Ubu Extensor Adductor na Retractor Stretch

• Agache: Ndu ada hishishi
• Ibikoresho: Ise ile-iwe oju

Ijambo ryo kuri Ubu Extensor Adductor na Retractor Stretch

Ubu Extensor Adductor na Retractor Stretch bụ mmega ahụ zuru oke nke emebere iji kwalite mgbanwe, melite ọnọdụ, na ibelata mgbakasị akwara n'ubu, azụ na obi. Mmega ahụ dị mma maka ndị na-eme ihe omume chọrọ iji ubu mee ihe ma ọ bụ ndị na-anọ ogologo oge na tebụl, na-eduga n'ubu na-agbakọ. Site n'itinye mgbatị a n'ime usoro ha na-eme, ndị mmadụ n'otu n'otu nwere ike ibelata ahụ erughị ala ubu na azụ, ịbawanye oke mmegharị ahụ, ma kwalite nhazi ahụ n'ozuzu ya ka mma.

Kubahiriza: Ijambo kwa Ikirari Ubu Extensor Adductor na Retractor Stretch

• Gbatịa aka gị kwụ ọtọ n'ihu gị n'ogo ubu, gbachie mkpịsị aka gị na ọbụ aka gị chere ihu n'èzí.
• Jiri nwayọọ na-ebuli aka gị gaa n'ihu ka ị na-edobe ogwe aka gị ogologo, ị kwesịrị inwe mmetụta mgbatị n'ubu na elu azụ.
• Jide mgbatị a ihe dịka 20 ruo 30 sekọnd, na-eku ume nke ọma.
• Jiri nwayọ hapụ mgbatị ahụ wee laghachi n'ọnọdụ mmalite, wee megharịa mmega ahụ ugboro 3-5.

Komeza kuganiriza Ubu Extensor Adductor na Retractor Stretch

• Ndozi ziri ezi: Ịkwado ọnọdụ kwesịrị ekwesị dị oke mkpa mgbe ị na-eme mgbatị Ubu Extensor Adductor na Retractor. Guzo ọtọ ma ọ bụ nọdụ ala kwụ ọtọ, agbala azụ gị ma ọ bụ huruo n'ihu, n'ihi na ọnọdụ ndị a na-ezighi ezi nwere ike ibute nsogbu ma ọ bụ mmerụ ahụ.
• Jikwaa mmegharị gị: Banye n'ime mgbatị ahụ nwayọ wee zere mmegharị ọ bụla na-adịghị mma ma ọ bụ na mberede. Ndị a nwere ike ịkpata mgbaka akwara ma ọ bụ ịgbatị. Kama, gbado anya na mmegharị ahụ na-achịkwa nke ọma.
• Efefela oke: Ihe na-emejọkarị bụ ịkwanye ahụ gị karịa oke ya. Mgbatị ekwesịghị ịkpata mgbu. Ọ bụrụ na ị na-enwe mmetụta mgbu, ọ pụtara na ị na-agbasi ike. Kama nke ahụ, gbasie mbọ ike were nwayọ.
• Nkwenye: Nkwenye bụ isi ihe na-ahụ nsonaazụ. Gbalịa ime

Ubu Extensor Adductor na Retractor Stretch Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Ubu Extensor Adductor na Retractor Stretch?

Ee, ndị mbido nwere ike ịme mgbatị ahụ n'ubu Extensor Adductor na Retractor Stretch. Agbanyeghị, ọ dị mkpa ibido na mgbatị ọkụ iji gbochie mmerụ ahụ ọ bụla nwere ike ime. Dịka ọ dị na mmega ahụ ọ bụla, ọ dị oke mkpa idowe ụdị na usoro kwesịrị ekwesị. Ọ bụrụ na ịmaghị etu esi eme mmega ahụ a, ọ nwere ike inye aka ịkpọtụrụ onye na-enye gị ọzụzụ ma ọ bụ onye na-ahụ maka ahụike. Ha nwere ike inye nduzi ma hụ na ị na-eme mmega ahụ nke ọma.

Ibintu byinshi bijyanye no kwa Ubu Extensor Adductor na Retractor Stretch?

• The Doorway Stretch bụ mgbanwe ọzọ ebe ị kwụ n'okporo ụzọ mepere emepe, tinye aka gị n'ogo ubu n'akụkụ ọ bụla nke etiti ahụ, ma dabere n'ihu ruo mgbe ị na-enwe mmetụta gbatịa n'ubu na obi gị.
• The Seated Row Stretch bụ mgbanwe ebe ị na-anọdụ ala n'ala na-agbatị ụkwụ gị, gbanye eriri mgbochi n'ụkwụ gị, ma dọghachi azụ na eriri ahụ, na-ejikọta ọnụ ubu gị ọnụ.
• The Band Pull-Apart Stretch bụ mgbanwe ebe ị na-eji aka abụọ jide eriri na-eguzogide n'ihu gị n'ogo obi, wee dọpụ eriri ahụ iche, na-ejikọta eriri ubu gị ọnụ.
• Reverse Fly Stretch bụ mgbanwe ebe ị na-eguzo n'obere ikpere gị, gbatịa n'úkwù gị, gbatịa ogwe aka gị ogologo.

Ibintu byiza bikanagorwa Ubu Extensor Adductor na Retractor Stretch?

• Bent-Over Rows: Ihe omumu a na-emeju Ubu Extensor Adductor na Retractor Stretch site n'ilekwasị anya na rhomboids na mọzụlụ latissimus dorsi, bụ ndị bụ isi akwara na-etinye aka na nkwụghachi azụ na ntinye, n'otu n'otu, si otú a na-amụba ike na mgbanwe nke uru ndị a.
• Ihu na-adọkpụ: Mmega ahụ na-emeju Ubu Extensor Adductor na Retractor Stretch site n'ilekwasị anya na azụ deltoids, trapezius elu, na rhomboids, bụ ndị dị oké mkpa maka nkwụghachi azụ na ntinye, si otú ahụ na-eme ka ahụ ike na nkwonkwo ubu dịkwuo elu.