Roll Side Lat Stretch

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Boli
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Serratus Anterior

Sakonni ga Roll Side Lat Stretch

The Roll Side Lat Stretch motsa jiki ne mai fa'ida wanda da farko ke kai hari ga tsokoki na latissimus dorsi, haɓaka sassauci, haɓaka matsayi, da kuma taimakawa wajen rigakafin ciwon baya. Ya dace da daidaikun mutane na kowane matakan motsa jiki, gami da 'yan wasa waɗanda ke buƙatar motsi mai yawa a cikin jikinsu na sama da ma'aikatan ofis waɗanda ke neman taimako daga taurin kai tsaye. Wannan motsa jiki yana da kyawawa saboda ba kawai yana ƙarfafa baya da kafadu ba, amma har ma yana inganta daidaituwar jiki da daidaituwa.

Yanayinta: tsammanin nuni a nuni Roll Side Lat Stretch

• Ɗaga hannun dama na dama kai tsaye zuwa saman rufin, sa'an nan kuma lanƙwasa a kugu zuwa gefen hagu, shimfiɗa hannun dama a kan ka don ƙirƙirar lanƙwasa tare da jikinka.
• Riƙe wannan matsayi na kimanin daƙiƙa 30, jin shimfiɗa tare da gefen dama na jikinka da kuma cikin tsokar lat na dama.
• Komawa a hankali zuwa wurin farawa, rage hannun dama, sa'an nan kuma maimaita motsa jiki tare da hannun hagu na hagu zuwa gefen dama.
• Maimaita wannan darasi don adadin maimaitawa da ake so, maɓalli na kowane lokaci.

Lajin Don yi Roll Side Lat Stretch

• Form Da Ya Kamata: Tabbatar cewa kuna da madaidaicin fom lokacin yin shimfiɗa. Fara da zama a kan dugadugan ku. Mika hannuwanku gaba kuma sanya abin nadi a gaban ku. Mirgine abin nadi na kumfa zuwa gefe ɗaya yayin da kake riƙe hannunka. Ya kamata a mike gefen ku. Idan kun ji wani rashin jin daɗi ko ciwo, tsaya nan da nan don hana rauni.
• Motsi masu sarrafawa: Tabbatar cewa motsinku yana jinkiri kuma ana sarrafa shi. Ka guje wa firgita ko bouncing, saboda waɗannan na iya haifar da rauni ko rauni na tsoka. Tasirin shimfidawa yana fitowa ne daga kiyaye tsayayyen motsi mai sarrafawa.
• Numfashi: Numfashi yana da mahimmanci yayin mikewa. Yi numfashi yayin da kuka fara shimfiɗa, kuma ku fitar da numfashi yayin da kuke mirgina zuwa gefe

Roll Side Lat Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Roll Side Lat Stretch?

Ee, masu farawa zasu iya yin motsa jiki na Roll Side Lat Stretch. Duk da haka, yana da mahimmanci a lura cewa tsari mai kyau da fasaha suna da mahimmanci don hana kowane rauni. Hakanan ana ba da shawarar farawa a hankali kuma a hankali ƙara ƙarfin yayin da jikin ku ya saba da motsa jiki. Idan ba ku da tabbacin yadda za ku yi motsa jiki daidai, la'akari da neman jagora daga ƙwararrun motsa jiki don tabbatar da aminci.

Me ya sa ya wuce ga Roll Side Lat Stretch?

• Tsaye Roll Side Lat Stretch: A cikin wannan sigar, kuna tsaye tsaye, sanya abin nadi na kumfa a bango kuma ku jingina da shi, yana shimfiɗa tsokoki na lat.
• Kneeling Roll Side Lat Stretch: Wannan sigar tana buƙatar ka durƙusa a ƙasa, sanya abin nadi a gefenka, kuma jingina jikinka akan shi don shimfiɗa tsokoki na lat.
• Prone Roll Side Lat Stretch: Don wannan bambancin, kuna kwance fuska a ƙasa, sanya abin nadi a ƙarƙashin gefen ku, kuma kuyi amfani da nauyin jikin ku don ƙirƙirar shimfiɗa a cikin tsokoki na lat.
• Supine Roll Side Lat Stretch: A cikin wannan sigar, kuna kwance a bayanku tare da abin nadi da aka sanya a gefen ku kuma ku mirgina akan shi don shimfiɗa tsokoki na lat.

Me suna da abin da ya sanya ɗaukehawa ga Roll Side Lat Stretch?

• "Standing Dumbbell Side Bend" yana haɓaka fa'idodin Roll Side Lat Stretch ta hanyar yin aiki akan tsokoki na wucin gadi, waɗanda ke da alaƙa kai tsaye da ƙungiyoyin gefe da ke cikin shimfiɗar, don haka haɓaka ƙarfin jiki gaba ɗaya da sassauci.
• Motsa jiki na "Seated Cable Row" yana da matukar dacewa ga Roll Side Lat Stretch yayin da yake kai hari ga rukunin tsoka iri ɗaya, da lats, da rhomboids a baya, yana haɓaka ƙarfi da juriya yayin da shimfiɗar ke taimakawa wajen kiyaye tsayin tsoka da sassauci.