Kulemera Mbali Kugona Mbali Khosi Kwezani

• Inhloko yeziNdawo: Mbuma
• Idivayisi: Wurumuhaye

Ukuxhumana kwe Kulemera Mbali Kugona Mbali Khosi Kwezani

The Weighted Side Lying Side Neck Kukweza ndi ntchito yomwe imapangidwira kulimbikitsa ndi kutulutsa minofu ya khosi, makamaka sternocleidomastoid ndi upper trapezius. Ndi masewera olimbitsa thupi abwino kwa othamanga, omanga thupi, kapena aliyense amene akufuna kupititsa patsogolo mphamvu za khosi ndi kusinthasintha, zomwe zingathe kupititsa patsogolo ntchito zonse ndikuchepetsa chiopsezo cha kuvulala kokhudzana ndi khosi. Kuchita masewera olimbitsa thupi ndi kopindulitsa chifukwa kungathandize kusintha kaimidwe, kuchepetsa kugwedezeka kwa khosi, komanso kumathandizira kupuma bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kulemera Mbali Kugona Mbali Khosi Kwezani

• Sungani thupi lanu molunjika ndipo mutu wanu ugwirizane ndi thupi lanu.
• Pang'onopang'ono kwezani mutu wanu ku denga, pogwiritsa ntchito minofu yomwe ili pambali pa khosi lanu.
• Gwirani malowa kwa masekondi angapo, kenaka muchepetse mutu wanu pang'onopang'ono kumalo oyambira.
• Bwerezani izi kuti mubwereze nambala yomwe mukufuna, kenaka sinthani mbali ndikuchita masewera olimbitsa thupi ndi kulemera mbali ina ya mutu wanu.

Izinto zokwenza Kulemera Mbali Kugona Mbali Khosi Kwezani

• Kunenepa Moyenera: Pewani kugwiritsa ntchito zolemera zolemera. Khosi ndi malo osalimba ndipo kugwiritsa ntchito zolemetsa zolemetsa kumatha kusokoneza minofu ndikuvulaza. Ndi bwino kuyamba ndi kulemera pang'ono ndi kuwonjezeka pang'onopang'ono pamene mphamvu zanu zikukula. Kulemera kuyenera kuchitidwa pambali pa mutu wanu, osati pamwamba kapena kumbuyo.
• Kuyenda Pang'onopang'ono ndi Kuwongolera: Kulakwitsa kwina kofala ndikuchita masewera olimbitsa thupi mwachangu kwambiri. Kuyenda kuyenera kukhala kocheperako komanso koyendetsedwa. Kwezani khosi lanu momwe mungathere, gwirani kwa mphindi, ndiyeno muchepetse pang'onopang'ono mmbuyo. Kuchita masewera olimbitsa thupi mothamanga kungayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike.
• Sungani Khosi Lanu Lowongoka: Ndikofunikira kuti khosi lanu likhale lolunjika osati

Kulemera Mbali Kugona Mbali Khosi Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kulemera Mbali Kugona Mbali Khosi Kwezani?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Weighted Side Liing Side Neck. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti mupewe kupsinjika kapena kuvulala. Ndikofunikiranso kuphunzira mawonekedwe ndi njira yoyenera musanawonjezere kulemera. Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, zingakhale zothandiza kuchita izi moyang'aniridwa ndi mphunzitsi kapena katswiri wazolimbitsa thupi. Kumbukirani, ndikofunikira nthawi zonse kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kulemera Mbali Kugona Mbali Khosi Kwezani?

• The Standing Neck Stretch: Mu Baibuloli, mumayimirira, ikani dzanja lanu pambali pa mutu wanu, ndikukokera mutu wanu molunjika pamapewa anu.
• Kuchita Kulimbana ndi Kugona Pakhosi: Pakusiyana uku, gonani pansi pamtunda, ikani dzanja lanu pambali pa mutu wanu, ndipo gwiritsani ntchito mphamvu yofatsa pamene mukuyesera kukhudza khutu lanu paphewa lanu.
• The Yoga Neck Stretch: Mtundu uwu umaphatikizapo yoga pose pomwe mumakhala pazidendene zanu, ikani dzanja lanu pambali pa mutu wanu, ndikukokerani mutu wanu molunjika pamapewa anu.
• Ntchito ya Resistance Band Neck Exercise: Kusiyanaku kumaphatikizapo kugwiritsa ntchito gulu lotsutsa. Mumagwira gululo ndi manja onse awiri, ndikuyiyika pambali pa mutu wanu, ndikugwiritsira ntchito kukana mofatsa ngati

Izinto zokufunda ezishisa ezivumelekile Kulemera Mbali Kugona Mbali Khosi Kwezani?

• The Seated Cable Row ndi ntchito ina yokhudzana ndi momwe imathandizira kulimbikitsa minofu yam'mbuyo ndi yapaphewa, kupereka maziko amphamvu ndi machitidwe abwino a masewera a khosi monga Weighted Side Lying Side Neck Raise.
• Potsirizira pake, ntchito ya Face Pull imathandizira Weighted Side Liing Side Neck Kukweza pamene ikuyang'ana kumbuyo kwa deltoids, rhomboids, ndi rotator cuff minofu, zonse zomwe ziri zofunika pa thanzi lonse la khosi ndi mapewa ndi kukhazikika.