɗaya a jikinka. 2. Yi amfani da dayan hannunka don jan gwiwar gwiwar hannun da aka miƙe zuwa kirjinka har sai ka ji mikewa a kafadarka. 3. Rike don 15-30 seconds. 4. Maimaita tare da ɗayan hannu. Ka tuna, yana da mahimmanci don kiyaye jikinka a annashuwa da shaƙa kamar yadda aka saba yayin yin wannan shimfiɗa. Har ila yau, kada ku shimfiɗa zuwa maƙasudin zafi. Idan kun ji wani rashin jin daɗi, rage ɗan shimfiɗa. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa kuna yin shimfida daidai.

Me ya sa ya wuce ga Rear Deltoid Stretch?

• Myad da na baya na deltooid na baya na bukatar ɗaga hannu daya sama da kai, lanƙwasa shi a gwiwar hannu, kuma ka yi amfani da sauran hannun ka kai a hankali cire gwiwar ka kuma ƙara cire gwiwar.
• The Doorway Rear Deltoid Stretch ya ƙunshi tsayawa a buɗaɗɗen ƙofa, sanya hannuwanku a kowane gefe na firam ɗin ƙofar a tsayin kafaɗa, da jingina a hankali har sai kun ji shimfiɗa a cikin deltoids na baya.
• 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa ya ƙunshi ya haɗa da tsayawa tare da gefenka zuwa bango, mika hannun mafi kusa da kuma sanya shi a kan bango, sannan a hankali juya jikinka daga bango har sai an ji mikewa a cikin deltoid na baya.
• Wurin zama Rear Deltoid Stretch yana buƙatar

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

• Fuskar Fuskar: Fuskar tana jan aiki a kan deltoids na baya, rhomboids, da trapezius na sama, suna haɓaka Rear Deltoid Stretch ta ƙarfafa waɗannan tsokoki da haɓaka gaba ɗaya kwanciyar hankali da matsayi.
• Reverse Flyes: Reverse Flyes da farko suna niyya ga deltoids na baya da kuma rhomboids, suna haɓaka Rear Deltoid Stretch ta haɓaka kewayon motsi da sassauci a cikin waɗannan tsokoki, haɓaka ingantacciyar daidaitawa ta baya.