Serratus Pɔstɛriɔ
Profayiri y'eby'okufuna
Ntago Exercises:
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Okuwandikira ku Serratus Pɔstɛriɔ
di Serratus Posterior εksεsayz fכs de mek di serratus posterior mכsul dεm strכng, we rili implεnt fכ mεnten di rayt posture εn fכ mek yu brith fayn fayn wan. Dis ɛgzampul kin fayn fɔ atlet dɛn, pipul dɛn we kin sidɔm fɔ lɔng tɛm, ɔ di wan dɛn we gɛt bak pen ɔ prɔblɛm wit aw dɛn de tinap. If yu put di Serratus Posterior eksasaiz insay yu rutin, i kin mek yu ɔl yu spɛnal wɛlbɔdi bɛtɛ, i kin mek yu pozishɔn fayn, ɛn i kin mek yu lɔng lɔng, we kin mek i bi valyu tin fɔ ad to ɛni fitnɛs rijim.
Okukubidde ku: Nkugiyigisa Serratus Pɔstɛriɔ
- Le flat pan yu bak pan bɛnch, ol wan dɔmbɛl wit yu tu an dɛn ɔp yu chɛst.
- Smɔl smɔl, put di dɔmbɛl biɛn yu ed, ɛn kip yu an dɛn stret. Yu fɔ fil se yu chɛst ɛn yu bak mɔsul dɛn dɔn strɛch.
- Stɔp fɔ smɔl tɛm, dɔn es di dɔmbɛl bak to di say we i bigin yuz di sem slo ɛn kɔntrol muvmɛnt.
- Ripit dis muvmɛnt fɔ di nɔmba we yu want fɔ ripit.
- Mek shɔ se yu kɔntrol yu muvmɛnt ɛn yu kɔr ɛnjɔy ɔl di tɛm we yu de du di ɛgzampul.
Amakulu mu kubiteekamu Serratus Pɔstɛriɔ
- **Kɔntrol Muvmɛnt**: Nɔ rɔsh fɔ du di ɛgzampul. kwik, jεk muvmεnt kin mek yu injuri εn i nכ go ifektivli tכk di serratus posita mכsul dεm. Bifo dat, pe atɛnshɔn pan di muvmɛnt dɛn we yu de muv sloslo ɛn we yu de kɔntrol, pe atɛnshɔn to di mɔsul dɛn we de kɔntrakt ɛn rilis.
- **Brith**: Fɔ blo fayn fayn wan impɔtant we yu de du ɛni wokɔt. Inhal as yu de pripia fɔ di muvmɛnt ɛn blo as yu de ɛksɛkutiv am. We yu ol yu briz, i kin mek yu blɔd prɛshɔn go ɔp ɛn i nɔ kin sɔpɔt di mɔsul wok.
- **Avoid Overstretching**: Wan kɔmɔn mistek we dɛn kin mek na di Serratus Posterior ɛgzampul na fɔ strɛch pasmak ɔ fɔ push tumɔs. Dis kin mek di mɔsul dɛn strɛs ɔ wund. Ɔltɛm
Serratus Pɔstɛriɔ Ebitala by'omuyigiriza
Mwebale kuteekamu Serratus Pɔstɛriɔ?
Yes, di wan dɛn we de bigin fɔ du di Serratus Posterior ɛgzampul. Bɔt i impɔtant fɔ bigin wit layt wet ɛn pe atɛnshɔn pan di kɔrɛkt fɔm fɔ avɔyd ɛni injuri. I fayn bak fɔ gɛt trena ɔ pɔsin we gɛt ɛkspiriɛns fɔ gayd yu fɔs. di Serratus Posterior na dip mכsul εn i kin triki sכmtεm fכ tכk, so εksεsayz lεk di skapula rεtrakshכn εn protrakshכn, εn dכmbεl pulכv kin εp. Mɛmba ɔltɛm fɔ wam yusɛf bifo ɛni ɛksesaiz ɛn kol afta yu dɔn du am.
Ki kitiibwa eby'okukozesa omuntu Serratus Pɔstɛriɔ?
- di Serratus Posterior Inferior vεryushכn de posishכn lכw εn i de εp fכ fכs fכ blo.
- di Baylateral Serratus Posterior vεryushכn de involv di tu say dεm na di mכsul grup, we de gi strכng sכpכt fכ di vεrbral kכlכm.
- di Yunilateral Serratus Posterior vεryushכn involv כnli wan sayd na di mכsul grup, we de gi yunik sכpכt εn muvmεnt to di spεnal kכlכm.
- di Ovadivεlכp Serratus Posterior vεryushכn de kכl am wit wan כnusual big כ strכng mכsul grup, we dεn kin si bכku tεm pan atlet dεm כ pipul dεm we de du hεvi fyzikal wok.
Eby'okukozesa omulungi okugabana n'eby'omanyi Serratus Pɔstɛriɔ?
- Sitכd Kebul Row: Dis εksεsayz de fכs tכk bכt di rכmboyd εn trapezius mכsul dεm, we, lεk di serratus posita, de involv insay skapula muvmεnt dεm εn i kin εp fכ mek yu post fayn εn rεdכks di risk fכ injuri na di bak εn sכlda.
- Dumbbell Pullovers: dis εksεsayz nכ de nכmכ de mek di serratus anterior strכng, bכt i de mek di serratus posterior, as di tu mכsul dεm de insay di muvmεnt fכ di sכlda gεrd, we de εp fכ mek di כvala sכlda stεbiliti εn muv.
Amagamba ag'ewayogenze Serratus Pɔstɛriɔ
- Serratus Posterior wokɔt fɔ wok
- Bodiweit eksasaiz fɔ bak
- Fɔ mek di Serratus Posterior strɔng
- Bak mɔsul trenin
- Bɔdi wet bak ɛgzampul dɛn
- Serratus Posterior we de mek pɔsin strɔng
- Trenin fɔ Serratus Posterior
- Bak mɔsul bɔdi wet wokɔt
- Serratus Posita mכsul εksεsayz
- Bodiweit trenin fɔ bak mɔsul dɛn