Side Lat Stretch

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki

Sakonni ga Side Lat Stretch

Side Lat Stretch shine motsa jiki mai tasiri wanda ke kaiwa tsokoki latissimus dorsi, haɓaka sassauci da kewayon motsi a cikin jiki na sama. Ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman inganta ƙarfin jikinsu na sama da yanayin su. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa rage ciwon baya, haɓaka daidaitawar kashin baya, da haɓaka wasan motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Side Lat Stretch

• Ka ɗaga hannun dama naka kai tsaye sama da kai, ajiye hannun hagu a gefenka.
• Lanƙwasa a hankali zuwa gefen hagu daga kugu yayin da kake riƙe hannun dama naka, jin shimfiɗa tare da gefen dama na jikinka.
• Riƙe matsayi na kimanin 15-30 seconds, numfashi mai zurfi a cikin shimfiɗar.
• Komawa a hankali zuwa wurin farawa, rage hannun dama, kuma maimaita shimfiɗar a wancan gefen ta ɗaga hannun hagu da lankwasa zuwa dama.

Lajin Don yi Side Lat Stretch

• Motsi masu sarrafawa: Guji motsi ko motsi mai sauri. Ya kamata a yi wannan motsa jiki a hankali kuma tare da sarrafawa don guje wa rauni da kuma tabbatar da cewa an shimfiɗa tsokoki yadda ya kamata.
• Numfasawa: Ka tuna da numfashi a duk lokacin motsa jiki. Yi numfashi yayin da kuke tsaye a tsakiya kuma ku fitar da numfashi yayin da kuke lanƙwasa zuwa gefe. Numfashin da ya dace yana taimakawa wajen haɓaka tasirin shimfidawa kuma yana hana dizziness.
• Kar a wuce gona da iri: Kuskuren gama gari shine ƙoƙarin mikewa da nisa. Wannan na iya haifar da rauni ko rauni. Yana da kyau a yi shimfiɗar daidai kuma zuwa matakin jin daɗi fiye da wuce gona da iri da rauni.
• Tsaida: Daidaituwa shine mabuɗin ciki

Side Lat Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Side Lat Stretch?

Ee, tabbas masu farawa za su iya yin motsa jiki na Side Lat Stretch. Yana da motsa jiki mai sauƙi kuma mai tasiri wanda zai iya taimakawa wajen inganta sassauci da ƙarfi a cikin baya da kuma sassan jiki. Koyaya, kamar kowane motsa jiki, yana da mahimmanci don farawa a hankali, kula da tsari daidai kuma a hankali ƙara ƙarfi yayin da ƙarfin ku da sassaucin ku ya inganta. Idan kun ji wani ciwo ko rashin jin daɗi, yana da kyau a dakatar da motsa jiki kuma ku tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki.

Me ya sa ya wuce ga Side Lat Stretch?

• Tsaye Side Lat Stretch tare da Dumbbell: Wannan ya haɗa da tsayawa a tsaye, riƙe da dumbbell a hannu ɗaya kuma lanƙwasa jigon ku zuwa gefe na gaba don shimfiɗa tsokoki na lat.
• Side Lat Stretch akan Ƙwallon Ƙarfafawa: Wannan sigar tana buƙatar ka kwanta gefe a kan ƙwallon kwanciyar hankali, shimfiɗa hannunka sama da kuma shimfiɗa jikinka don ƙirƙirar shimfiɗa mai zurfi a cikin tsokoki na lat.
• Sama da Latle Heighch tare da wani jabu banbance: Wannan ya hada da rike da hannayenka sama da hannayenka zuwa gefe zuwa gefe daya don shimfida tsokoki na lat.
• Side Lat Stretch a cikin Kofa: Wannan bambancin ya ƙunshi tsayawa a bakin kofa, sanya hannu ɗaya a kan firam ɗin kofa sama da tsayin kai da jingina jikinka zuwa gefe ɗaya don shimfiɗa tsokoki na lat.

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

• Layukan Zazzagewa suna haɓaka Side Lat Stretches ta hanyar yin aiki iri ɗaya rukunin tsoka, latissimus dorsi, amma a cikin motsin ja wanda ke taimakawa wajen daidaita motsin mikewa, haɓaka ma'aunin tsoka gabaɗaya.
• Deadlift wani motsa jiki ne wanda ya dace da Side Lat Stretches kamar yadda ya shafi dukan baya, ciki har da lats, kuma yana taimakawa wajen ƙarfafa waɗannan tsokoki, haɓaka sassauci da kewayon motsi da aka samu daga shimfidawa.