Neck Bridge Prone

• Inhloko yeziNdawo: Mbuma
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Sternocleidomastoid
• Amashwa eqhapho: Trapezius Upper Fibers

Ukuxhumana kwe Neck Bridge Prone

The Neck Bridge Prone ndi masewera olimbitsa thupi omwe amalimbitsa ndikuwongolera kusinthasintha kwa khosi lanu, mapewa, ndi kumtunda kwa kumbuyo, zomwe zimapangitsa kuti zikhale zopindulitsa kwa anthu omwe akuchita nawo masewera monga kulimbana kapena mpira kumene mphamvu ya khosi ndiyofunikira. Ndiwoyeneranso kwa aliyense amene akufuna kusintha kaimidwe, kuchepetsa kupweteka kwa khosi, kapena kuchira kuvulala kokhudzana ndi izi. Mwa kuphatikiza izi muzochita zanu, mutha kukulitsa kupirira kwanu kwa minofu, kupewa kuvulala, ndikusintha magwiridwe antchito a thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Neck Bridge Prone

• Ikani manja anu kumbali zonse za mutu wanu ndi zala zanu zikulozera pa mapewa anu, izi ndi kupereka chithandizo ndi kulinganiza.
• Pang'onopang'ono kwezani chiuno chanu pansi ndikukankhira torso mmwamba, pogwiritsa ntchito manja ndi mapazi anu ngati chithandizo mpaka thupi lanu lipanga mlatho.
• Gwirani malo a mlatho kwa masekondi angapo, kuonetsetsa kuti khosi lanu likhale lalitali ndikuyang'ana mawondo anu.
• Dzichepetseni pang'onopang'ono poyambira, ndikuwonetsetsa kuti mayendedwe anu azikhala osalala komanso owongolera kuti musavulale. Bwerezani zolimbitsa thupi ngati mukufunikira.

Izinto zokwenza Neck Bridge Prone

• Kwezani Pang'onopang'ono: Kwezani m'chiuno mwanu pang'onopang'ono ndikuchotsa pansi pomwe khosi lanu ndi mutu wanu zidakhazikika. Pewani kulakwitsa kofala kwa kugwedezeka kapena kusuntha mwadzidzidzi kuti mukweze thupi lanu. Izi zitha kusokoneza khosi ndi msana. Mayendedwe anu azikhala osalala komanso owongolera.
• Thandizo la Pakhosi: Kulemera kwa thupi lanu kuyenera kugawidwa mofanana pakati pa mapazi anu ndi kumbuyo kwa mutu wanu, osati khosi lanu. Khosi lanu liyenera kukhala lomasuka komanso losalowerera ndale. Pewani kukankhira khosi lanu pansi kwambiri chifukwa izi zingayambitse mavuto osafunikira.
• Njira Yopumira: Yesetsani kupuma moyenera. Pumulani mpweya pamene mukukweza thupi lanu ndikutulutsa mpweya momwe mukuchitira

Neck Bridge Prone Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Neck Bridge Prone?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Neck Bridge Prone, koma tikulimbikitsidwa kutero motsogoleredwa ndi mphunzitsi waluso kapena physiotherapist. Zochita izi zimayika kupsinjika kwambiri pakhosi ndi msana, kotero ndikofunikira kugwiritsa ntchito mawonekedwe oyenera kuti musavulale. Komanso, ndikofunikira kuyamba pang'onopang'ono ndikuwonjezera pang'onopang'ono mphamvu ndi kusinthasintha zikukula. Ngati kusapeza kulikonse kapena kupweteka kumamveka panthawi yolimbitsa thupi, kuyenera kuyimitsidwa nthawi yomweyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Neck Bridge Prone?

• The Weighted Neck Bridge Prone: Pakusiyana uku, mbale yaying'ono yolemera imayikidwa pamphumi kuti iwonjezere mphamvu ya masewera olimbitsa thupi ndikulimbitsanso minofu ya khosi.
• The Neck Bridge Prone with Resistance Bands: M'mawu awa, magulu otsutsa amagwiritsidwa ntchito kuwonjezera mphamvu, kuwonjezera mphamvu ndi kupirira kwa minofu ya khosi.
• The Isometric Neck Bridge Prone: Kusiyanaku kumaphatikizapo kugwira malo a mlatho kwa nthawi yoikika, kupititsa patsogolo kupirira kwa minofu ndi kukhazikika.
• The Neck Bridge Prone yokhala ndi Yoga Block: Mtunduwu umaphatikizapo kuyika chipika cha yoga pansi pamphumi kuti muthandizidwe ndikuthandizira kukhazikika bwino panthawi yolimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Neck Bridge Prone?

• Kuchita masewera olimbitsa thupi kwa Shoulder Shrugs ndikothandiza kwambiri kwa Neck Bridge Prone chifukwa imayang'ana minofu ya trapezius yomwe imathandizira khosi, kuthandiza kupititsa patsogolo mphamvu ya khosi ndi kukhazikika.
• The Deadlift ndi ntchito ina yomwe imathandizira Neck Bridge Prone monga imalimbikitsa unyolo wonse wapambuyo, kuphatikizapo khosi, msana, ndi minofu ya m'chiuno, motero kumapangitsa kuti ntchito zonse zitheke komanso phindu la masewera olimbitsa thupi a mlatho.