Lay Nɛk Pul
Profayiri y'eby'okufuna
Ntago Exercises:
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Okuwandikira ku Lay Nɛk Pul
Di Lay Nɛk Pul na fayn ɛgzampul we de tɔch mɔ di mɔsul dɛn na di nɛk, we de ɛp fɔ mek dɛn strɔng ɛn fɔ mek dɛn ebul fɔ chenj. I fayn fɔ ɛnibɔdi, mɔ di wan dɛn we de du spɔt ɔ tin dɛn we nid fɔ gɛt strɔng nɛk ɔ di wan dɛn we gɛt tɛnsiɔn na dɛn nɛk bikɔs dɛn de wok na di dɛsk fɔ lɔng tɛm. Pipul dɛn go want fɔ du dis ɛgzampul fɔ mek dɛn nɔ gɛt pen na dɛn nɛk, fɔ mek dɛn tinap fayn, ɔ fɔ mek dɛn ebul fɔ du tin dɛn we gɛt fɔ du wit di nɛk.
Okukubidde ku: Nkugiyigisa Lay Nɛk Pul
- Put yu an dɛn biɛn yu ed, put yu finga dɛn togɛda ɛn kip yu ɛlb dɛn wayd.
- Smɔl smɔl, es yu ed ɛn nɛk kɔmɔt na di flɔ, yuz yu an dɛn fɔ pul yu ed jisnɔ to yu chɛst we yu de kip yu bak flat na grɔn.
- Hol dis pozishɔn fɔ sɔm sɛkɔn, mek shɔ se yu kip yu nɛk ɛn yu spayna alaynɛd.
- Smɔl smɔl, put yu ed dɔŋ bak dɔŋ to di say we yu bigin, fri di tɛnsiɔn we de na yu nɛk, dɔn ripit di ɛgzampul fɔ di nɔmba we yu want fɔ ripit.
Amakulu mu kubiteekamu Lay Nɛk Pul
- Aw fɔ Put yu an: Put yu an dɛn jisnɔ biɛn yu ed. Yu finga dɛn fɔ de togɛda ɛn yu big an fɔ de biɛn yu yes. Nɔ pul yu nɛk ɔ ed ɔp wit yu an, we na mistek we bɔku pipul dɛn kin mek. Yu an dɛn de fɔ sɔpɔt, nɔto fɔ du di liftin.
- Engage Core Muscles: Di men tin fɔ dis ɛgzampul na fɔ ɛnjɔy yu bɛlɛ mɔsul dɛn. As yu de es yu ed ɛn sholda dɛn kɔmɔt na grɔn, pe atɛnshɔn fɔ yuz yu kɔr mɔsul dɛn pas fɔ yuz yu nɛk ɔ sholda dɛn. Wan mistek we yu kin mek na fɔ yuz di trɛnk we yu nɛk ɔ yu sholda gɛt fɔ pul yusɛf ɔp, ɛn dis kin mek yu strɛs ɔ wund.
- Kɔntrol Muvmɛnt: Du di ɛgzampul sloslo ɛn kɔntrol. Nɔ rɔsh fɔ pas na di
Lay Nɛk Pul Ebitala by'omuyigiriza
Mwebale kuteekamu Lay Nɛk Pul?
Yɛs, di wan dɛn we de bigin kin du di Lay Nɛk Pul ɛgzampul, bɔt dɛn fɔ bigin wit layt wet ɔ nɔ wet atɔl fɔ yus to di muvmɛnt ɛn avɔyd fɔ wund. i imכtant bak fכ mek sכh se di rayt fכm εn tεknik fכ tכk bכt di nεk mכsul dεm fayn fayn wan εn fכ mek i nכ strεn. If yu tɔk to pɔsin we sabi bɔt fitnɛs ɔ pɔsin we de tren, i go bɛnifit yu fɔ lan di kɔrɛkt we fɔ du dis ɛgzampul.
Ki kitiibwa eby'okukozesa omuntu Lay Nɛk Pul?
- Supine Neck Pull: Insay dis vεryushכn, yu de le flat pan yu bak pan mat, εn insted fכ yuz yu an dεm, yu de yuz di wet fכ yu ed fכ mek rεsistεns as yu de es yu nεk.
- Lay Nɛk Pul wit Tawɛl: Fɔ dis chenj, we yu de ledɔm, yu de yuz tawɛl we dɛn rap rawnd yu ed fɔ pul yu nɛk fɔ go bifo, we de gi yu difrɛn kayn tin we de mek yu nɔ ebul fɔ tinap.
- Lay Nɛk Pul wit Mɛdisin Bɔl: Dis vɛshɔn involv fɔ ledɔm wit mɛrɛsin bɔl we dɛn put ɔnda yu nɛk. Yu de yuz di wet we di bɔl gɛt fɔ mek yu nɔ ebul fɔ tinap tranga wan as yu de es yu nɛk ɔp.
- Lay Nɛk Pul wit Swis Bɔl: Dis chenj tan lɛk di mɛrɛsin bɔl vɛshɔn, bɔt yu de yuz Swis bɔl insted, we kin gi difrɛn
Eby'okukozesa omulungi okugabana n'eby'omanyi Lay Nɛk Pul?
- Sכlda Shrug dεm de bεnεfit as dεn de tכk di trapezius mכsul dεm we de sכpכt di nεk, so dat de mek di כvala nεk trεnk εn stεbiliti, we kin mek di Lay Nεk Pul wok fayn.
- di Sit Nεk Stretch na כda big komplimentari εksεsayz as i de fכkus fכ impruv di nεk fleksibiliti εn rεnj fכ muv, we kin εp fכ du di Lay Nεk Pul mכr ifektiv εn sef.
Amagamba ag'ewayogenze Lay Nɛk Pul
- Bodiweit eksasaiz fɔ di wɛst
- Lay Nek Pul wokɔt
- Nek Pul rutin we dɛn kin du
- Ɛksesaiz dɛn we yu kin du fɔ tɔch yu wɛst
- Bodiweit wɛst wokɔt
- Ɛksesaiz fɔ ridyus di wɛst
- No-ikwipmɛnt wɛst ɛksesaiz
- Lay Nek Pul teknik
- Home wokɔt fɔ wɛst
- Aw fɔ du Lay Nɛk Pul.