Kufika pamwamba kumbuyo kutambasula

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

Ukuxhumana kwe Kufika pamwamba kumbuyo kutambasula

The Reaching Upper Back Stretch ndi masewera olimbitsa thupi opindulitsa omwe amapangidwa kuti awonjezere kusinthasintha komanso kuthetsa kupsinjika kumtunda wammbuyo ndi mapewa. Kutambasulaku ndikwabwino kwa anthu omwe amakhala nthawi yayitali atakhala kapena kugwira ntchito zomwe zimaphatikizapo kupindika patsogolo, monga ogwira ntchito muofesi kapena oyendetsa. Kuphatikizira izi muzochita zanu kungathandize kusintha kaimidwe, kuchepetsa ululu wammbuyo, ndi kupititsa patsogolo ntchito ya thupi lonse, zomwe zimapangitsa kukhala chisankho choyenera kuti mukhale ndi thanzi labwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kufika pamwamba kumbuyo kutambasula

• Kwezani mkono umodzi patsogolo panu, kenaka muweramitse pachigongono ndikuufikitsa pachifuwa chanu, mkono wanu ukhale wofanana pansi.
• Ndi dzanja lanu lina, kokerani pang'onopang'ono chigongono cha mkono wanu wotambasula ku chifuwa chanu mpaka mutamva kutambasula kumtunda kwanu ndi phewa.
• Gwirani malowa kwa masekondi pafupifupi 20 mpaka 30, kuonetsetsa kuti mukupuma mozama komanso mofanana nthawi yonseyi.
• Pang'onopang'ono kumasula kutambasula ndikubwereza ndondomekoyi ndi mkono wanu wina.

Izinto zokwenza Kufika pamwamba kumbuyo kutambasula

• Kaimidwe Koyenera: Yambani ndikuyima wamtali ndi mapazi anu motalikirana m'lifupi mwake. Kwezani manja anu molunjika patsogolo panu pamtunda wa phewa ndikulumikiza zala zanu. Apa ndiye poyambira poyambira. Pewani kusakatula mapewa anu kapena kupinda msana wanu, chifukwa izi zingayambitse kupsinjika kapena kuvulala.
• Kuyenda Koyendetsedwa: Kankhirani manja anu kutali ndi chifuwa chanu momwe mungathere, kuti msana wanu upite patsogolo. Gwirani izi kwa masekondi 15-30. Onetsetsani kuti kayendetsedwe kake kakuchedwa komanso koyendetsedwa; pewani kugwedezeka kapena kukakamiza kutambasula.
• Kupuma: Kupuma koyenera ndi kofunikira pa ntchito iliyonse yotambasula. Pumani mpweya pamene mukuyamba kutambasula, ndikutulutsa mpweya pamene mukugwira malo. Izi zidzatero

Kufika pamwamba kumbuyo kutambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kufika pamwamba kumbuyo kutambasula?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Reaching Upper Back Stretch. Zochita izi ndizosavuta ndipo sizifuna zida zapadera, zomwe zimapangitsa kuti zikhale zoyenera kwa anthu onse olimbitsa thupi. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonjezera mphamvu kuti musavulale. Ngati muli ndi thanzi kapena kuvulala komwe kulipo, nthawi zonse ndi bwino kukaonana ndi dokotala kapena katswiri wodziwa masewera olimbitsa thupi musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kufika pamwamba kumbuyo kutambasula?

• Kufika kwa Arm Pamwamba: Khalani kapena imani motalika, fikirani mkono umodzi pamwamba, pindani pa chigongono ndikufika kumbali ina kuti mutambasule msana wanu.
• Kukhala Pampando: Khalani pampando ndi mapazi anu pansi, potozani thupi lanu lakumtunda kumbali imodzi, pogwiritsa ntchito kumbuyo kwa mpando kuti muthandizidwe kutambasula msana wanu.
• Kutambasula kwa Mphaka-Ng'ombe: Yendani pamiyendo inayi, sinthani pakati pa kubweza msana wanu molunjika padenga (mphaka) ndikuuviika pansi (ng'ombe) kuti mutambasule msana wanu.
• Maonekedwe a Mwana: Gwirani pansi, khalani kumbuyo kwa zidendene zanu, ndipo tambasulani manja anu kutsogolo pansi, kutambasula kumbuyo kwanu pamene mukupuma mphumi pa mphasa.

Izinto zokufunda ezishisa ezivumelekile Kufika pamwamba kumbuyo kutambasula?

• "Thoracic Extension" ndi masewera ena omwe amalumikizana bwino ndi Reaching Upper Back Stretch. Zochita izi zimayang'ana kukulitsa msana wa thoracic, zomwe zingathandize kusintha kaimidwe, kuchepetsa ululu wammbuyo, ndikuwonjezera mphamvu ya Reaching Upper Back Stretch.
• Pomaliza, "Shoulder Rolls" imathanso kuthandizira Reaching Upper Back Stretch pothandizira kuthetsa kupsinjika kwa mapewa ndi kumtunda kumbuyo. Zochita izi zitha kuwonjezera kuyenda m'malo awa, ndikupangitsa Reaching Upper Back Stretch kukhala yothandiza kwambiri.