A rilru a buai em em a, a rilru a hah em em bawk a
Diiva Silingagwuru Naamah
Alimguyahelu unyudduwuno Naamah:
Tipumuna ta ilununi teepu ilbuku ne personki emlofo!
Aahlookoonu kato A rilru a buai em em a, a rilru a hah em em bawk a
Shoulder Extensor Adductor And Retractor Stretch hi exercise kimchang tak a ni a, flexibility tihchakna tur, posture tihchangtlunna tur leh shoulder, back leh chest-a muscle tension tihziaawmna tur a ni. He exercise hi mimal, shoulder hman tam ngai thila inhmang emaw, desk-a darkar tam tak awm, hunched shoulder thlentu emaw tan a tha hle. He stretch hi an routine-a telh hian mimal tinte chuan shoulder leh back discomfort an tiziaawm thei a, range of motion an tipung thei a, taksa pum pui alignment tha zawk an siam thei bawk.
Emlofo: Diinguniti nya Mutewarinhichu hin naimbu A rilru a buai em em a, a rilru a hah em em bawk a
- I kut chu i hmaah dinglam hawiin i kephah san zawngah phar chhuak la, i kutphah chu pawn lam hawiin i kut zungtangte chu inzawm khawm rawh.
- I kut chu zawi zawiin hmalam pan la, i kut chu dinglam hawiin, i kekawrte leh i hnungzang chunglam chu a inzawm tih i hre tur a ni.
- He stretch hi second 20 atanga 30 vel vawng la, thawk dan pangngaiin thawk rawh.
- Zawi zawiin stretch chu thlah la, a bul tanna hmunah kir leh la, chutah chuan exercise chu vawi 3-5 vel ti leh rawh.
Diinguniti nge Youlooli A rilru a buai em em a, a rilru a hah em em bawk a
- Posture dik: Shoulder Extensor Adductor leh Retractor stretch tih hian posture dik tak neih hi a pawimawh hle. Ding emaw, thu ding emaw la, i hnungzang chu arch emaw, hmalam pan emaw suh, heng posture dik lo hian strain emaw, hliam emaw a thlen thei a ni.
- I Movement Control: Stretch chhungah zawi zawiin kal la, jerky emaw, rang taka che emaw chu pumpelh rawh. Chungte chuan taksa ruh (muscle strain) emaw, hliam emaw a thlen thei a ni. Chu ai chuan, smooth, controlled movement-ah ngaihtuah zawk rawh.
- Overstretch suh: Thil tihsual tlanglawn tak chu i taksa chu a huam chin piah lama nawr hi a ni. Stretching hian natna a thlen ngai lo tur a ni. Natna i neih chuan i nawr na lutuk tihna a ni. Chu ai chuan, gentle pull chu tum zawk ang che.
- Consistency: Consistency hi result hmuhna atana pawimawh ber a ni. Tih tum rawh
A rilru a buai em em a, a rilru a hah em em bawk a Ngayogolo Ndooyikolu Ndooyikolu
Kodukwaweno ma idiingun, A rilru a buai em em a, a rilru a hah em em bawk a?
Ni e, a bul tanna tan chuan Shoulder Extensor Adductor And Retractor Stretch exercise hi an ti thei ang. Mahse, hliam awm thei tur ven nan light stretching atanga tan a pawimawh. Exercise dang ang bawkin form leh technique dik tak neih hi a pawimawh hle. He exercise hi i tih dan tur i hriat chian loh chuan personal trainer emaw physical therapist emaw zawh a \angkai thei ang. Anni hian kaihhruaina an pe thei a, exercise i tih dik leh tih loh an enfiah thei bawk.
Ahilwunildiimbu tayekoo kadu A rilru a buai em em a, a rilru a hah em em bawk a?
- Doorway Stretch hi a danglamna dang a ni a, kawngkhar inhawng takah i ding a, frame sir lehlamah i kut chu shoulder height-ah dahin, i ke leh i rilruah stretch i hriat thlengin hmalam i hawi a ni.
- Seated Row Stretch hi variation a ni a, i ke phar chungin leiah i thu a, i ke bulah resistance band i loop a, band chu i hnungtawlh a, i shoulder blades te chu i squeeze khawm a ni.
- Band Pull-Apart Stretch hi variation a ni a, i kut pahnih chu i hmaah dahin resistance band i chest level-ah i vawn a, chutah chuan band chu i hrual a, i shoulder blades te chu i squeeze khawm a ni.
- Reverse Fly Stretch hi variation a ni a, i khup a ben tlem a, i hip atanga hmalam pan a, i kut dinglam hawia i phar a ni
Biliindahimbu adoolodiilwuu yabuu diibadi A rilru a buai em em a, a rilru a hah em em bawk a?
- Bent-Over Rows: He exercise hian Shoulder Extensor Adductor leh Retractor Stretch te chu a tichak a, rhomboids leh latissimus dorsi muscle te chu a target a, chungte chu shoulder retraction leh adduction-a inrawlh primary muscle te an ni a, chu chuan heng muscle te chakna leh flexibility a tipung a ni.
- Face Pulls: He exercise hian Shoulder Extensor Adductor leh Retractor Stretch te chu a tichak a, rear deltoids, upper trapezius, leh rhomboids te a ngaihtuah a, chungte chu shoulder retraction leh adduction atan a pawimawh hle a, chu chuan shoulder joint hriselna leh posture a tichak a ni.
Alimyamah yabuu A rilru a buai em em a, a rilru a hah em em bawk a
- Taksa rit zawnga shoulder exercise
- Shoulder extensor a inzawm khawm
- Adductor leh retractor te chu an kekawrte workout a ni
- Bodyweight exercise hi kekawrte tan a ni
- Shoulder tihchakna exercise
- Shoulder muscle te tan home workout neih a ni
- A rilru a buai em em a, a rilru a hah em em bawk a
- Taksa rih zawng shoulder stretch
- Shoulder muscle toning exercise neih a ni
- Shoulder extensor leh retractor te tan exercise neih a ni