Atakhala Pampando Wotambasula Wozungulira Wowonjezera

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Atakhala Pampando Wotambasula Wozungulira Wowonjezera

The Seated Knee Up Extended Rotation Stretch ndi masewera olimbitsa thupi omwe amayang'ana ndikuwonjezera kusinthasintha kumunsi kwanu, m'chiuno, ndi ntchafu. Ndizopindulitsa makamaka kwa anthu omwe amakhala nthawi yayitali, monga ogwira ntchito muofesi, kapena omwe amachita zinthu zomwe zingayambitse kupsinjika m'malo awa, monga othamanga kapena oyendetsa njinga. Mwa kuphatikiza kutambasula uku m'chizoloŵezi chanu, mutha kuchepetsa kupsinjika kwa minofu, kusintha kaimidwe kanu, ndikuwonjezera kusuntha kwanu konse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Atakhala Pampando Wotambasula Wozungulira Wowonjezera

• Phimbani bondo lanu lakumanja ndikudutsa mwendo wanu wakumanzere, ndikuyika phazi lanu lakumanja pansi kunja kwa bondo lanu lakumanzere.
• Ikani chigongono chanu chakumanzere kunja kwa bondo lanu lakumanja ndi dzanja lanu lamanja pansi kumbuyo kwanu kuti muthandizidwe.
• Gwirani pang'onopang'ono torso yanu kumanja, pogwiritsa ntchito chigoba chanu chakumanzere kukankhira bondo lanu lakumanja, ndipo gwirani kutambasula kwa masekondi 15 mpaka 30.
• Pang'onopang'ono bwererani kumalo oyambira ndikubwereza kutambasula kumbali inayo.

Izinto zokwenza Atakhala Pampando Wotambasula Wozungulira Wowonjezera

• Kuyenda Koyendetsedwa: Mukamazungulira, onetsetsani kuti mayendedwe anu akuchedwa komanso amayendetsedwa. Pewani mayendedwe othamanga kapena othamanga omwe angayambitse kuvulala. M'malo mwake, yang'anani pa kukhalabe okhazikika, osalala nthawi yonse yochita masewera olimbitsa thupi.
• Kuzungulira Koyenera: Pamene mukuzungulira torso yanu, onetsetsani kuti mukuzungulira kuchokera m'chiuno mwanu, osati kuchokera pamapewa anu. Ichi ndi cholakwika chofala chomwe chingachepetse mphamvu ya kutambasula ndikupangitsa kuvulala. Sungani mapewa anu momasuka ndipo mulole chiuno chanu ndi pachimake zigwire ntchito.
• Kupuma Moyenera: Musagwire mpweya wanu panthawi yolimbitsa thupi. Pumani mpweya pamene mukukonzekera kuzungulira, ndikutulutsa mpweya pamene mukuyenda. Kupuma koyenera sikumangokuthandizani kuti mukhalebe olamulira, komanso kumapangitsa kuti ntchito zonse ziziyenda bwino

Atakhala Pampando Wotambasula Wozungulira Wowonjezera Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Atakhala Pampando Wotambasula Wozungulira Wowonjezera?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Seated Knee Up Extended Rotation Stretch. Komabe, ndikofunikira kukumbukira kuyamba pang'onopang'ono osati kukankhira mwamphamvu kuti musavulale. Ndikoyeneranso kufunafuna chitsogozo kuchokera kwa akatswiri olimbitsa thupi kapena olimbitsa thupi kuti muwonetsetse mawonekedwe ndi njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Atakhala Pampando Wotambasula Wozungulira Wowonjezera?

• Kutambasula kwa Gulugufe: Kusiyanaku kumaphatikizapo kukhala pansi, kubweretsa mapazi anu pamodzi, ndikukankhira mawondo anu pansi.
• The Seated Forward Bend: Mu kutambasula uku, mumakhala pansi ndi miyendo yanu yowongoka kutsogolo kwanu ndi kupinda m'chiuno, kufika ku zala zanu.
• The Seated Side Stretch: Kusiyanaku kumaphatikizapo kukhala pansi ndi miyendo yanu yotambasula, kenaka mutembenuzire bondo limodzi ndikuyika phazi la mwendo wopindika kunja kwa bondo lina, ndipo potsirizira pake mufike pa mkono kumbali imodzi ndi mwendo wotambasula. pamutu panu molunjika pa bondo lopindika.
• The Seated Hamstring Stretch: Apa, mumakhala pansi ndi mwendo umodzi wotambasulidwa patsogolo panu ndi

Izinto zokufunda ezishisa ezivumelekile Atakhala Pampando Wotambasula Wozungulira Wowonjezera?

• Spinal Twist: Ntchitoyi imathandiziranso Kutambasula kwa Seated Knee Up Extended Rotation ngati kumagwira ntchito pakuyenda kwa msana, komwe kuli kofunikira kuti pakhale kutambasula, komanso kumathandizira kuthetsa kupsinjika m'munsi kumbuyo ndi m'chiuno.
• Seated Butterfly Stretch: Ntchitoyi ndi yopindulitsa pothandizira Kutambasula kwa Seated Knee Up Extended Rotation Stretch popeza makamaka imayang'ana mkati mwa ntchafu ndi m'chiuno, kupititsa patsogolo kusinthasintha kwawo ndi kayendetsedwe kake, komwe kuli kofunikira kuti azitha kuzungulira bwino komanso mosamala.