Stretch na di bɛlɛ we de rɔta
Profayiri y'eby'okufuna
Ntago Exercises:
Tekamu akatale mu kusolo lwo!
Okuwandikira ku Stretch na di bɛlɛ we de rɔta
Di Rotating Stomach Stretch na fayn fayn ɛgzampul we dɛn mek fɔ mek i ebul fɔ chenj, fɔ mek yu ebul fɔ digest, ɛn fɔ mek yu nɔ gɛt pen na yu bak. Na fayn strɛch fɔ wan wan pipul dɛn we gɛt ɔl kayn fitnɛs lɛvɛl, mɔ di wan dɛn we de spɛn lɔng awa fɔ sidɔm ɔ gɛt layf we de sidɔm. If yu put dis ɛksesaiz insay yu rutin, i go ɛp fɔ mek yu bɔdi tinap fayn, i nɔ go mek yu nɔ fil fayn, ɛn i go mek yu ebul fɔ digest fayn fayn wan.
Okukubidde ku: Nkugiyigisa Stretch na di bɛlɛ we de rɔta
- Bεnd yu rayt kכn εn bכn am kכros yu bכdi tכwεd yu lεft sayd, kip yu lεft leg stret.
- Ekst yu rayt an kɔmɔt na di sayd, kip am flat na grɔn, ɛn tɔn yu ed fɔ luk yu raytan, ɛn mek yu bɔdi twist.
- Hol dis posishon fכ lεk 20 to 30 sekכnd, fil se yu lכw bכk εn bכdi strεch.
- Smɔl smɔl go bak na di say we yu bigin ɛn ripit di prɔses na di ɔda say, wit yu lɛft ni we bɛn ɛn yu bɔdi tɔn to di rayt.
Amakulu mu kubiteekamu Stretch na di bɛlɛ we de rɔta
- Mek yu kɔntinyu fɔ tinap kɔrɛkt wan: We yu de du di bɛlɛ we de rɔta, i rili impɔtant fɔ mek yu kɔntinyu fɔ tinap kɔrɛkt wan. Kip yu bak stret ɛn avɔyd fɔ hunch ɔ rawnd yu sholda dɛn. Dis go ɛp fɔ mek shɔ se di strɛch de tɔch di kɔrɛkt mɔsul dɛn ɛn nɔ put strɛs we nɔ rayt na yu bak.
- Kɔntrol Yu Muvmɛnt: Wan mistek we yu kin mek na fɔ rɔsh tru di strɛch ɔ fɔ yuz jɔk, we yu nɔ ebul fɔ kɔntrol. Bifo dat, mek shɔ se yu de rɔta yu bɛlɛ sloslo ɛn bay wilful, ɛn ol di strɛch fɔ sɔm sɛkɔn dɛn we i de ɔp. Dis kin ɛp fɔ mek di strɛch wok fayn ɛn i kin mek di risk fɔ injuri nɔ bɔku.
- Briz Kɔrɛkt: Nɔ ol yu briz we yu de strɛch. Bifo dat,
Stretch na di bɛlɛ we de rɔta Ebitala by'omuyigiriza
Mwebale kuteekamu Stretch na di bɛlɛ we de rɔta?
Yes, di wan dɛn we de bigin kin rili du di Rotating Stomach Stretch ɛgzampul. Bɔt i impɔtant fɔ mek shɔ se yu gɛt di rayt fɔm ɛn tɛknik fɔ mek yu nɔ gɛt injuri. If yu na pɔsin we de bigin, yu kin want fɔ bigin wit fɔ rɔtin saful saful ɛn smɔl smɔl yu de mek di pawa bɔku as yu de ebul fɔ chenj di we aw yu de du tin. Ɔltɛm lisin to yu bɔdi ɛn stɔp if yu fil ɛnitin we nɔ fayn. If i pɔsibul, i go fayn fɔ mek pɔsin we de tren yu ɔ pɔsin we gɛt ɛkspiriɛns gayd yu fɔs.
Ki kitiibwa eby'okukozesa omuntu Stretch na di bɛlɛ we de rɔta?
- di Lay Spinal Twist: Dis vεryushכn involv fכ le flat pan yu bak, es yu an dεm to di sayd dεm, bεnd wan kכn, εn afta dat yu de rכt yu hip dεm fכ bכn di bεnd kכn kכs yu bכdi.
- di Stand Torso Twist: Na ya, yu de tinap wit yu fut hip-width apat, es yu an dεm kכmכt to di sayd dεm, εn afta dat yu de rכt yu torso sכmtεm frכm wan sayd to di sayd.
- Di Chair Twist: Insay dis sidɔm we yu kin sidɔm, yu kin sidɔm na di edj fɔ wan chia, krɔs wan leg oba di ɔda wan, dɔn yu kin twist yu bɔdi to di leg we de ɔp.
- Di Yoga Supine Spinal Twist: Dis min se yu fɔ ledɔm na yu bak, bɛn yu ni dɛn insay yu chɛst, dɔn yu fɔ drɔp dɛn na wan say we yu de kip yu sholda dɛn flat na grɔn, .
Eby'okukozesa omulungi okugabana n'eby'omanyi Stretch na di bɛlɛ we de rɔta?
- Di Kɔbra Poz, we na ɔda muv we dɛn mek wit yoga, kin mek yu bɛlɛ mɔsul dɛn ɛn di lɔwa bak strɔng mɔ, we kin mek yu ebul fɔ du di Rotating Stomach Stretch bay we i de mek yu muv mɔ ɛn mɔ.
- Di Russian Twist na fayn fayn ɛgzampul fɔ pe wit di Rotating Stomach Stretch bikɔs i de target di oblique muscles bak, we de ɛp fɔ mek yu kɔr rɔta trɛnk ɛn stebiliti, we rili impɔtant fɔ di Rotating Stomach Stretch.
Amagamba ag'ewayogenze Stretch na di bɛlɛ we de rɔta
- Bɔdi wet ɛksɛsayz fɔ wɛst
- Rotating Stomach Stretch wokɔt
- Ɛksesaiz dɛn we yu kin du fɔ tɔch yu wɛst
- Bɔdi wet bɛlɛ strɛch
- Rotational kor wokɔt
- Waist toning eksasaiz
- Bɔdi wet wɛst ɛgzampul dɛn
- Bɛlɛ rotashɔn strɛch
- Wokɔt dɛn we de mek yu wɛst strɔng
- Bɔdi wet ɛksesaiz fɔ mek yu gɛt slim wɛst