Nek Brij Prone

• Parti ya muntu: Kuraka.
• Empandika: Nuwolikoliya lomobwoya
• amagezi agakubya: Sternocleidomastoid
• amagezi ag'omusa: Trapezius Upper Fibers

Okuwandikira ku Nek Brij Prone

Di Nɛk Brij Prone na fayn ɛgzampul we de mek yu nɛk, yu sholda, ɛn yu ɔp bak ebul fɔ chenj ɛn mek yu ebul fɔ chenj, we de mek i fayn fɔ pipul dɛn we de du spɔt lɛk rɛslɛshɔn ɔ futbɔl usay di nɛk trɛnk impɔtant. I fayn bak fɔ ɛnibɔdi we de luk fɔ impɔtant postura, ridyus nɛk pen, ɔ fɔ wɛl frɔm injury we gɛt fɔ du wit am. If yu put dis ɛksesaiz insay yu rutin, yu go ebul fɔ mek yu mɔsul dɛn ebul fɔ bia, mek yu nɔ gɛt injury, ɛn yu go ebul fɔ du ɔl di bɔdi wok fayn fayn wan.

Okukubidde ku: Nkugiyigisa Nek Brij Prone

• Put yu an dεm na di tu say dεm na yu ed wit yu finga dεm we de pכynt to yu sכlda dεm, dis na fכ gi sכpכt εn bεlε.
• Smɔl smɔl, es yu hip dɛn kɔmɔt na grɔn we yu de push yu bɔdi ɔp wan tɛm, yuz yu an ɛn fut dɛn as sɔpɔt te yu bɔdi mek brij.
• Hol di brij pozishɔn fɔ sɔm sɛkɔn, mek shɔ se yu kip yu nɛk lɔng ɛn yu luk to yu ni dɛn.
• Jɛntri put yusɛf dɔŋ bak dɔŋ to di say we yu bigin, mek shɔ se yu de muv fayn ɛn kɔntrol am fɔ mek yu nɔ wund. Ripit di ɛgzampul lɛk aw dɛn nid am.

Amakulu mu kubiteekamu Nek Brij Prone

• Lift Smɔl smɔl: Lif yu hip ɛn yu bɔdi smɔl smɔl kɔmɔt na grɔn we yu de kip yu nɛk ɛn ed nɔ de muv. Nɔ mek di mistek we yu kin mek we yu de jɔk ɔ yuz sɔntin we yu de muv wantɛm wantɛm fɔ es yu bɔdi ɔp. Dis kin mek yu nɛk ɛn yu spayna strɛs. Yu muvmɛnt fɔ smol ɛn kɔntrol am.
• Sɔpɔt na di nɛk: Di wet na yu bɔdi fɔ sheb ivin bitwin yu fut ɛn di bak pat na yu ed, nɔto yu nɛk. Yu nɛk fɔ rilaks ɛn de na say we nɔ gɛt wan bɔt. Nɔ push yu nɛk tumɔs tranga wan na grɔn bikɔs dis kin mek yu strɛs we yu nɔ nid.
• Tɛknik fɔ Brith: Praktis di rayt we fɔ brith. Inhal as yu de es yu bɔdi ɛn blo as yu de blo

Nek Brij Prone Ebitala by'omuyigiriza

Mwebale kuteekamu Nek Brij Prone?

Yɛs, di wan dɛn we de bigin fɔ du di Nɛk Brij Prone ɛgzampul, bɔt i fayn fɔ du am ɔnda di gayd we pɔsin we sabi tren ɔ fisiotɛrapist de gi. Dis ɛgzampul de put bɔku strɛs pan di nɛk ɛn spayna, so i impɔtant fɔ yuz di rayt fɔm fɔ mek yu nɔ wund. Dɔn bak, i impɔtant fɔ bigin sloslo ɛn smɔl smɔl fɔ mek yu gɛt mɔ pawa as yu trɛnk ɛn fɔ chenj di tin dɛn we yu de du de go bifo. If yu fil ɛnitin we nɔ fayn ɔ we yu de fil pen we yu de du ɛksɛsayz, yu fɔ stɔp am wantɛm wantɛm.

Ki kitiibwa eby'okukozesa omuntu Nek Brij Prone?

• di Weyt Nεk Brij Prone: Insay dis vεryushכn, dεn kin put wan sכm weit plet na di fכs fכ mek di εksεsayz bכku εn fכ mek di nεk mכsul dεm strכng mכr.
• di Nεk Brij Prone wit Rεsistεns Bεnd dεm: Insay dis vεshכn, dεn de yuz rεsistεns bεnd dεm fכ ad tεnshכn, we de mek di nεk mכsul dεm trεnk εn bia.
• di Isometrik Nεk Brij Prone: Dis vεryushכn involv fכ ol di brij posishכn fכ wan sεt amoun fכ tεm, fכ impruv di mכskul dεm we de bia εn stεbiliti.
• Di Nɛk Brij Prone wit Yoga Blɔk: Dis vɛshɔn involv fɔ put yoga blɔk ɔnda di fɔɛd fɔ ad sɔpɔt ɛn fɔ ɛp fɔ mek i kɔntinyu fɔ alaynɛd ​​fayn we yu de du di ɛksesaiz.

Eby'okukozesa omulungi okugabana n'eby'omanyi Nek Brij Prone?

• di Sכlda Shrugs εksεsayz na big kompliment fכ Nεk Brij Pron biכs i de tכk di trapezius mכsul dεm we de sכpכt di nεk, we de εp fכ impruv di nεk trεnk εn stεbiliti.
• Di Deadlift na ɔda ɛgzampul we de kɔmplit di Nɛk Brij Prone as i de mek di ɔl posita chen strɔng, inklud di nɛk, bak, ɛn hip mɔsul dɛn, we de mek di ɔvala pefɔmɛns ɛn bɛnifit dɛn we di nɛk brij ɛksesaiz gɛt.