Atakhala Paphewa Flexor Depresor Retractor Stretch

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Atakhala Paphewa Flexor Depresor Retractor Stretch

The Seated Shoulder Flexor Depresor Retractor Stretch ndi masewera olimbitsa thupi omwe amapangidwa kuti awonjezere kusinthasintha ndi mphamvu mu minofu ya mapewa, makamaka kuyang'ana ma flexors, depressors, ndi retractors. Ndi masewera olimbitsa thupi abwino kwa anthu omwe amachita masewera kapena zochitika zomwe zimakhudza kwambiri mapewa, kapena kwa iwo omwe akufuna kusintha kaimidwe kawo ndikuchepetsa kupsinjika kwa mapewa. Kuphatikizira kutambasula uku muzochita zanu zolimbitsa thupi kungathandize kulimbikitsa kuyenda kwa mapewa anu, kuchepetsa chiwopsezo cha kuvulala, ndikuwongolera magwiridwe antchito apamwamba amthupi lanu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Atakhala Paphewa Flexor Depresor Retractor Stretch

• Kwezani dzanja lanu lamanja molunjika patsogolo panu pamtunda wa phewa, ndipo dzanja lanu likuyang'ana pansi.
• Kokani pang'onopang'ono mkono wanu wamanja kudutsa thupi lanu pogwiritsa ntchito dzanja lanu lamanzere, kukakamiza pang'onopang'ono mpaka mutamva kutambasula paphewa lanu.
• Gwirani malowa kwa masekondi 20 mpaka 30, kuonetsetsa kuti mukupuma mozama nthawi yonseyi.
• Tulutsani kutambasula ndikubwereza masitepe omwewo mbali ina ndi mkono wanu wakumanzere.

Izinto zokwenza Atakhala Paphewa Flexor Depresor Retractor Stretch

• Mayendedwe Oyendetsedwa: Yendetsani pang'onopang'ono komanso mowongolera. Pewani mayendedwe ogwedezeka kapena othamanga omwe angasokoneze minofu. Izi ndi zolakwika zomwe anthu ambiri amalakwitsa. Kumbukirani, mphamvu ya kutambasula uku imachokera ku kulamulira, osati kuthamanga.
• Malo Oyenera Pamanja: Mikono yanu iyenera kukhala pamtunda wa digirii 90 ndi manja anu kuyang'ana pansi. Pewani kukulitsa manja anu kapena kuwapinda kwambiri chifukwa izi zingayambitse kuvulaza ndi kuchepetsa mphamvu ya kutambasula.
• Gwirani Minofu Yamapewa Anu: Mukamatambasula, onetsetsani kuti mukugwira minofu ya mapewa anu. Izi zikutanthauza kukoka mwamphamvu mapewa anu pansi ndi kumbuyo. Kulakwitsa kofala ndikungosuntha mikono popanda kuchitapo kanthu

Atakhala Paphewa Flexor Depresor Retractor Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Atakhala Paphewa Flexor Depresor Retractor Stretch?

Inde, oyamba kumene atha kuchita Seated Shoulder Flexor Depressor Retractor Stretch Exercise. Komabe, ndikofunikira kuyamba ndi kutambasula pang'onopang'ono ndikuwonjezera pang'onopang'ono pamene kusinthasintha kumakula kuti musavulale. Ndibwinonso kukhala ndi mphunzitsi kapena otsogolera odziwa bwino omwe angoyamba kumene pogwiritsa ntchito njira yoyenera kuti atsimikizire kuti zachitika molondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Atakhala Paphewa Flexor Depresor Retractor Stretch?

• The Leing Down Shoulder Flexor Depressor Retractor Stretch ndi kusiyana kwina komwe mumagona kumbuyo kwanu pamphasa kapena benchi, ndikupereka ngodya yosiyana komanso kutambasula kozama.
• The Wall-Assisted Shoulder Flexor Depressor Retractor Stretch imaphatikizapo kugwiritsa ntchito khoma kuti lithandizire kutambasula, kukulolani kuti muzitha kulamulira mwamphamvu mosavuta.
• The Resistance Band Shoulder Flexor Depressor Retractor Stretch imaphatikizapo kugwiritsa ntchito gulu lotsutsa kuti apereke zovuta zowonjezera komanso zovuta pakutambasula.
• The Yoga Ball Shoulder Flexor Depressor Retractor Stretch ndikusintha komwe mumagwiritsa ntchito mpira wa yoga kuti muthandizire thupi lanu lakumunsi, lomwe lingathandize kugwirizanitsa pachimake chanu ndikuwongolera bwino mukamatambasula.

Izinto zokufunda ezishisa ezivumelekile Atakhala Paphewa Flexor Depresor Retractor Stretch?

• Reverse Fly : Zochita izi zimayang'ana ma rhomboids ndi deltoids kumbuyo, minofu yomwe imagwira ntchito pa Seated Shoulder Flexor Depresor Retractor Stretch, kuthandiza kupititsa patsogolo kayendetsedwe kake ndi kukhazikika kwa mapewa.
• Zowonjezereka Zowonjezereka: Zochitazi zimagwira ntchito pa lateral deltoids ndi supraspinatus, minofu yomwe imakhudzidwa ndi Seated Shoulder Flexor Depresor Retractor Stretch, motero imapangitsa kuti mapewa aziyenda komanso kaimidwe.