Twist we de sidɔm

• Parti ya muntu: Makong.assertNotip isua baibai.
• Empandika: ɛsyifuandu klihamad /losuɛt Sataj.
• amagezi agakubya: Obliques
• amagezi ag'omusa: Iliopsoas

Okuwandikira ku Twist we de sidɔm

di Sit Twist na bεnεfit εksεsayz we de fכs tכk to di kכr, we de εnhans fleksibiliti εn εp fכ digεst bay we i de mek di intanεt כgan dεm. Dis ɛgzampul fayn fɔ ɔlman, ivin di wan dɛn we de bigin ɛn di wan dɛn we de sidɔm, bikɔs i izi fɔ du am pan chia ɔ mat. Wan wan pipul kin want fɔ put di Sit Twist insay dɛn rutin fɔ mek dɛn ebul fɔ muv fayn fayn wan, fɔ ridyus bak pen, ɛn fɔ mek ɔlman gɛt wɛlbɔdi.

Okukubidde ku: Nkugiyigisa Twist we de sidɔm

• Bɛn yu rayt ni ɛn put yu rayt fut na di ɔdasay na yu lɛft ni.
• Put yu lɛft ɛlb na di ɔdasay na yu rayt ni ɛn yu rayt an na di flɔ biɛn yu fɔ sɔpɔt.
• As yu de blo, twist yu bɔdi jisnɔ to di rayt say, push yu rayt ni wit yu lɛft ɛlb, ɛn luk oba yu rayt sholda.
• Hol dis pozishɔn fɔ sɔm briz, dɔn smɔl smɔl go bak na di say we yu bigin ɛn ripit di ɛgzampul na di ɔda say.

Amakulu mu kubiteekamu Twist we de sidɔm

• Smɔl smɔl twist: Nɔ fos di twist. Bifo dat, twist smɔl smɔl frɔm di say we yu spayna de, ɛn go ɔp to yu nɛk. Dis na di say we di rɔtin fɔ kɔmɔt, nɔto yu sholda ɔ yu nɛk.
• Nɔ Ledɔm Bak: Wan mistek we dɛn kin mek na fɔ ledɔm bak insay di twist. Bifo dat, yu fɔ sidɔm stret ɛn yuz yu kɔr fɔ twist. If yu ledɔm bak, dat kin mek yu spayna strɛs ɛn i kin mek di ɛksesaiz nɔ wok fayn.
• Fɔ blo: Mɛmba fɔ blo ɔltɛm ɔl di tɛm we yu de du di ɛksesaiz. Inhal fɔ mek di spayna lɔng ɛn pul di briz fɔ mek di twist dip. We yu ol yu briz, dat kin mek yu bɔdi gɛt tɛnsiɔn, ɛn dis kin mek di strɛch nɔ wok fayn.

Twist we de sidɔm Ebitala by'omuyigiriza

Mwebale kuteekamu Twist we de sidɔm?

Yɛs, di wan dɛn we de bigin kin du di Sit Twist ɛgzampul. Na saful saful ɛksesaiz we de ɛp fɔ mek yu ebul fɔ chenj ɛn fɔ mek yu nɔ gɛt tɛnsiɔn na yu bak. Bɔt i impɔtant fɔ bigin sloslo ɛn mek shɔ se di we aw yu de tinap kɔrɛkt fɔ mek yu nɔ gɛt ɛni strɛs ɔ injuri. If ɛnitin de we nɔ fayn ɔ we yu de fil pen we yu de du di ɛgzampul, i go fayn fɔ lɛ yu stɔp ɛn tɔk to pɔsin we sabi bɔt fitnɛs ɔ dɔktɔ.

Ki kitiibwa eby'okukozesa omuntu Twist we de sidɔm?

• Marichyasana C: Dɛn kin kɔl am bak Marichi in Poz, dis sidɔm twist involv fɔ bɛn wan ni, kip di ɔda leg stret, ɛn twist di bɔdi to di ni we bɛn.
• Bharadvajasana: insay dis vεryushכn, dεn tu leg dεm de bεn to wan sayd, εn di torso de twist tכwεd di כpכsite sayd.
• Ardha Matsyendrasana: Dis na dip sit twist usay wan leg de bɛn ɛn put di fut ausayd di ɔda ni, we di ɔda leg kin stret ɔ bɛn, ɛn di bɔdi kin twist to di ni we bɛn.
• Rivolv Janu Sirsasana: Dis vεryushכn involv fכ bεnd wan kכn εn put di fut agens di insay thigh fכ di strεt leg, εn afta dat yu twist di torso tכwεd di strεt leg.

Eby'okukozesa omulungi okugabana n'eby'omanyi Twist we de sidɔm?

• Pikin in Poz: Dis poz na restorativ yoga posishכn we de alaw di bכdi fכ rilaks εn rilis tεnshכn afta i dכn du Sit Twist, i de εp bak fכ strεch di lכw bכk εn hip, εria dεm we dεn tכk bכt na di Sit Twist.
• Plank Pose: Dis eksasaiz de kompliment di Sit Twist as i de mek di kor mכsul dεm strכng, we rili implεnt fכ mεnten bεlε εn stεbiliti di tεm we di twistin muvmεnt de, so dat de mek di כvala pכrfomans fכ di Sit Twist bכku.