Levator skapula dɛn
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Okuwandikira ku Levator skapula dɛn
di Levator Scapulae εksεsayz de fכs tכk bכt di mכsul we de rכn dכn di sayd fכ di nεk εn di כp bak, we de εp fכ impruv di poshכn εn ridyus di nεk tεnshכn. I fayn fɔ pipul dɛn we kin spɛn lɔng tɛm na tebul ɔ kɔmpyuta, ɛn bɔku tɛm dɛn kin mek dɛn nɛk ɛn sholda stif. If yu put dis ɛksesaiz insay yu rutin, i kin mek di mɔsul dɛn nɔ strɛs, i kin mek yu nɛk ebul fɔ muv ɛn gɛt trɛnk, ɛn i kin mek yu ɔl di ɔpa bɔdi fit.
Okukubidde ku: Nkugiyigisa Levator skapula dɛn
- Tilt yu ed smɔl smɔl to wan say, ɛn aim fɔ tɔch yu yes to yu sholda we yu nɔ go es di sholda ɔp.
- hכl dis posishכn fכ lεk 15-30 sekכnd fכ strεch di Levator Scapulae mכsul.
- Smɔl smɔl, go bak yu ed to di say we nɔ gɛt wanwɔd.
- Ripit di prɔses na di ɔda say.
Amakulu mu kubiteekamu Levator skapula dɛn
- Mek Yu Tink Kɔrɛkt: Wan mistek we dɛn kin mek na fɔ rawnd yu sholda ɔ fɔ strɛch yu nɛk we yu de du di ɛksesaiz. Ɔltɛm kip yu spayna stret, sholda dɛn dɔŋ ɛn bak, ɛn yu nɛk na nyutral pozishɔn. Dis kin ɛp fɔ tɔch di kɔrɛkt mɔsul dɛn ɛn i kin mek di risk fɔ inju nɔ bɔku.
- Kɔntrol Yu Muvmɛnt: Nɔ muv jɔk ɔ fast. Di men tin fɔ dis ɛgzampul na fɔ muv sloslo ɛn kɔntrol. We yu rɔsh fɔ du di ɛgzampul, yu kin gɛt prɔblɛm fɔ pul wan mɔsul ɛn nɔ wok di Levator Scapulae fayn fayn wan.
- Yuz di rayt Resistans: If yu de yuz resistance band ɔ weit, mek shɔ se dɛn nɔ tu
Levator skapula dɛn Ebitala by'omuyigiriza
Mwebale kuteekamu Levator skapula dɛn?
Yes, di wan dɛn we de bigin kin rili du di Levator Scapulae ɛgzampul dɛn. Bɔt lɛk ɛni ɔda ɛksesaiz, i impɔtant fɔ bigin wit layt intensiti fɔ avɔyd injuri ɛn smɔl smɔl inkris as trɛnk ɛn fleksibiliti de impɔtant. di Levator Scapulae na wan mכsul we de rכn dכn di bak pat na di nεk εn i de εp wit di akshכn fכ es di sכlda bled. Sɔm simpul ɛgzampul dɛn fɔ dis mɔsul na fɔ strɛch yu nɛk, fɔ shrug yu sholda, ɛn fɔ pul di rɛsistɛns band. I fayn ɔltɛm fɔ tɔk to pɔsin we sabi bɔt fitnɛs ɔ pɔsin we de mɛn yu bɔdi fɔ mek shɔ se dɛn du di ɛgzampul dɛn kɔrɛkt wan.
Ki kitiibwa eby'okukozesa omuntu Levator skapula dɛn?
- sεkכn vεryushכn kin bi bifid Levator scapulae, usay di mכsul de split insay tu difrεnt sεkshכn dεm, we kin mek di trεnk go כp bכt di fleksibiliti dכn.
- di tכd vεryushכn kin bi wan Levator scapulae we nכ sכmtεm tik כ haypatrכfi, we kin gi כda trεnk bכt i kin mek i stif εn rεdכks fכ muv.
- di fכs vεryushכn kin bi wan Levator scapulae we fכs wit כda mכsul we de nia, lεk di rhomboid, we de afekt di כvala fכnshכn εn muvmεnt fכ di sכlda.
- di fayv vεryushכn kin bi wan Levator scapulae we nכ de כ we nכ de divεlכp bכku, we go lεk fכ ridyus di sכlda εleveshכn εn i kin bi כda muvmεnt ishu dεm.
Eby'okukozesa omulungi okugabana n'eby'omanyi Levator skapula dɛn?
- di shכlda shrug dεm de tכk to di trapezius mכsul, we de wok in kכnjכkshכn wit di Levator Scapulae fכ kכntro di sכlda bled dεm, so i de εnhans di כvala sכlda εn nεk trεnk εn fleksibiliti.
- di sit rכw εksεsayz kin kompliment di Levator Scapulae εksεsayz dεm bak as i de tכk bכt di rhomboids εn latissimus dorsi, mכsul dεm we de wok sinagεstik wit di Levator Scapulae fכ stebul εn muv di sכlda bled dεm, so dat de mek di mכsul dεm bεlε.
Amagamba ag'ewayogenze Levator skapula dɛn
- Bɔdi wet bak ɛksɛsayz
- Levator skapulae wokɔt
- Fɔ mek di bak mɔsul dɛn strɔng
- Bodiweit eksasaiz fɔ bak
- Bak mɔsul wokɔt
- Fɔ mek di bak trɛnk bɛtɛ
- Levator scapulae we de mek di skapula dɛn strɔng
- Bodi weit bak trenin
- Bak mɔsul toning
- Bodyweight routine fɔ bak mɔsul dɛn