Reverse Mapewa Kutambasula

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

Ukuxhumana kwe Reverse Mapewa Kutambasula

The Reverse Shoulder Stretch ndi ntchito yopindulitsa yomwe imayang'ana mapewa, kuwongolera kusinthasintha ndikuchepetsa kupsinjika. Ndi masewera olimbitsa thupi abwino kwa anthu omwe amachita zinthu zomwe zimafuna mphamvu yapamwamba ya thupi, kapena omwe amathera nthawi yambiri pa desiki, chifukwa angathandize kukonza kaimidwe. Anthu angafune kuchita izi kuti apititse patsogolo kuyenda kwawo, kuchepetsa chiwopsezo cha kuvulala pamapewa, komanso kulimbikitsa thanzi labwino lapamwamba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Reverse Mapewa Kutambasula

• Pang'onopang'ono bweretsani manja anu kumbuyo kwanu ndikugwirizanitsa zala zanu.
• Gwirani manja anu pang'onopang'ono ndikukweza mmwamba momwe mungathere popanda kukhumudwitsa, kusunga chifuwa chanu kunja ndi mutu wanu kuyang'ana kutsogolo.
• Gwirani izi kwa masekondi pafupifupi 20 mpaka 30, mukumva kutambasula m'mapewa anu ndi pachifuwa.
• Pang'onopang'ono tsitsani manja anu ndikumasula zala zanu, kenaka gwedezani manja anu kuti muwatsitsimutse musanabwereze kutambasula.

Izinto zokwenza Reverse Mapewa Kutambasula

• Malo Amanja: Kwezerani mkono wanu pachifuwa chanu, ndipo gwiritsani ntchito mkono wanu wina kuukokera pafupi ndi chifuwa chanu. Dzanja lomwe mukutambasula liyenera kukhala lowongoka osati kupindika pachigongono. Kulakwitsa kofala ndiko kukakamiza pachigongono chokha, chomwe chingayambitse kuvulala. M'malo mwake, ikani mkono pang'onopang'ono, pamwamba kapena pansi pa chigongono.
• Kutambasula Mofatsa: Kuchita izi kuyenera kukhala ndi kutambasula pang'ono, osati kukoka kowawa. Ngati mukumva kuwawa, mukukankha mwamphamvu kwambiri. Kutambasula kuyenera kumveka paphewa, osati m'manja kapena khosi.
• Kupuma Mokhazikika: Osagwira mpweya wanu panthawi yotambasula. Pumirani mokhazikika komanso momasuka. Izi zimathandiza kutulutsa mpweya

Reverse Mapewa Kutambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Reverse Mapewa Kutambasula?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Reverse Shoulder Stretch. Ndizochita zolimbitsa thupi zosavuta komanso zogwira mtima zomwe zingathandize kusintha kusinthasintha komanso kuyenda kosiyanasiyana pamapewa. Komabe, monga zolimbitsa thupi zilizonse, ndikofunikira kuyamba pang'onopang'ono ndikuwonjezera pang'onopang'ono kuti mupewe kuvulala. Nthawi zonse mverani thupi lanu ndikusiya ngati mukumva ululu uliwonse. Ngati simukudziwa momwe mungapangire masewera olimbitsa thupi moyenera, ganizirani kupeza malangizo kuchokera kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Reverse Mapewa Kutambasula?

• The Cross-Body Shoulder Stretch ndi kusiyana kwina, komwe mumabweretsa mkono umodzi kudutsa thupi lanu ndikugwiritsa ntchito mkono wanu wina kukanikizira pafupi ndi chifuwa chanu, kutambasula kumbuyo kwa phewa lanu.
• The Doorway Stretch ndi njira yosiyana yochitira Reverse Shoulder Stretch, poyimirira pakhomo lotseguka ndikuyika manja anu mbali zonse za chimango, ndikutsamira kutsogolo kuti mutambasule mapewa anu.
• The Wall Shoulder Stretch ndi kusiyana kwina, komwe mumayima moyang'anizana ndi khoma ndikuyika manja anu pakhoma pamwamba pa mutu wanu, ndiye tambani thupi lanu kutsogolo kuti mumve kutambasula pamapewa anu.
• Pomaliza, Eagle Arm Stretch ndi mtundu wa yoga wa Reverse Shoulder Stretch, pomwe mumawoloka mkono umodzi pansi pa mzake, pindani.

Izinto zokufunda ezishisa ezivumelekile Reverse Mapewa Kutambasula?

• Kutambasula kwa Doorway: Zochitazi zimakwaniritsanso Reverse Shoulder Stretch poyang'ana magulu a minofu omwewo (pectoralis ndi deltoids), koma mosiyana, kuonetsetsa kutambasula kwathunthu kwa thupi lapamwamba.
• Kutambasula kwa Neck: Pamene makamaka ikuyang'ana pakhosi, ntchitoyi ikugwirizana ndi Reverse Shoulder Stretch monga momwe imathandizira kuthetsa kupsinjika pamwamba pa thupi, kulola kutambasula kwa mapewa komanso kulimbikitsa kusinthasintha kwathunthu.