Atakhala Lower Trunk Extensor Lateral Flexor Stretch

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Ukuxhumana kwe Atakhala Lower Trunk Extensor Lateral Flexor Stretch

The Seated Lower Trunk Extensor Lateral Flexor Stretch ndi masewera olimbitsa thupi omwe amapangidwa kuti awonjezere kusinthasintha ndi mphamvu m'munsi kumbuyo ndi minofu yam'mbali. Ndizoyenera kwa anthu omwe amathera nthawi yayitali atakhala kapena osamva bwino m'mbuyo, chifukwa amalimbikitsa kaimidwe bwino komanso amachepetsa chiopsezo cha ululu wammbuyo. Kuchita masewera olimbitsa thupi kungathandize kusuntha, kulimbitsa thupi, ndikuthandizira kukhala ndi thanzi labwino komanso thanzi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Atakhala Lower Trunk Extensor Lateral Flexor Stretch

• Ikani dzanja lanu lamanja kumbali ya mpando kuti mukhale bata, ndipo kwezani dzanja lanu lamanzere molunjika ku denga.
• Pang'onopang'ono pindani torso yanu kumanja, pogwiritsa ntchito dzanja lanu lamanja ngati pivot point, kwinaku dzanja lanu lamanzere likukweza mmwamba.
• Gwirani malowa kwa masekondi 20-30, mukumva kutambasula kumanzere kwa torso yanu.
• Pang'onopang'ono bwererani kumalo oyambira ndikubwereza kutambasula kumbali ina ndikukweza dzanja lanu lamanja ndikuweramira kumanzere.

Izinto zokwenza Atakhala Lower Trunk Extensor Lateral Flexor Stretch

• Mayendedwe Olamuliridwa: Pewani kugwedezeka kapena kusuntha mwachangu. M'malo mwake, yendani pang'onopang'ono ndi pang'onopang'ono mukutambasula, ndikuigwira kwa masekondi 15-30. Kuthamangira kutambasula kapena kukakamiza thupi lanu kumalo kungayambitse kupsinjika kwa minofu kapena kuvulala.
• Kupuma: Kumbukirani kupuma moyenera panthawi yotambasula. Kugwira mpweya wanu kungayambitse kupsinjika kwa minofu yanu, kulepheretsa kutambasula ndipo kungayambitse kusapeza bwino kapena kuvulala.
• Pewani Kutambasula: Ngakhale kuti sizachilendo kumva kukoka pang'ono kapena kusamva bwino panthawi yotambasula, simuyenera kumva ululu. Ngati mutero, ndi chizindikiro chakuti mukukankha

Atakhala Lower Trunk Extensor Lateral Flexor Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Atakhala Lower Trunk Extensor Lateral Flexor Stretch?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Seated Lower Trunk Extensor Lateral Flexor Stretch. Zochita izi ndizosavuta ndipo zitha kuchitidwa ndi anthu amisinkhu yonse yolimba. Komabe, ndikofunikira nthawi zonse kuwonetsetsa mawonekedwe ndi njira yoyenera kuti musavulale. Ngati ndinu oyamba, mungafune kuyamba ndi zoyenda pang'ono ndikuwonjezera pang'onopang'ono pamene kusinthasintha kwanu kukukula. Ngati mukumva kupweteka kapena kusapeza bwino, siyani masewerawa nthawi yomweyo. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi bwino kukaonana ndi dokotala kapena katswiri wa masewera olimbitsa thupi kuti muwonetsetse kuti masewerawa ndi oyenera kulimbitsa thupi kwanu komanso thanzi lanu.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Atakhala Lower Trunk Extensor Lateral Flexor Stretch?

• The Kneeling Lower Trunk Extensor Lateral Flexor Stretch: Mu Baibuloli, mumagwada pa bondo limodzi ndi phazi lina pansi patsogolo panu, kenaka pindani chammbali molunjika pa bondo lomwe lili pansi.
• The Leing Down Lower Trunk Extensor Lateral Flexor Stretch: Izi zimaphatikizapo kugona pambali panu pamtunda wathyathyathya, kutambasula mkono wanu wapansi pamwamba pa mutu wanu ndikugwiritsa ntchito mkono wanu wapamwamba kukokera thupi lanu lakumtunda pang'onopang'ono.
• Yoga Triangle Pose: Kusiyanaku kumaphatikizapo kuyimirira ndi mapazi anu motalikirana, kutembenuza phazi limodzi, ndikufika pansi kuti mukhudze bondo lanu ndi dzanja lanu, kutambasula mbali ina ya torso yanu.
• The Pilates Mermaid Stretch: Mtundu uwu uli ndi inu

Izinto zokufunda ezishisa ezivumelekile Atakhala Lower Trunk Extensor Lateral Flexor Stretch?

• Kutambasula kwa Cat-Camel: Ichi ndi masewera olimbitsa thupi odekha komanso ogwira mtima omwe amakwaniritsa Seated Lower Trunk Extensor Lateral Flexor Stretch poyang'ana msana wonse, kuphatikizapo kumunsi kumbuyo. Zimathandiza kusintha kusinthasintha kwa msana ndi kaimidwe, komanso zimathandizira kuthetsa kupsinjika kwa minofu yam'mbuyo, yomwe ingapangitse mphamvu ya lateral flexor kutambasula.
• Ma Pelvic Tilts: Mapiritsi a m'chiuno amayang'ana m'munsi kumbuyo ndi m'chiuno, akuphatikizana ndi Seated Lower Trunk Extensor Lateral Flexor Stretch mwa kulimbikitsa pakati ndi minofu ya m'mbuyo, kupititsa patsogolo kukhazikika, ndi kuonjezera kayendetsedwe kake. Izi zingapangitse kuti lateral flexor kutambasula bwino komanso