Chin atanga rilru thlenga Stretch

• Miikilindamuuma Luumbuukolu: Matsinda
• Atsenuumu: Inzira Hejuru
• Lukkeendamuuma Lwigluwumudikolu: Rectus Abdominis

Aahlookoonu kato Chin atanga rilru thlenga Stretch

Chin-to-Chest Stretch hi exercise awlsam tak ni mahse a hlawkthlak hle a, a bul berah chuan tension tihziaawmna leh kawr leh hnungzang chunglam a flexibility tihchangtlunna lam a ni. Tu tan pawh exercise tha tak a ni a, a bik takin computer hmaa hun rei tak awm emaw, posture tha lo emaw tan chuan exercise tha tak a ni. He stretch hi i routine-a telh hian i kawr hahdam lohna a tihziaawm thei a, posture a ti tha thei a, taksa pum pui alignment a tichak thei bawk.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Chin atanga rilru thlenga Stretch

• Zawi zawiin i hmui chu i rilru lam hawiin hniam la, i hnungzang chu dinglam hawiin i kekawrte chu hnuai lam hawiin dah rawh.
• Hetiang dinhmun hi second 20 atanga 30 vel vawng la, i kawr hnung lamah zawi zawiin a inzawm tih hria ang che.
• Zawi zawiin i lu chu a awmna hmunah khan chawi leh rawh.
• He exercise hi vawi 3-5 vel ti leh la, a nih loh leh i healthcare provider-in a rawt angin ti leh bawk ang che.

Diinguniti nge Youlooli Chin atanga rilru thlenga Stretch

• Slow and Steady: I ​​hmui chu i rilru lam hawia i tihhniam tan chuan zawi zawiin leh zawi zawiin ti rawh. Tharum hmang suh la, i kawr chu hrual suh. He tihsual tlanglawn tak hian hliam a thlen thei a ni. Stretch hi i kawr hnung lamah hriat tur a ni a, i ruhroah hriat tur a ni lo.
• Hold and Release: I hmui chu i rilruah a nuam thei ang bera a hnaih tawh chuan second 15 atanga 30 vel chu i rilruah i dah ang. Tichuan zawi zawiin i lu chu a bul tanna hmunah khan chawi leh rawh. Hetiang kalphung hi hmanhmawh suh. Hmanhmawh taka che hian taksa ruh (muscle strain) a thlen thei.
• Breath Control: Stretch i tih lai hian thawk dan pangngaia thawk tur a ni. Thâwk vawn tlat hian thisen sang a tisang thei a, taksa ruhte pawh a ti hahdam thei lo.
• Regularity: Exercise regimen eng pawhah hian consistency hi a pawimawh ber a ni. Chin-to-chest chu ti rawh

Chin atanga rilru thlenga Stretch Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Chin atanga rilru thlenga Stretch?

Ni e, a bul tanna tan chuan chin-to-chest stretch exercise hi an ti thei ngei ang. Kawr leh kekawrte tension tihziaawmna atana exercise awlsam leh tangkai tak a ni. A tih dan bulpui chu hetiang hi a ni: 1. I hnungzang dinglam hawia thu emaw, ding emaw rawh. 2. I lu thing ang maiin i hmui chu i rilru lam hawiin zawi zawiin hnuai lam pan rawh. 3. Second 20-30 vel stretch chu chelh la, i kawr hnung lamah stretch tha tak i nei ang. 4. Zawi zawiin i lu chu a bul tanna hmunah chawi leh rawh. 5. Hei hi vawi engemaw zat tih nawn leh rawh. He exercise hi zawi zawia tih a pawimawh tih hre reng la, hliam tuar lo turin thil tih nghal mai loh tur a ni. Natna i neih chuan titawp nghal rawh. Exercise dang ang bawkin exercise tih dan thar i tan hmain healthcare professional emaw certified trainer emaw nena inrawn hmasak hi a tha fo.

Ahilwunildiimbu tayekoo kadu Chin atanga rilru thlenga Stretch?

• Back Neck Stretch hnung lamah: I ke hip distance-ah ding la, i kut pahnih chu i hnunglam hnung lamah thlen la, i kut dinglam hmangin i kut veilam chu chelh rawh. I kut dinglam hmangin i kut veilam chu zawi zawiin dinglam la, i lu dinglam hawiin i hnen atangin tlem tal chhuah tir rawh.
• Lateral Neck Stretch: Ding emaw, thut emaw la, chutah chuan i lu chu a sir lamah i kekawrte lam hawiin tilt rawh. I kut hmangin i lu chu zawi zawiin stretch chhungah i hruai lut thei bawk.
• Neck Rotation Stretch: Thu emaw, ding nghet emaw la, chutah chuan zawi zawiin i lu chu dinglamah her la, i kawr leh i kekawrte sir lama stretch i hriat thlengin. Veilam lamah tih leh leh rawh.
• Levator Scapulae te chu a inzawm khawm a:

Biliindahimbu adoolodiilwuu yabuu diibadi Chin atanga rilru thlenga Stretch?

• Shoulder Rolls: He exercise hian chin-to-chest stretch chu a tichak a, i kawr leh i hnungzang chunglam ruhte chu a tizau a, chu chuan i kawrfual stretch tha zawk leh posture tha zawk a siam thei a, hei hian neck muscles-a strain a tiziaawm thei a ni.
• Upper Back Stretch: He exercise hian chin-to-chest stretch chu a tichak a, upper back leh shoulder-a tension a tihziaawm a, chu chu neck tension nen a awm dun fo a, chu chuan upper body stretch kimchang tak a pe a ni.