A rilru a buai em em a, a rilru a hah em em bawk

• Miikilindamuuma Luumbuukolu: Manapak Lali.
• Atsenuumu: Inzira Hejuru

Aahlookoonu kato A rilru a buai em em a, a rilru a hah em em bawk

Seated Shoulder Flexor Depressor Retractor Stretch Bent Knee hi exercise tha tak a ni a, shoulder mobility, flexibility leh strength tihchangtlunna atana siam a ni. A bik takin infiammi te, mimal ke ruh hliam atanga dam leh emaw, an taksa chunglam fitness tihchangtlun tum tu tan pawh a hlawkpui hle. He exercise hi tih fo hian mimal tinte chuan an dinhmun a tichak thei a, kekawrte hliam an neih theihna a ti tlem thei a, an infiamna zawng zawng pawh an ti tha thei bawk.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu A rilru a buai em em a, a rilru a hah em em bawk

• I kut pakhat chu i hmaah dinglam hawiin, shoulder level-ah, i kutphah hnuai lam hawiin phar chhuak rawh.
• I shoulder chu zawi zawiin hnunglam hawiin, i kut chu dinglam hawiin, shoulder retractor muscles te chu engage turin.
• Hetiang dinhmun hi i vawng reng lai hian zawi zawiin i kut chu hnuai lam hawiin dah la, i shoulder flexor muscle-a stretch chu hre rawh.
• Hetiang dinhmun hi second 15-30 chhung vawng la, chutah chuan thlah la, i kut dang hmangin stretch chu ti leh rawh.

Diinguniti nge Youlooli A rilru a buai em em a, a rilru a hah em em bawk

• Controlled Movements: Movement te chu zawi zawiin leh controlled takin tih ngei ngei tur a ni. Sudden emaw jerky movement emaw tih loh tur a ni a, hengte hian muscle strain emaw injury emaw a thlen thei a ni. A pawimawh ber chu i taksa ruhte chu zawi zawiin leh zawi zawiin i tihzauh hi a ni.
• Thâwk lak dan: He exercise i tih lai hian thawk dik theihnghilh suh. Vawi tam tak chu miten stretching an tih laiin an thawk an titawp thin a, hei hian exercise thatna a nghawng thei a ni. Stretch i tan angin inhale la, stretch i thuk deuh deuh chuan exhale rawh. Thil tihsual tlanglawn tak tak pumpelh tur:
• Overstretching: Thil tihsual tlanglawn tak pakhat chu overstretch hi a tam zawk chhuah tumna a ni

A rilru a buai em em a, a rilru a hah em em bawk Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, A rilru a buai em em a, a rilru a hah em em bawk?

Ni e, a bul tan tan tan chuan Seated Shoulder Flexor Depressor Retractor Stretch Bent Knee exercise hi an ti thei ang. Mahse, hliam tuar lo turin dik taka tih a pawimawh. Trainer emaw, mi tawnhriat ngah emaw chuan a tir lamah exercise kalpui dan tur kaihruai che hi a tha fo thin. Light stretching atanga tan la, i flexibility a lo that chhoh zel chuan zawi zawiin intensity tipung rawh. I taksa thu ngaithla fo la, hrehawmna emaw, natna emaw i neih chuan chawlhsan rawh.

Ahilwunildiimbu tayekoo kadu A rilru a buai em em a, a rilru a hah em em bawk?

• The Standing Shoulder Flexor Depressor Retractor Stretch Bent Knee: He variant hi ding chungin stretch tih a ni a, hei hian challenge level hrang hrang a pe thei a, muscle hrang hrang a engage thei bawk.
• The Seated Shoulder Flexor Depressor Retractor Stretch with Resistance Bands: Hetiang variation-ah hian resistance band hmangin stretch-ah harsatna level dang i belh ang.
• The Seated Shoulder Flexor Depressor Retractor Stretch with Weighted Cuffs: Hetiang variation-ah hian weighted cuffs chu ankles-ah dahin, stretch chakna tihpun nan an dah a ni.
• The Seated Shoulder Flexor Depressor Retractor Stretch with Yoga Block: Hetiang danglamna hi a ke sei hnuaiah yoga block dah a ni a, chu chuan stretch chakna a ti sang a,

Biliindahimbu adoolodiilwuu yabuu diibadi A rilru a buai em em a, a rilru a hah em em bawk?

• "Seated Row" exercise hian stretch hi a tichak a, rhomboids leh latissimus dorsi muscles te chu a thawk a, chungte chu shoulder retractor ber an ni a, chu chuan shoulder mobility leh stability tihpunna hmangin stretch effectiveness zawng zawng a ti tha zawk a ni.
• "Seated Chest Fly" hi complement tha tak a ni thei a, pectoral muscles a tichak a, chu chuan muscles stretched mekte antagonist angin a thawk a, chu chuan balanced muscle development a tichak a, hliam hlauhawmna a ti tlem bawk.