Elbows bak we de strɛch
Profayiri y'eby'okufuna
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Okuwandikira ku Elbows bak we de strɛch
di Elbows Back Stretch na simpul yet ifektiv eksasaiz we dεn mek fכ impruv כp bכdi fleksibiliti εn posture bay we i de tכk di chεst εn sכlda mכsul dεm. Na fayn tin fɔ ɛnibɔdi, mɔ di wan dɛn we de spɛn lɔng tɛm na tebul ɔ du wok dɛn we dɛn kin du ɔltɛm we kin mek dɛn nɔ tinap fayn. If yu put dis strɛch insay yu rutin, i kin ɛp fɔ mek yu nɔ gɛt bɔku tɛnsiɔn, i kin mek yu nɔ gɛt bɔku bɔku injury, ɛn i kin mek yu bɔdi alaynɛd fayn fayn wan, ɛn dis kin mek i fayn fɔ mek yu gɛt wɛlbɔdi.
Okukubidde ku: Nkugiyigisa Elbows bak we de strɛch
- Bɛnd yu ɛlbow so dat yu an dɛn go de pɔynt ɔp ɛn yu an dɛn go de bifo.
- Bring yu ɛlbow togɛda biɛn yu bak as fa as yu ebul ɛn kip yu an dɛn de pɔynt ɔp.
- Hol dis strεch fכ lεk 20 to 30 sekכnd, fil di strεch na yu chεst εn fכnt sכlda dεm.
- Slow slow ritɔn yu an dɛn to di say we yu bigin ɛn ripit di ɛgzampul fɔ di nɔmba we yu want fɔ ripit.
Amakulu mu kubiteekamu Elbows bak we de strɛch
- Am Pozishɔn: We yu de du di strɛch, mek shɔ se yu an dɛn de biɛn yu ed ɛn yu ɛlb dɛn de pɔynt bak. Nɔ pul yu nɛk ɔ ed we kin mek yu strɛs. Bifo dat, pe atɛnshɔn fɔ muv yu ɛlb dɛn bak.
- Kɔntrol Muvmɛnt: Di muvmɛnt fɔ slo ɛn kɔntrol. Nɔ muv jerky ɔ fast muvmɛnt we kin mek yu mɔsul dɛn strɛs ɔ injuri. Tek yu tɛm fɔ fil di strɛch na yu chɛst ɛn yu sholda.
- Brith: I impɔtant fɔ blo fayn we yu de du ɛni ɛksesaiz. Inhal as yu de pripia fɔ di strɛch ɛn blo as yu de du di strɛch. Dis go ɛp yu mɔsul dɛn fɔ rilaks ɛn mek di strɛch wok fayn.
- Brek ɔltɛm: Nɔ ol di
Elbows bak we de strɛch Ebitala by'omuyigiriza
Mwebale kuteekamu Elbows bak we de strɛch?
Yes, di wan dɛn we de bigin kin du di Elbows Back Stretch ɛgzampul. Na simpul ɛn ifektiv ɛgzampul fɔ ɛp fɔ mek yu ebul fɔ chenj ɛn fɔ mek yu nɔ gɛt tɛnsiɔn na di sholda ɛn ɔpa bak. Bɔt, lɛk ɛni ɛksesaiz, i impɔtant fɔ yuz di rayt fɔm ɛn nɔ push pas yu kɔmfɔt lɛvɛl fɔ avɔyd injuri. If yu fil ɛnitin we nɔ fayn, stɔp wantɛm wantɛm ɛn tɔk to pɔsin we sabi bɔt fitnɛs.
Ki kitiibwa eby'okukozesa omuntu Elbows bak we de strɛch?
- Di Ɔvahɛd Ɛlbɔ Stret: Fɔ dis chenj, yu es wan an stret ɔp, bɛn am na di ɛlb fɔ rich yu ɔp bak, dɔn yu yuz yu ɔda an fɔ prɛs di ɛlbo we bɛn smɔl.
- Di Ɛlbo we Sidɔm Stret: Dis min se yu fɔ sidɔm na chia, bɛn yu an biɛn yu ed ɛn yuz di ɔda an fɔ pul di ɛlbo. Dis na fayn tin fɔ di wan dɛn we kin gɛt balans prɔblɛm.
- Di Lying Down Elbow Stretch: Dɛn kin du dis bay we yu de ledɔm flat na yu bak, bɛn wan an biɛn yu ed, ɛn yuz di ɔda an fɔ pul di ɛlb jisnɔ. Dis vεryushכn kin bi mכr rilaks εn less strכng pan di bak.
- Di Wall-Assisted Elbow Stretch: Insay dis vεryushכn, yu tinap fכ fes wan wכl, put yu pal pan
Eby'okukozesa omulungi okugabana n'eby'omanyi Elbows bak we de strɛch?
- Sכlda Rol: dεn εksεsayz dεm ya de εp fכ mek di rεnj fכ muv na di sכlda jכint, we de kompliment di Elbows Back Stretch bay we i de mek sכh se di כl sכlda gεrd de fleksibul εn rεdi fayn fכ muv, we de ridyus di risk fכ injuri.
- di כp bak strεch: dis εksεsayz de kompliment di εlbo dεm bak strεch as i de tכk bכt di כp bak mכsul dεm, we de ingayj di tεm we di εlbo dεm bak strεch, dat mek i de εnhans di כvala fleksibiliti εn trεnk fכ di כp bכdi.
Amagamba ag'ewayogenze Elbows bak we de strɛch
- Bodiweit bak strɛch
- Elbows bak ɛksesaiz
- Bak ɛn chɛst wokɔt
- Bɔdi wet chɛst strɛch
- Elbow stretch fɔ bak
- Hom eksasaiz fɔ bak ɛn chɛst
- No ikwipmɛnt bak strɛch
- Bɔdi wet ɛksɛsayz fɔ mek yu gɛt bak trɛnk
- Elbows bak strɛch tɛknik
- Chɛst opin bɔdi wet ɛksɛsayz
Tul dɛn fɔ dis ɛksasayz
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