Spinal Stretch a ni

• Miikilindamuuma Luumbuukolu: Matsinda
• Atsenuumu: Mbeu ya thiaro.
• Lukkeendamuuma Lwigluwumudikolu: Obliques
• Lukkeendamuuma ummelifundikolu: Rectus Abdominis

Aahlookoonu kato Spinal Stretch a ni

Spinal Stretch hi exercise hlawk tak a ni a, flexibility tihpunna tur, posture tihchangtlunna tur leh hnungzang natna tihziaawmna tura ruahman a ni. Fitness level hrang hranga mimal tan a tha hle a, a bik takin darkar rei tak thut emaw, hnungzang lama harsatna nei emaw tan a tha hle. He exercise-a tel hian ruh hriselna a tichak thei a, taksa pum pui a tichak thei a, taksa hriselna tha zawk a siam thei bawk.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Spinal Stretch a ni

• I khup dinglam chu ben la, i ke veilam chungah cross la, i ke dinglam chu i khup veilam pawn lama leiah flat takin dah rawh.
• I taksa chu dinglamah twist la, i veilam elbow chu i khup dinglam pawn lamah dah la, chu chuan stretch thuk zawkah a pui ang.
• Hetiang dinhmun hi second 20 atanga 30 chhung vawng la, i hnungzang dinglam vawng reng la, i kekawrte chu a hahdam reng ang.
• Zawi zawiin unwind la, a sir lehlamah chuan ti leh rawh.

Diinguniti nge Youlooli Spinal Stretch a ni

• Proper Positioning: I hmaah i ke phar chungin leiah thuin tan la rawh. I khup dinglam chu ben la, i ke chu i khup veilam pawn lamah dah rawh. I taksa chu dinglamah twist la, i veilam elbow chu i khup dinglam chungah lever angin hmang rawh. Twist lai hian i hnungzang chu dinglam hawiin dah la, hunching hian i hnungzang ruhte a ti na thei a ni.
• Thâwk: Stretch chhung hian thawk kha vawng tlat suh. Thâwk lak dan pangngai a pawimawh a, hei hian taksa ruhte a ti hahdam a, stretch a thuk zawk bawk. Thil tihsual tlanglawn tak chu i thawk khap tlat a ni a, chu chuan i taksaah tension a siam thei a, stretch effectiveness a ti tlem thei bawk.
• Overstretch suh: A point thlengin stretch rawh

Spinal Stretch a ni Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Spinal Stretch a ni?

Ni e, a bul tanna tan chuan Spinal Stretch exercise hi an ti thei. Mahse, hliam tuar lo turin zawi zawiin leh zawi zawia bul tan a pawimawh. Exercise chungchang hrechiangtu, physical trainer emaw yoga instructor emaw ang chi, a tir lamah chuan i tih dik leh dik loh enfiah turin kaihruai che a tha bawk. I taksa thu ngaithla fo la, natna i hriat chuan chawlhsan rawh.

Ahilwunildiimbu tayekoo kadu Spinal Stretch a ni?

• Cat-Cow Stretch: He variation hi ke paliah tih a ni a, a hnunglam chu ceiling lam hawia arch (cat) leh floor lam hawia dipping (cow) inkara inthlak danglamin, spinal flexibility leh circulation a tichak a ni.
• Child’s Pose: He chawlh hahdamna pose hi kekawrte chungah ṭhu lehin, kekawrte chu hmalam hawiin, kut chu hmalam hawiin, ruhro chu zawi zawiin i han hrual a ni.
• Cobra Pose: Hetiang danglamna hi leiah hmai hnuai lam hawia mu a, chutah chuan kut ruh hmangin rilru chu chawi sangin, hnungzang chu arch a, ruhro chu hrual a, rilru hawn a ni.
• Bridge Pose: He pose ah hian hnungzang a khup ben leh ke chu leiah flat taka mut a, chutah chuan hips te chu ceiling lam hawia chawi sangin, ruhro a tizau a, hnungzang ruh te a tichak bawk.

Biliindahimbu adoolodiilwuu yabuu diibadi Spinal Stretch a ni?

• Child’s Pose: Child’s Pose hi Spinal Stretch complementary exercise tha tak a ni a, a chhan chu hnungzang leh ruhro pawh a target a, gentle stretch a pe a, stress leh hahna tihziaawmna atan a pui bawk.
• Cobra Pose: He yoga pose hian Spinal Stretch a tichak a, hnungzang leh ke ruh a tichak a, ruhro a ti awlsam a, posture tha zawk a siam bawk a, hei hian Spinal Stretch thatna a tipung thei a ni.