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Intercostal

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Overview:

Iyo Intercostal Exercise ibasa rinobatsira iro rinonyanya kunanga mhasuru pakati pembabvu dzako, kusimudzira kufema kuri nani uye chimiro. Yakakwana kune avo vari kutsvaga kuwedzera simba ravo rekufema, sevatambi, vaimbi, kana vanhu vane mamiriro ekufema. Kuita chiitiko ichi kunogona kuvandudza zvakanyanya kushanda kwemapapu, kufamba kwechipfuva, uye simba rose repamusoro remuviri, zvichiita kuti ive yekuwedzera kunodiwa kune chero chirongwa chekusimba.

Table of Contents

  1. Instructions
    1. Step-by-step guide
    2. Exercise Tips
  2. FAQ
    1. Can beginners to the Intercostal?
    2. Common variations of the Intercostal?
    3. Good complementing exercises for the Intercostal?
  3. Related keywords

Instructions

Step-by-step guide:

  1. Tora mweya wakadzika mukati, uchizadza mapapu ako zvachose, uye bata kufema uku kwemasekonzi mashoma.
  2. Zvishoma nezvishoma exhale, uchitarisa pakunzwa kwembabvu yako ichibata uye yako intercostal tsandanyama kushanda.
  3. Dzokorora maitiro aya kweinenge gumi kusvika ku15 nguva, kana kakawanda sezvaunenge wakasununguka.
  4. Kuti uwedzere kuoma, unogona kubata mweya wako kwenguva yakareba kana kuita kurovedza muviri uchibata huremu huremu pachipfuva chako.

Exercise Tips:

  • **Yakakodzera Kufema Technique**: Paunenge uchiita chero maekisesaizi akananga intercostal tsandanyama, zvakakosha kushandisa nzira yekufema chaiyo. Infemera zvakadzika nemhino dzako, bata kwemasekondi mashoma, wozofemera zvishoma nemuromo wako. Izvi zvichabatsira kuita zvizere uye kutambanudza yako intercostal tsandanyama.
  • ** Kumira **: Chengetedza chimiro chakanaka panguva yekurovedza muviri. Mira kana kugara wakatwasuka, chengeta mapfudzi ako akasununguka uye chipfuva chako chakavhurika. Izvi zvinobvumira kuwedzera kwakanyanya kwemapapu uye kushandiswa kwe intercostal muscles.
  • **Dzivisa Kuwedzeresa **: Usasundidzira zvakanyanya kana kukurumidza. Kunyanya kuita muviri kunogona kutungamirira kumatambudziko emhasuru. Tanga zvinyoro uye zvishoma nezvishoma kuwedzera kusimba kwe

FAQ

Can beginners do the Intercostal?

Hongu, vanotanga vanogona kuita intercostal exercises. Aya maekisesaizi akagadzirirwa kusimbisa intercostal tsandanyama, iyo iri pakati pembabvu. Zvinogona kunge zviri nyore sekudzidzira kufema zvakadzama kana zvakanyanya kuomarara senge kumonyorora mafambiro uye mativi ekubhenda. Nekudaro, sekunge chero maitiro matsva ekuita maekisesaizi, vanotanga vanofanira kutanga zvishoma nezvishoma uye zvishoma nezvishoma kuwedzera kusimba kwavo kudzivirira kukuvara. Ipfungwa yakanaka zvakare kubvunza nyanzvi yezvehutano kana mudzidzisi wekusimba kuti uve nechokwadi chekuti maekisesaizi ari kuitwa nemazvo.

What are common variations of the Intercostal?

  • Internal Intercostal tsandanyama imwe mutsauko, iri mukati membabvu, uye inobatsira mukumanikidzwa kufema nekudzvinyirira mbabvu uye kuderedza thoracic cavity.
  • Innermost Intercostal muscles, iri pakati pemukati intercostal tsandanyama, inoita basa mukumanikidzwa kupera nekukwevera mbabvu mukati, kuderedza vhoriyamu yechipfuva.
  • Subcostal muscles, inowanikwa kumucheto wezasi we thorax, ndeyekusiyana kwe intercostal muscle inobatsira mukufamba kwembabvu dzezasi, kubatsira mukufema.
  • Transversus Thoracis tsandanyama, iri mukati memadziro epamberi pechipfuva, ndeimwe mutsauko unobatsira mukumanikidzwa kupera nekudzvinyirira mbabvu.

What are good complementing exercises for the Intercostal?

  • Diaphragmatic Breathing: Ichi chiito chinosanganisira zvakananga ma intercostal muscle, sezvaanoshanda pamwe chete nediaphragm panguva yekufema kwakadzika. Kugara uchidzidzira kunogona kuwedzera simba remapapu, uye kuvandudza simba uye kutsungirira kweiyo intercostal tsandanyama.
  • Side Plank: Iro divi repuranga rekuita rinobata mamhasuru emukati pavanenge vachishanda kudzikamisa muviri panguva iyi yakaoma pose. Ichi chiitwa chinogona kubatsira kuvaka simba repakati uye kuvandudza kushanda kwese kweiyo intercostal tsandanyama.

Related keywords for Intercostal:

  • Intercostal bodyweight exercise
  • Zviitwa zvekusimbisa chipfuva
  • Bodyweight chest workout
  • Intercostal muscle exercises
  • Kudzidzira chipfuva chepamba
  • Bodyweight intercostal Workout
  • Hapana midziyo yekushandisa muchipfuva
  • Kusimbisa intercostal tsandanyama
  • Bodyweight maekisesaizi pachipfuva
  • Intercostal training exercises
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