Splenius kapitis we gɛt di sik
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Okuwandikira ku Splenius kapitis we gɛt di sik
Di Splenius Capitis eksasaiz na wokaut we yu de du we yu de du di wok we yu de du we de mek di nεk εn di כp bak mכsul dεm strכng, we de mek di fכs tin bכku εn i de ridyus di risk fכ di nεk pen εn injuri. I fayn fɔ pipul dɛn we kin spɛn lɔng tɛm na say dɛn we dɛn kin sidɔm, lɛk di wan dɛn we de wok na ɔfis, bikɔs i kin ɛp fɔ kɔba di strɛs we dɛn kin gɛt we dɛn kin put dɛn ed fɔ go bifo ɔltɛm. If yu put dis ɛksesaiz insay yu rutin, i kin mek yu nɛk muv fayn, i kin mek yu nɔ gɛt tɛnsiɔn ed pen, ɛn i kin ɛp fɔ mek yu spayna gɛt wɛlbɔdi.
Okukubidde ku: Nkugiyigisa Splenius kapitis we gɛt di sik
- Bigin bay we yu sidɔm stret na chia, yu fut dɛn flat na grɔn ɛn yu an dɛn rɛst na yu shɔl.
- Smɔl smɔl, tɔn yu ed to di rayt say, as fa as yu ebul fɔ go fayn, ɛn aim fɔ briŋ yu chin oba yu sholda. Kip yu sholda dɛn rilaks ɛn nɔ es dɛn ɔp to yu yes.
- Hol dis posishon fo som sekond, den slow slow riton yu ed to di senta.
- Ripit di sem muvmɛnt na di lɛft say, bak ol di pozishɔn fɔ sɔm sɛkɔn bifo yu go bak na di sɛnt.
- Du dis ɛgzampul fɔ lɛk 10-15 ripit na ɛni say, ɛn aim fɔ du am tu to tri tɛm insay di de fɔ mek yu gɛt di bɛst rizɔlt. Mɛmba fɔ tɔk to pɔsin we de mɛn yu bɔdi ɔ pɔsin we de tren yu ɔltɛm
Amakulu mu kubiteekamu Splenius kapitis we gɛt di sik
- Wom Up: Bifo yu bigin ɛni ɛksesaiz, i rili impɔtant fɔ mek yu bɔdi wam, ivin di mɔsul dɛn na yu nɛk. If yu du dat, i go ɛp fɔ mek yu nɔ gɛt strɛs ɛn ɔda bad bad tin dɛn. Yu kin wam yusɛf bay we yu du sɔm layt kardio, lɛk fɔ jok insay ples ɔ jomp jak, dɔn du sɔm saful saful nɛk strɛch.
- Kɔrɛkt Fɔm: We yu de du ɛksɛsayz na yu nɛk, i impɔtant fɔ mek yu kɔntinyu fɔ gɛt di rayt fɔm. Kip yu spayna stret ɛn avɔyd fɔ twist ɔ tɔn yu nɛk di we we nɔ natin. Dɔn bak, mek shɔ se yu muv sloslo ɛn kɔntrol am, nɔto jɔk ɔ rɔsh.
- Smɔl smɔl: Start wit layt rɛsistɛns ɛn smɔl smɔl i go ɔp as yu trɛnk de go bifo. If di mɔsul lod pasmak, i kin mek i strɛs ɛn ɔda tin dɛn kin wund.
- Yuz Miro: I kin fayn fɔ du dɛn ɛgzampul ya bifo miro fɔ mek shɔ se yu du am
Splenius kapitis we gɛt di sik Ebitala by'omuyigiriza
Mwebale kuteekamu Splenius kapitis we gɛt di sik?
di Splenius Capitis na wan mכsul we de na di bak pat na yu nεk we de εp fכ muv di nεk εn ed. pan ɔl we nɔto patikyula ɛgzampul dɛn de we dɛn kɔl "Splenius Capitis exercise", ɛksesaiz dɛn de we kin ɛp fɔ mek dɛn mɔsul ya strɔng. Fɔ tru, di wan dɛn we de bigin fɔ du dɛn ɛgzampul dɛn ya, bɔt dɛn fɔ bigin sloslo ɛn saful saful fɔ mek dɛn nɔ wund. Na sɔm ɛgzampul dɛn we kin ɛp fɔ mek di Splenius Capitis strɔng: 1. Nɛk Tilt: Tilt yu ed fɔ go bifo so dat yu chin go tɔch yu chɛst, dɔn tilt am bak as fa as yu ebul. Ripit dis muvmɛnt sloslo. 2. Nek Turns: Turn yu ed fo luk ova yu rait sholda, den ton fo luk ova yu lef sholda. Ripit dis muvmɛnt sloslo. 3. Nek Sayd Bɛnd: Tilt yu ed so dat yu rayt yes go muv to yu rayt sholda, dɔn tilt am so dat yu lɛft yes go muv to yu lɛft sholda. Ripit dis muvmɛnt sloslo. Mɛmba se i impɔtant fɔ mek dɛn muv dɛn ya sloslo ɛn kɔntrol dɛn. Nɔ ɛva fos pɔsin
Ki kitiibwa eby'okukozesa omuntu Splenius kapitis we gɛt di sik?
- di Splenius Cervicis na wan כda mכsul na di Splenii grup, we de dכn di Splenius Capitis.
- di Semispinalis Kapitis na mכsul we de dip to di Splenius Kapitis εn i de εp bak fכ muv di ed εn nεk.
- di Levator Scapulae na wan mכsul we de kכnekt di nεk εn di sכlda εn i de wok togɛda wit di Splenius Capitis.
- Di Rhomboids na mɔsul dɛn we de le insay
Eby'okukozesa omulungi okugabana n'eby'omanyi Splenius kapitis we gɛt di sik?
- di Lateral Neck Flexion exercise de kompliment di Splenius Capitis as i nכ de כnli wok na di sayd dεm na di nεk bכt i de promuot fכ fleksibiliti εn trεnk na di posita nεk mכsul dεm, inklud di Splenius Capitis.
- di Sit Rows εksεsayz de kompliment di Splenius Kapitis indaykt wan bay we i de mek di כp bak mכsul dεm strכng, we de εp fכ mεnten gud poshכn εn rεdכks strεn pan di nεk mכsul dεm, inklud di Splenius Kapitis.
Amagamba ag'ewayogenze Splenius kapitis we gɛt di sik
- Splenius kapitis ɛksɛsayz
- Bɔdi wet bak ɛksɛsayz
- Splenius kapitis bɔdi wet wokɔt
- Ɛksesaiz dɛn we de mek yu bak strɔng
- Bodiweight eksasaiz fɔ bak
- Mɔsul bildin fɔ Splenius kapitis
- Wokɔt na os fɔ bak mɔsul dɛn
- Splenius kapitis trenin
- Bodiweit bak mɔsul trenin
- Ɛksesaiz fɔ bak we yu de yuz bɔdi wet