Upper Back Stretch
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Upper Back Stretch
Lub Upper Back Stretch yog ib qho kev tawm dag zog yooj yim tab sis siv tau zoo tsim los txo qhov nro thiab txhim kho qhov yooj yim ntawm sab nraub qaum thiab lub xub pwg nyom. Nws yog qhov zoo tagnrho rau cov tib neeg uas siv sijhawm ntev hauv cov haujlwm tsis tu ncua, xws li cov neeg ua haujlwm hauv chaw ua haujlwm lossis cov neeg tsav tsheb, lossis cov uas muaj kev tsis xis nyob sab nraub qaum. Ua qhov kev ncab no tsis tu ncua tuaj yeem txhim kho lub cev, txo qhov kev pheej hmoo ntawm mob nraub qaum, thiab pab txhawb rau tag nrho lub cev kev noj qab haus huv, ua rau nws xav tau ntxiv rau txhua qhov kev noj qab haus huv lossis kev noj qab haus huv.
Qhia txog: Lub thibkis Step-by-Step Upper Back Stretch
- Muab koj txhais tes ua ke, ob txhais tes tig sab nraud.
- Maj mam thawb koj txhais tes rau pem hauv ntej, tig koj sab nraub qaum thiab lub xub pwg nyom.
- Tuav txoj haujlwm no rau 20-30 vib nas this, hnov qhov ncab ntawm koj sab nraub qaum.
- Maj mam tso tawm thiab rov qab mus rau qhov chaw pib, rov ua qhov ncab raws li qhov xav tau.
Nruab ntxaug ntawv Upper Back Stretch
- **Controlled Movements**: Nco ntsoov tias koj lub zog qeeb thiab tswj tau. Tsis txhob maj los yog yuam kom ncab. Qhov no yog ib qho yuam kev uas tuaj yeem ua rau cov leeg mob lossis raug mob.
- ** Ua pa**: Nco ntsoov ua pa thoob plaws qhov ncab. Inhale thaum koj pib ncab thiab exhale thaum koj tso. Tuav koj ua tsis taus pa tuaj yeem ua rau tsis muaj qhov nro thiab tiv thaiv koj kom tsis txhob tau txais txiaj ntsig tag nrho ntawm kev ncab.
- **Consistency**: Consistency yog qhov tseem ceeb hauv txhua qhov kev tawm dag zog. Lub hom phiaj ua kom lub nraub qaum ncab tsis tu ncua, qhov zoo tshaj plaws txhua hnub, kom tswj tau yooj yim thiab txo cov leeg nro.
- ** Mloog Koj Lub Cev **: Tsis txhob thawb koj tus kheej mus rau qhov mob. Kev ncab zoo yuav tsum tsis xis nyob me ntsis tab sis tsis mob.
Upper Back Stretch FAQs
Tuaj nov cuag Upper Back Stretch?
Yog lawm, cov neeg pib tuaj yeem ua lub Upper Back Stretch ce. Nws yog ib txoj hauv kev yooj yim thiab ua tau zoo los txo qhov nro thiab txhim kho qhov yooj yim ntawm sab nraub qaum. Nov yog ib txoj hauv kev los ua nws: 1. Sawv ntsug lossis zaum ncaj. 2. Muab koj txhais tes ua ke rau pem hauv ntej ntawm koj hauv siab. 3. Nias koj ob txhais tes mus rau pem hauv ntej kom txog thaum koj hnov txog koj sab nraub qaum. 4. Tuav lub ncab li 30 vib nas this, ces tso. 5. Rov ua dua ob peb zaug. Nco ntsoov, nws yog ib qho tseem ceeb uas yuav tsum tau ua kom lub zog maj mam thiab tswj kom tsis txhob raug mob. Yog tias koj hnov mob, nres qhov kev tawm dag zog tam sim ntawd. Nws yog ib lub tswv yim zoo los sab laj nrog kws kho mob los yog tus kws kho lub cev yog tias koj tshiab rau kev tawm dag zog lossis muaj kev txhawj xeeb txog kev noj qab haus huv.
Yuav ua li cas kev sau ntawv tso? Upper Back Stretch?
- Lub Rooj Zaum Twist Upper Back Stretch yog ua los ntawm kev zaum ntawm lub rooj zaum, twisting koj lub cev mus rau ib sab, thiab siv lub rooj zaum nraub qaum rau kev txhawb nqa kom tob zuj zus.
- Tus Menyuam Pose Upper Back Stretch suav nrog txhos caug rau hauv av, ncab koj txhais tes tawm ntawm koj xub ntiag, thiab so koj lub hauv pliaj rau hauv av.
- Cat-Cow Stretch rau sab nraub qaum yuav tsum tau txais tag nrho plaub thiab sib hloov ntawm arching koj nraub qaum ntawm lub qab nthab (cat pose) thiab dipping rau hauv av (cow pose).
- Txoj Kev Sawv Cev Sawv Cev muaj xws li sawv ntsug li ob ko taw ntawm phab ntsa, ncav koj txhais tes tawm mus kov phab ntsa, thiab tom qab ntawd thawb koj lub duav rov qab thaum tuav koj txhais tes.
Yuav ntawm li cas kev caij kab mob los tso tso Upper Back Stretch?
- Scapular Squeeze ce yog ib qho zoo ntxiv rau Upper Back Stretch vim tias nws tsom rau kev ntxiv dag zog rau cov rhomboids, cov leeg ntawm koj lub xub pwg hniav, uas pab txhim kho lub cev thiab txo qhov mob nraub qaum.
- Tus Menyuam Pose stretch yog lwm qhov zoo ntxiv rau Upper Back Stretch raws li nws muab lub zog maj mam mus rau tag nrho lub nraub qaum, nrog rau sab nraub qaum, thaum tseem txo qis thiab txhawb kev so.
Cov ntawv cov tuam tsev muaj kev khiav Upper Back Stretch
- Upper Back Bodyweight Exercise
- Rov qab Stretching Workout
- Lub cev hnyav rov qab qoj ib ce
- Upper Back Stretch Routine
- Home Back Stretch Exercise
- Bodyweight Upper Back Training
- Tsis Muaj Cov Khoom Siv Rov Qab Stretch
- Rov qab Strengthening Bodyweight Exercise
- Upper Back Stretching Techniques
- Bodyweight Exercise for Back Pain