Chin tuck na yu

• Parti ya muntu: Kuraka.
• Empandika: Nuwolikoliya lomobwoya

Okuwandikira ku Chin tuck na yu

Di Chin Tuck ɛgzampul na simpul bɔt ifektiv fizik tɛrapi rutin we de mek di nɛk mɔsul dɛn strɔng mɔ ɛn i de mek di pɔsin tinap fayn. I fayn fɔ pipul dɛn we de sɔfa wit nɛk pen, tɛnsiɔn ed pen, ɔ di wan dɛn we de spɛn lɔng tɛm fɔ wok na tebul, we kin mek dɛn nɔ ebul fɔ tinap fayn. If yu put dis ɛksesaiz insay yu rutin, i kin mek dɛn sik ya nɔ bɔku, i kin mek yu spayna alaynɛd ​​fayn fayn wan, ɛn te go mek yu bɔdi tinap fayn ɛn kɔmfɔt.

Okukubidde ku: Nkugiyigisa Chin tuck na yu

• Slow slow tuck yu chin to yu chɛst, lɛk se yu de tray fɔ mek dabl chin, pan ɔl we yu de kip yu sholda ɛn bak steshɔn.
• Hol dis posishon fכ lεk 5 sekכnd, fil sכmtεm strεch along di bak pat pan yu nεk.
• Smɔl smɔl, es yu chin bak to di say we yu bigin.
• Ripit dis ɛgzampul 10 tɛm, mek shɔ se yu kɔntinyu fɔ muv sloslo ɛn kɔntrol ɔltin.

Amakulu mu kubiteekamu Chin tuck na yu

• Du di Tuck Kɔrɛkt: Fɔ du di chin tuck, pul yu ed ɛn chin jisnɔ stret bak, lɛk se yu de tray fɔ mek dabl chin. Tek tɛm mek yu nɔ tilt yu ed ɔp ɔ dɔŋ, bikɔs dis na kɔmɔn mistek we kin mek yu nɛk strɛs.
• Kɔntrol di Muvmɛnt: Mek shɔ se yu du di chin tuck sloslo ɛn wit kɔntrol. Nɔ jɔk ɔ muv kwik kwik wan, we kin mek yu wund. Di muvmɛnt fɔ smol ɛn kɔntrol am, ɛn yu fɔ fil saful wan strɛch na di bak pat na yu nɛk.
• Nɔ Du am pasmak: Wan ɔda mistek we dɛn kin mek na fɔ push tumɔs ɔ tu fa. Yu nɔ fɔ ɛva fil pen

Chin tuck na yu Ebitala by'omuyigiriza

Mwebale kuteekamu Chin tuck na yu?

Yes, di wan dɛn we de bigin fɔ du di Chin Tuck ɛgzampul kin rili du. Na simpul ɛn fayn ɛgzampul fɔ mek yu tinap fayn ɛn fɔ mek yu nɔ gɛt pen na yu nɛk. Bɔt jɔs lɛk ɛni ɛksesaiz, i impɔtant fɔ du am kɔrɛkt wan fɔ mek yu nɔ wund. I kin fayn fɔ mek di wan dɛn we de bigin fɔ du dis ɛgzampul ɔnda di gayd we pɔsin we de mɛn di bɔdi ɔ pɔsin we dɔn tren fɔ du am fɔs.

Ki kitiibwa eby'okukozesa omuntu Chin tuck na yu?

• Standing Chin Tuck: Dɛn kin du dis vɛshɔn we yu tinap stret, we dɛn de ɛmpɛsh fɔ alaynɛd ​​di ed wit di spayna.
• Supine Chin Tuck: Dɛn kin du dis we yu de ledɔm flat na yu bak, de push yu chin dɔŋ to yu chɛst.
• Wall Chin Tuck: Dis vεryushכn involv fכ tinap wit yu bak pan wan wכl, dεn tray fכ tכch di bak pat pan yu nεk to di wכl bay we yu tuck in yu chin.
• Prone Chin Tuck: Dɛn kin du dis we yu de ledɔm na yu bɛlɛ, es yu ed kɔmɔt na grɔn ɛn tuck yu chin to yu chɛst.

Eby'okukozesa omulungi okugabana n'eby'omanyi Chin tuck na yu?

• Sכlda Rol dεm: Sכlda Rol dεm de wok togɛda wit Chin Tucks bay we dεn de tכk bכt di trapezius mכsul dεm εn כda nεk εn sכlda mכsul dεm we de rawnd, we de mek yu post bεtεh εn rεdכks strεn na di nεk.
• Wall Angels: Wall Angels kin kompliment Chin Tucks bay we dεn de strכng di כl כp bak εn sholda rijyכn, εp fכ kכrekt di rכund sכlda dεm εn fכd ed posishכn, kכmכn tin dεm we Chin Tucks dεn de adrεs bak.