Fikirani kutsogolo kumtunda wakumbuyo kutambasula

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

Ukuxhumana kwe Fikirani kutsogolo kumtunda wakumbuyo kutambasula

The Reach Forward Upper Back Stretch ndi masewera olimbitsa thupi omwe amayang'ana kumtunda kwa msana, mapewa, ndi khosi, zomwe zimathandiza kuchepetsa kupsinjika ndikusintha kusinthasintha m'malo awa. Ndizoyenera kwa anthu omwe amakhala nthawi yayitali akudikirira pama desiki kapena makompyuta awo, zomwe zimapangitsa kuti thupi lawo likhale lolimba. Kuphatikizira kutambasula uku muzochita zanu kungakulimbikitseni kaimidwe kabwino, kuchepetsa kusapeza bwino kwa minofu yolimba, komanso kumapangitsa kukhala ndi thanzi labwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Fikirani kutsogolo kumtunda wakumbuyo kutambasula

• Kwezani manja anu molunjika patsogolo panu pamtunda wa phewa ndikulumikiza zala zanu ndi manja anu kuyang'ana kutali ndi inu.
• Kanikizani manja anu patsogolo pang'onopang'ono, kwinaku mukuzungulira kumtunda kwanu ndikukweza chibwano chanu chakuchifuwa chanu.
• Gwirani kutambasula uku kwa masekondi 20-30, mukumva kutambasula kumbuyo kwanu ndi mapewa.
• Tulutsani kutambasula ndikubwerera kumalo oyambira, kenaka bwerezani zolimbitsa thupi ngati kuli kofunikira.

Izinto zokwenza Fikirani kutsogolo kumtunda wakumbuyo kutambasula

• Yesetsani Kupuma Kwanu: Kupuma kumagwira ntchito yofunika kwambiri pakuchita masewera olimbitsa thupi. Pumani mpweya mozama musanayambe kutambasula, ndikutulutsa mpweya pamene mukupita patsogolo. Izi zimathandiza kumasula minofu ndikulola kutambasula mozama. Pewani kugwira mpweya wanu, zomwe zingawonjezere kupsinjika m'thupi.
• Kutambasula Pang'onopang'ono: Pamene mukufika kutsogolo, teroni pang'onopang'ono mpaka pamene mukumva kutambasula pang'ono, osati kupweteka. Pewani kulakwitsa kofala kokankhira mwamphamvu kwambiri kapena mwachangu, zomwe zingayambitse kupsinjika kwa minofu kapena kuvulala.
• Gwirani ndi Kumasula: Mukafika pamtunda womasuka, gwirani malowo kwa masekondi 15-30. Izi zimathandiza kuti minofu ipumule komanso kutalika. Pewani

Fikirani kutsogolo kumtunda wakumbuyo kutambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Fikirani kutsogolo kumtunda wakumbuyo kutambasula?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Fikirani kutsogolo. Ndi njira yosavuta komanso yothandiza yomasula minofu yakumtunda kwanu ndi mapewa. Nayi kalozera wosavuta momwe mungachitire: 1. Imani kapena khalani mowongoka. 2. Kwezani manja anu patsogolo panu. 3. Gwirizanitsani zala zanu kapena gwirizanitsani manja anu pamodzi. 4. Kankhirani manja anu kutali ndi chifuwa chanu momwe mungathere, ndikulola msana wanu kuzungulira. 5. Muyenera kumva kutambasula kumtunda kwanu. 6. Gwirani malowa kwa masekondi pafupifupi 20-30, kenaka mupumule. Kumbukirani, ndikofunikira kuti mayendedwe anu azikhala pang'onopang'ono ndikuwongolera kuti musavulale. Ngati mukumva ululu uliwonse, siyani nthawi yomweyo. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena physiotherapy kuti muwonetsetse kuti mukuchita masewera olimbitsa thupi moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Fikirani kutsogolo kumtunda wakumbuyo kutambasula?

• The Standing Reach Forward Stretch: Mtunduwu umachitika mutayimirira, pomwe mumapindika m'chiuno ndikufika pansi, kutambasula msana ndi mapewa anu.
• The Reach Forward with Twist Stretch: Mukusintha uku, mumafika kutsogolo monga mwachizolowezi, koma onjezerani kupotoza kumanzere kapena kumanja kuti muwonjezere kutambasula kumbuyo kwanu ndi mapewa anu.
• The Reach Forward with Resistance Band Stretch: Kusinthaku kumaphatikizapo kugwiritsa ntchito gulu lotsutsa. Gwirani gululo ndi manja onse awiri, fikirani kutsogolo ndikukokera gululo kuti muwonjezere kupanikizika ndikutambasulira kumbuyo kwanu.
• The Reach Forward on Stability Ball Stretch: Mtunduwu umapangidwa ndikukokera thupi lanu pa mpira wokhazikika ndikupita patsogolo, zomwe zimalola kutambasula mozama ndikuwonjezera thandizo.

Izinto zokufunda ezishisa ezivumelekile Fikirani kutsogolo kumtunda wakumbuyo kutambasula?

• "Shoulder Blade Squeezes" ndi ntchito ina yowonjezera yowonjezera pamene ikuyang'ana minofu pakati pa mapewa anu, malo omwewo omwe amayang'aniridwa ndi Reach patsogolo kumtunda kwa msana kutambasula, potero kuwongolera kaimidwe ndi kuchepetsa chiopsezo cha kupweteka kwa msana ndi khosi.
• Zochita zolimbitsa thupi za "Thoracic Extension" zimathandiziranso Reach kutsogolo chakumbuyo chakumbuyo komwe kumalunjika msana wa thoracic - kumtunda ndi pakati pa msana wanu, kuwongolera kuyenda kwa msana ndikuthandizira kuthana ndi malo omwe ambiri aife timatengera kukhala pama desiki. tsiku lonse.