Atakhala Paphewa Flexor Depresor Retractor Tambasulani Bondo

• Inhloko yeziNdawo: Mikenga Mimo.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Atakhala Paphewa Flexor Depresor Retractor Tambasulani Bondo

The Seated Shoulder Flexor Depressor Retractor Stretch Bent Knee ndi masewera olimbitsa thupi omwe amapangidwa kuti apititse patsogolo kuyenda kwa mapewa, kusinthasintha, ndi mphamvu. Ndizopindulitsa makamaka kwa othamanga, anthu omwe akuchira kuvulala kwa mapewa, kapena aliyense amene akufuna kusintha thupi lawo lapamwamba. Pochita masewera olimbitsa thupi nthawi zonse, anthu amatha kuwongolera kaimidwe kawo, kuchepetsa chiopsezo cha kuvulala pamapewa, ndikuwongolera masewera awo onse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Atakhala Paphewa Flexor Depresor Retractor Tambasulani Bondo

• Kwezani mkono umodzi patsogolo panu, pamlingo wa phewa, chikhatho chanu chayang'ana pansi.
• Bwezerani pang'onopang'ono phewa lanu, ndikuwongolera mkono wanu, kuti mugwirizane ndi minofu ya mapewa.
• Pamene mukusunga malowa, tsitsani pang'onopang'ono mkono wanu kumalo otsika, mukumva kutambasula pamapewa anu osinthasintha.
• Gwirani izi kwa masekondi 15-30, kenaka mutulutse ndikubwereza kutambasula ndi mkono wanu wina.

Izinto zokwenza Atakhala Paphewa Flexor Depresor Retractor Tambasulani Bondo

• Mayendedwe Oyendetsedwa: Onetsetsani kuti mukuyenda pang'onopang'ono komanso molamulidwa. Pewani mayendedwe adzidzidzi kapena ogwedezeka chifukwa izi zingayambitse kupsinjika kwa minofu kapena kuvulala. Chinsinsi ndicho kutambasula minofu yanu mofatsa komanso pang'onopang'ono.
• Kupuma: Musaiwale kupuma bwino pamene mukuchita masewerawa. Nthawi zambiri anthu amakonda kugwira mpweya wawo panthawi yotambasula zomwe zingakhudze mphamvu ya masewerawo. Pumulani pamene mukuyamba kutambasula ndikutulutsa mpweya pamene mukuzama kutambasula. Zolakwa Zomwe Muyenera Kupewa:
• Overstretching: Cholakwika chimodzi chofala ndi kutambasula poyesa kupeza zambiri

Atakhala Paphewa Flexor Depresor Retractor Tambasulani Bondo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Atakhala Paphewa Flexor Depresor Retractor Tambasulani Bondo?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Seated Shoulder Flexor Depressor Retractor Stretch Bent Knee. Komabe, ndikofunikira kuchita bwino kuti musavulale. Nthawi zonse ndi bwino kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kukutsogolerani poyambira. Kumbukirani kuyamba ndi kutambasula kuwala ndikuwonjezera pang'onopang'ono mphamvu pamene kusinthasintha kwanu kukukula. Nthawi zonse mvetserani thupi lanu ndikusiya ngati mukumva kupweteka kapena kupweteka.

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

• The Standing Shoulder Flexor Depressor Retractor Stretch Bent Knee: Kusiyana kumeneku kumaphatikizapo kuchita kutambasula pamene kuyimirira, zomwe zingapereke zovuta zosiyana ndikuchita minofu yosiyana.
• The Seated Shoulder Flexor Depressor Retractor Stretch with Resistance Bands: Mu kusiyana uku, mungagwiritse ntchito gulu lotsutsa kuti muwonjezere zovuta zowonjezera.
• The Seated Shoulder Flexor Depressor Retractor Stretch With Weighted Cuffs: Mu kusiyana kumeneku, ma cuffs olemera amawonjezeredwa kumagulu kuti awonjezere kukula kwa kutambasula.
• The Seated Shoulder Flexor Depressor Retractor Stretch ndi Yoga Block: Kusiyanaku kumaphatikizapo kuyika chipika cha yoga pansi pa mwendo wotambasula kuti muwonjeze kulimba komanso

Izinto zokufunda ezishisa ezivumelekile Atakhala Paphewa Flexor Depresor Retractor Tambasulani Bondo?

• Kuchita masewera olimbitsa thupi a "Seated Row" kumathandizira kutambasula pogwiritsa ntchito minofu ya rhomboids ndi latissimus dorsi, yomwe imakhala yotsitsimula mapewa, motero kumapangitsa kuti kutambasula kukhale bwino powonjezera kuyenda kwa mapewa ndi kukhazikika.
• "Seated Chest Fly" ikhoza kukhala yothandizira bwino pamene imalimbitsa minofu ya pectoral, yomwe imakhala yotsutsana ndi minofu yomwe imatambasulidwa, motero imalimbikitsa kukula kwa minofu ndi kuchepetsa chiopsezo cha kuvulala.