Chin-to-chɛst Stret
Profayiri y'eby'okufuna
Ntago Exercises:
Tekamu akatale mu kusolo lwo!
Okuwandikira ku Chin-to-chɛst Stret
di Chin-to-Chest Stretch na simpul yet ifektiv eksasaiz we de fos fכ rilivu tεnshכn εn impruv fleksibiliti na di nεk εn כp bak. Na fayn ɛgzampul fɔ ɛnibɔdi, mɔ di wan dɛn we de spɛn lɔng tɛm bifo kɔmpyuta ɔ we nɔ de tinap fayn. If yu put dis strɛch insay yu rutin, i kin ɛp fɔ mek yu nɔ fil fayn na yu nɛk, i kin mek yu tinap fayn, ɛn i kin mek yu bɔdi alaynɛd fayn fayn wan.
Okukubidde ku: Nkugiyigisa Chin-to-chɛst Stret
- Smɔl smɔl, put yu chin dɔŋ to yu chɛst, mek shɔ se yu bak stret ɛn yu sholda dɛn dɔŋ.
- Hol dis pozishɔn fɔ lɛk 20 to 30 sɛkɔn, fil wan strɛch saful wan na di bak pat na yu nɛk.
- Smɔl smɔl, es yu ed bak ɔp to di say we i bin de fɔs.
- Ripit dis ɛgzampul 3-5 tɛm, ɔ lɛk aw yu wɛlbɔdi prɔvayda tɛl yu.
Amakulu mu kubiteekamu Chin-to-chɛst Stret
- Slow ɛn Stedi: We yu bigin fɔ put yu chin dɔŋ to yu chɛst, du am sloslo ɛn saful wan. Nɔ yuz pawa ɔ jɔk yu nɛk. Dis mistek we dɛn kin mek kin mek pɔsin wund. Yu fɔ fil di strɛch na di bak pat na yu nɛk, nɔto na yu spayna.
- Hol ɛn Rilis: We yu chin dɔn nia yu chɛst lɛk aw i kin fil fayn, ol di pozishɔn fɔ lɛk 15 to 30 sɛkɔn. Dɔn, es yu ed bak smɔl smɔl na di say we yu bigin. Nɔ rɔsh dis prɔses. We yu muv kwik kwik wan, dat kin mek yu mɔsul dɛn strɛs.
- Breath Control: Mek shɔ se yu brith nɔmal wan we yu de du di strɛch. We yu ol yu briz, dat kin mek yu blɔd prɛshɔn go ɔp ɛn i kin mek di mɔsul dɛn nɔ rilaks.
- Rigyulariti: Kɔnsistɛns na di men tin fɔ ɛni ɛksesaiz rijim. Du di chin-to-chɛst
Chin-to-chɛst Stret Ebitala by'omuyigiriza
Mwebale kuteekamu Chin-to-chɛst Stret?
Yɛs, di wan dɛn we de bigin kin rili du di chin-to-chɛst strɛch ɛgzampul. Na simpul ɛn fayn ɛgzampul fɔ mek yu nɔ gɛt tɛnsiɔn na yu nɛk ɛn yu sholda dɛn. Na dis na wan men we fɔ du am: 1. Sidɔm ɔ tinap wit yu bak stret. 2. Slow slow yu chin to yu chest laik se yu de nod yu ed. 3. Hol di strεch fכ lεk 20-30 sekכnd, fil gud strεch na di bak pat na yu nεk. 4. Slow slow rayz yu ed bak to di stat posishun. 5. Ripit dis sɔm tɛm. Mɛmba se i impɔtant fɔ du dis ɛgzampul saful wan ɛn avɔyd ɛnitin we yu de muv wantɛm wantɛm fɔ mek yu nɔ wund. If yu fil ɛni pen, stɔp wantɛm wantɛm. Jɔs lɛk ɛni ɛksesaiz, i fayn ɔltɛm fɔ tɔk to pɔsin we sabi bɔt wɛlbɔdi biznɛs ɔ pɔsin we gɛt sɛtifiket fɔ tren bifo yu bigin fɔ du nyu ɛksɛsayz.
Ki kitiibwa eby'okukozesa omuntu Chin-to-chɛst Stret?
- Bihayn di Bak Nεk Strεch: Stand wit yu fut dεm hip distans apat, rich yu tu an dεm bihayn yu baksayd, εn ol yu lεft an wit yu rayt an. Yuz yu raytan fɔ stret yu lɛft an jisnɔ ɛn pul am kɔmɔt nia yu smɔl we yu de tilt yu ed to di rayt an.
- Lateral Neck Stretch: Stand ɔ sidɔm fayn fayn wan, dɔn tilt yu ed saydway to yu sholda. Yu kin yuz yu an fɔ pul yu ed saful wan fɔ go fa fawe insay di strɛch.
- Nek Rotation Stretch: Sidɔm ɔ tinap stret, dɔn yu fɔ tɔn yu ed smɔl smɔl to di rayt te yu fil se yu strɛch na di sayd na yu nɛk ɛn sholda. Ripit am na di lɛft say.
- Levator Skapulae Stretch: 1.
Eby'okukozesa omulungi okugabana n'eby'omanyi Chin-to-chɛst Stret?
- Sɔlda Rol: Dis ɛgzampul de kɔmplit di chin-to-chɛst strɛch bay we i de lus di mɔsul dɛn we de rawnd yu nɛk ɛn ɔpa bak, we de mek yu ebul fɔ strɛch yu nɛk fayn fayn wan ɛn fɔ tinap fayn, we kin mek yu nɔ strɛs pan di nɛk mɔsul dɛn.
- di כpa bak strεch: dis εksεsayz de kompliment di chin-to-chεst strεch bay we i de rεliv di tεnshכn na di כp bak εn di sכlda dεm, we bכku tεm de kכgεst wit di nεk tεnshכn, we de gi wan kכmprεhεnsiv כp bכdi strεch.
Amagamba ag'ewayogenze Chin-to-chɛst Stret
- Chin-to-chɛst strɛch ɛksɛsayz
- Wokɔt fɔ strɛch yu wɛst
- Bɔdi wet ɛksesaiz fɔ wɛst
- Chin-to-chɛst strɛch fɔ ridyus di wɛst
- Bɔdi wet wɛst wokɔt
- Chin-to-chɛst bɔdi wet ɛksɛsayz
- Waist targeting eksasaiz
- Chin-to-chɛst strɛch fɔ mek yu wɛst ton
- Bɔdi wet wɛst strɛch rutin
- Chin-to-chɛst slimming ɛksesaiz.