Splenius capitis

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

Ukuxhumana kwe Splenius capitis

Zochita zolimbitsa thupi za Splenius Capitis ndizochita zolimbitsa thupi zomwe zimalimbitsa khosi ndi minofu yam'mbuyo, kuwongolera kaimidwe komanso kuchepetsa chiopsezo cha ululu wa khosi ndi kuvulala. Ndi yabwino kwa anthu omwe amathera nthawi yayitali pamalo osachita masewera olimbitsa thupi, monga ogwira ntchito muofesi, chifukwa imathandiza kuthana ndi kupsyinjika kwa mutu wokhazikika. Kuphatikizira izi muzochita zanu kumathandizira kusuntha kwa khosi, kuchepetsa kupweteka kwa mutu, komanso kumathandizira thanzi la msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Splenius capitis

• Yambani ndi kukhala mowongoka pampando, mapazi anu ali chathyathyathya pansi ndipo manja anu ali pantchafu zanu.
• Pang'onopang'ono tembenuzirani mutu wanu kumanja, momwe mungathere momasuka, ndi cholinga chobweretsa chibwano chanu paphewa lanu. Sungani mapewa anu momasuka ndipo pewani kuwakweza m'makutu anu.
• Gwirani izi kwa masekondi pang'ono, kenako pang'onopang'ono mubwerere mutu wanu pakati.
• Bwerezani kayendedwe komweko kumbali yakumanzere, ndikugwiritsiranso malo kwa masekondi angapo musanabwerere pakati.
• Chitani izi pafupifupi kubwereza 10-15 mbali iliyonse, ndipo yesetsani kuchita kawiri kapena katatu patsiku kuti mupeze zotsatira zabwino. Kumbukirani nthawi zonse kukaonana ndi chipatala kapena mphunzitsi

Izinto zokwenza Splenius capitis

• Kutenthetsa Mtima: Musanayambe kuchita masewera olimbitsa thupi, ndikofunikira kuti mutenthetse thupi lanu, kuphatikizapo minofu ya m'khosi. Kuchita zimenezi kungathandize kupewa mavuto ndi kuvulala kwina. Mutha kutenthetsa pochita ma cardio opepuka, monga kuthamanga m'malo kapena kudumpha ma jacks, kenako tambasula khosi.
• Mawonekedwe Olondola: Pochita masewera olimbitsa thupi pakhosi, ndikofunikira kukhala ndi mawonekedwe oyenera. Sungani msana wanu molunjika ndipo pewani kupotoza kapena kutembenuza khosi lanu m'njira zachilendo. Komanso, onetsetsani kuti mayendedwe anu akuyenda pang'onopang'ono komanso owongolera, osati mopupuluma kapena mothamanga.
• Pang'onopang'ono Kuthamanga: Yambani ndi kukana kuwala ndipo pang'onopang'ono onjezerani pamene mphamvu zanu zikukula. Kuchulukitsitsa kwa minofu kumatha kubweretsa zovuta komanso kuvulala kwina.
• Gwiritsani Ntchito Galasi: Zingakhale zothandiza kuchita masewerawa patsogolo pagalasi kuti mutsimikizire

Splenius capitis Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Splenius capitis?

Splenius Capitis ndi minofu kumbuyo kwa khosi lanu yomwe imathandiza kusuntha kwa khosi ndi mutu. Ngakhale palibe masewera olimbitsa thupi omwe amatchedwa "Splenius Capitis exercise", pali masewera olimbitsa thupi omwe angathandize kulimbikitsa minofu iyi. Oyamba kumene amatha kuchita izi, koma ayenera kuyamba pang'onopang'ono komanso mofatsa kuti asavulale. Nazi zina zolimbitsa thupi zomwe zingathandize kulimbikitsa Splenius Capitis: 1. Kupendekeka kwa Khosi: Yendani mutu wanu kutsogolo kuti chibwano chanu chikhudze pachifuwa chanu, kenaka chipendekereni chakumbuyo momwe mungathere. Bwerezani kuyenda uku pang'onopang'ono. 2. Khosi Limatembenuzira: Tembenuzirani mutu wanu kuti muyang'ane paphewa lanu lakumanja, kenaka mutembenukire kuyang'ana pa phewa lanu lakumanzere. Bwerezani kuyenda uku pang'onopang'ono. 3. Makongoletsedwe M'mbali mwa Khosi: Mangirirani mutu wanu kuti khutu lakumanja liyendetse phewa lanu lakumanja, kenaka mupendekereni kuti khutu lakumanzere lisunthire ku phewa lanu lakumanzere. Bwerezani kuyenda uku pang'onopang'ono. Kumbukirani, ndikofunikira kuti mayendedwe awa azikhala pang'onopang'ono komanso mowongolera. Osakakamiza

Yintoni imibalabala enzima yale nhliziyo emangalisayo Splenius capitis?

• Splenius Cervicis ndi minofu ina mu gulu la Splenii, lomwe lili pansi pa Splenius Capitis.
• Semispinalis Capitis ndi minofu yomwe imakhala mozama ku Splenius Capitis komanso imathandiza kusuntha mutu ndi khosi.
• The Levator Scapulae ndi minofu yomwe imagwirizanitsa khosi ndi mapewa ndipo imagwira ntchito limodzi ndi Splenius Capitis.
• Rhomboids ndi minofu yomwe imakhala mkati

Izinto zokufunda ezishisa ezivumelekile Splenius capitis?

• Kuchita masewera olimbitsa thupi a Lateral Neck Flexion kumathandizira Splenius Capitis chifukwa sichimangogwira ntchito pambali pa khosi komanso kumalimbikitsa kusinthasintha ndi mphamvu mu minofu yapambuyo ya khosi, kuphatikizapo Splenius Capitis.
• Kuchita masewera olimbitsa thupi kwa Seated Rows mosagwirizana ndi Splenius Capitis mwa kulimbikitsa minofu yam'mbuyo yam'mbuyo, yomwe imathandizira kukhala ndi kaimidwe kabwino komanso kuchepetsa kupsinjika kwa minofu ya khosi, kuphatikiza Splenius Capitis.