Pamwamba pa Mutu Chifuwa Kutambasula

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Pamwamba pa Mutu Chifuwa Kutambasula

The Pamwamba Pamutu Chest Stretch ndi ntchito yopindulitsa yomwe imayang'ana kwambiri minofu ya pachifuwa, kupititsa patsogolo kusinthasintha ndikusintha kaimidwe. Ndioyenera kwa anthu amisinkhu yonse yolimbitsa thupi, makamaka omwe amathera nthawi yayitali akugwira ntchito pa desiki kapena kukhala ndi moyo wongokhala. Anthu angafune kuchita izi kuti achepetse kuuma kwa minofu, kuchepetsa kupsinjika kwa pachifuwa, ndikulimbikitsa kuyenda bwino kwapamwamba kwa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Pamwamba pa Mutu Chifuwa Kutambasula

• Pang'onopang'ono kwezani manja anu pamwamba pa mutu wanu, kusunga zigongono zanu molunjika ndi mapewa anu pansi kutali ndi makutu anu.
• Tambasulani manja anu mmwamba momwe mungathere, kukankhira manja anu padenga mpaka mutamva kutambasula pang'ono pachifuwa ndi mapewa anu.
• Gwirani izi kwa masekondi 20 mpaka 30, kupuma mozama ndikupumula mukutambasula.
• Tsitsani manja anu kumbuyo komwe mukuyambira ndikubwereza kutambasula nthawi 2-3 kapena momasuka.

Izinto zokwenza Pamwamba pa Mutu Chifuwa Kutambasula

• Mayendedwe Olamuliridwa: Pewani kuthamanga mothamanga kapena kugwiritsa ntchito mayendedwe onjenjemera. M'malo mwake, yendani pang'onopang'ono komanso mokhazikika, kuyang'ana kwambiri minofu yomwe mukutambasula. Izi sizingochepetsa chiopsezo cha kuvulala, komanso zimapangitsa kuti ntchitoyo ikhale yogwira mtima.
• Malo Oyenera Pamanja: Onetsetsani kuti manja anu ali bwino. Ayenera kukulitsidwa pamwamba pa mutu wanu, koma osatsekeredwa m'zigongono. Pewani kukankhira manja anu kutali kwambiri chifukwa akhoza kugwedeza mapewa anu.
• Kupumira: Osagwira mpweya pamene ukutambasula. M’malo mwake, pumani mozama komanso mosadukiza. Pumani mpweya pamene mukutambasula manja anu ndikutulutsa mpweya pamene mukubweretsanso pansi. Izi zimathandiza kuwonjezera mphamvu ya kutambasula ndi kuchepetsa chiopsezo cha chizungulire. 5

Pamwamba pa Mutu Chifuwa Kutambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Pamwamba pa Mutu Chifuwa Kutambasula?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Above Head Chest Stretch. Ndi masewera olimbitsa thupi osavuta komanso othandiza kuti muzitha kusinthasintha ndikuchepetsa kupsinjika pachifuwa ndi mapewa. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonjezera mphamvu kuti mupewe kuvulala. Ngati ululu uliwonse kapena kusapeza kumveka, ntchitoyo iyenera kuyimitsidwa nthawi yomweyo. Zitha kukhala zopindulitsa kwa oyamba kumene kuchita izi moyang'aniridwa ndi akatswiri ophunzitsidwa bwino kuti atsimikizire mawonekedwe ndi luso lolondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Pamwamba pa Mutu Chifuwa Kutambasula?

• Kuyimirira Pamwamba pa Chifuwa Kutambasula ndi Gulu Lotsutsa: Mu kusiyana kumeneku, mumayimirira ndikugwira gulu lotsutsa ndi manja anu onse pamwamba pa mutu wanu, ndiyeno pang'onopang'ono mukokere gululo kuti mutambasule chifuwa chanu.
• Kutambasula kwa Chifuwa Pamwamba pa Mpira Wokhazikika: Kusiyanaku kumaphatikizapo kugona pansi pa mpira wokhazikika ndi mapazi anu pansi, ndikutambasula manja anu pamwamba kuti mutambasule chifuwa chanu.
• Kutambasula Chifuwa Pamwamba ndi Khomo: Izi zimaphatikizapo kuyimirira pakhomo ndi manja anu atakwezedwa ndi kupindika pa ngodya ya digirii 90, kenako ndikutsamira kutsogolo kuti mutambasule chifuwa.
• Kutambasulira Chifuwa Pamwamba ndi Khoma: Kusinthaku kumaphatikizapo kuyimirira ndi mbali yanu kukhoma, kukulitsa mkono womwe uli pafupi kwambiri ndi khoma pamwamba pa mutu wanu ndikuwuyika.

Izinto zokufunda ezishisa ezivumelekile Pamwamba pa Mutu Chifuwa Kutambasula?

• The Behind-the-Back Neck Stretch imagwira ntchito bwino ndi Pamwamba pa Mutu wa Chifuwa Chotambasula chifukwa sichimangotambasula chifuwa koma imalowanso m'mitsempha ya khosi, kulimbikitsa kaimidwe kabwino komanso kuthetsa kusagwirizana m'madera ogwirizanawa.
• The Doorway Stretch ndi ntchito ina yowonjezerapo chifukwa imayang'ana minofu ya pectoral mofanana ndi Kutambasula kwa Pamwamba pa Mutu wa Chifuwa, komanso kumaphatikizapo mapewa ndi manja, motero amapereka kutambasula kwakukulu kwa thupi.