Erector Spinae

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Erector Spinae

Erector Spinae Exercise ndi masewera olimbitsa thupi omwe amalimbitsa minofu yomwe ili pamphepete mwa msana wanu, kuwongolera kaimidwe, kuchepetsa ululu wammbuyo, ndi kupititsa patsogolo mphamvu zammbuyo. Ndizopindulitsa makamaka kwa anthu omwe amathera nthawi yayitali atakhala kapena omwe akuchita zinthu zomwe zimadzetsa nkhawa. Anthu angafune kuchita izi kuti apewe kuvulala kwa msana, kukonza kukhazikika kwapakati, komanso kulimbikitsa msana wathanzi, wokhazikika bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Erector Spinae

• Sungani thupi lanu molunjika, tambani manja anu pachifuwa chanu kapena ikani manja anu kumbuyo kwa mutu wanu.
• Pang'onopang'ono pindani kutsogolo m'chiuno mwanu momwe mungathere pamene mukusunga msana wanu, izi zidzatambasula minofu yanu ya erector spinae.
• Pang'onopang'ono kwezani torso yanu kubwerera pamalo oyamba, kuonetsetsa kuti msana wanu ukugwirizana ndi thupi lanu lakumunsi.
• Bwerezaninso izi kuti mubwereze kuchuluka komwe mukufuna kwinaku mukusunga mawonekedwe ndi kuwongolera koyenera.

Izinto zokwenza Erector Spinae

• Mayendedwe Oyendetsedwa: Pewani kugwedezeka kapena kuyenda mwachangu. Cholinga sikukweza thupi lanu pamwamba momwe mungathere, koma kukweza mpaka thupi lanu likugwirizana ndi msana wanu. Kukweza kwambiri kapena mofulumira kwambiri kungayambitse minofu yam'mbuyo. M'malo mwake, kwezani thupi lanu lakumtunda pang'onopang'ono, molamulirika, imani pang'ono pamwamba, kenaka muchepetsenso.
• Gwirani Ntchito Yanu: Ndikofunikira kuti mukhale ndi chidwi pazochitika zonse. Izi zimathandiza kukhazikika kwa thupi lanu, kuteteza msana wanu, ndikuwonjezera mphamvu ya masewera olimbitsa thupi. Cholakwika chofala ndikupumula pachimake, chomwe chingathe

Erector Spinae Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Erector Spinae?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Erector Spinae. Komabe, ayenera kuyamba ndi masewera osavuta, otsika kwambiri kuti apewe kuvulala kulikonse. Ndikofunikiranso kuphunzira mawonekedwe ndi njira yoyenera yogwirira ntchito bwino minofu ndikupewa kupsinjika kapena kuvulala. Zochita zolimbitsa thupi zoyambira zomwe zimatsata erector spinae ndi monga: 1. Agalu a Mbalame: Kuchita izi kumalimbitsa minofu yanu yakumunsi ndi m'mimba. Yambani pa zinayi zonse, tambasulani mkono umodzi kutsogolo kwanu, ndipo tambasulani mwendo wina kumbuyo kwanu. Bwerezani ndi mkono wina ndi mwendo. 2. Back Extension: Izi zikhoza kuchitika pa makina ochitira masewera olimbitsa thupi kapena mpira wokhazikika. Gona pansi ndikukweza thupi lanu lakumtunda pang'onopang'ono, ndikusunga khosi lanu mopanda ndale. 3. Mlatho: Gona chagada mawondo ndi mapazi ali pansi. Kwezani m'chiuno mwanu pansi mpaka mawondo, chiuno, ndi mapewa anu apange mzere wowongoka. 4. Superman: Gona chafufumimba pansi ndi

Yintoni imibalabala enzima yale nhliziyo emangalisayo Erector Spinae?

• The Longissimus ndi kusiyana kwina kwa Erector Spinae, ndipo ilinso ndi magawo atatu: Longissimus thoracis, Longissimus cervicis, ndi Longissimus capitis.
• Spinalis, gawo laling'ono kwambiri komanso lapakati pa Erector Spinae, limagawidwa kukhala Spinalis thoracis, Spinalis cervicis, ndi Spinalis capitis.
• The Intertransversarii laterales lumborum, ngakhale kuti sichimayikidwa mkati mwa Erector Spinae, nthawi zina imaphatikizidwa chifukwa cha gawo lawo pakuwongolera ndi kufalikira kwa msana.
• Multifidus, minofu yakuya yomwe imayenda

Izinto zokufunda ezishisa ezivumelekile Erector Spinae?

• Kuchita masewera olimbitsa thupi kwa Bird Dog kumakwaniritsa Erector Spinae poyang'ana kumbuyo kwa msana ndi minofu yapakati, kupititsa patsogolo kukhazikika ndikulimbikitsa msana wamphamvu, wokhazikika.
• Zochita za Superman zimakwaniritsanso Erector Spinae monga momwe zimakhudzira minofu yomwe imayenda pamsana, kupititsa patsogolo mphamvu zawo ndi kupirira, zomwe zingathandize kupewa kupweteka kwa msana ndikulimbikitsana bwino.