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Bondo mpaka pachifuwa Tambasulani

Umakhi woMsebenzi

Inhloko yeziNdawoMapahu mamindruji.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoGluteus Maximus
Amashwa eqhapho
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Ukuxhumana kwe Bondo mpaka pachifuwa Tambasulani

The Knee to Chest Stretch ndi masewera olimbitsa thupi abwino kwambiri omwe amapindulitsa kwambiri msana, m'chiuno, ndi minofu ya m'matako polimbikitsa kusinthasintha ndi kuchepetsa kupsinjika. Kutambasula kumeneku ndi koyenera kwa aliyense, kuphatikizapo othamanga, ogwira ntchito muofesi, ndi akuluakulu, chifukwa angathandize kusintha kaimidwe, kuchepetsa kupweteka kwa msana, ndi kupititsa patsogolo kuyenda. Anthu angafune kuphatikiza Knee to Chest Stretch muzochita zawo zolimbitsa thupi kuti athandizire thanzi lawo la msana, kuchepetsa kuuma kwa minofu, ndikuwongolera chitonthozo chawo chatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bondo mpaka pachifuwa Tambasulani

  • Phimbani bondo lanu lakumanja ndikugwiritsa ntchito manja anu kulikokera pang'onopang'ono pachifuwa chanu, mwendo wanu wakumanzere ukuwongoka komanso pansi.
  • Gwirani izi kwa masekondi 20 mpaka 30, mukumva kutambasula m'munsi mwanu ndi glutes.
  • Tulutsani bondo lanu lakumanja ndikubwerera kumalo oyambira.
  • Bwerezani zomwezo ndi bondo lanu lakumanzere, ndipo pitirizani kusinthana pakati pa bondo lililonse pa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Bondo mpaka pachifuwa Tambasulani

  • Kuyenda Pang'onopang'ono: Pang'onopang'ono bweretsani bondo limodzi molunjika pachifuwa chanu, pogwiritsa ntchito manja anu kulikokera pafupi. Pewani kulakwitsa kukoka bondo mwamphamvu kwambiri kapena mofulumira kwambiri, zomwe zingayambitse mavuto kapena kuvulala.
  • Pitirizani Kubwerera Kwanu: Pamene mukutambasula, ndikofunika kuti msana wanu ukhale pansi. Cholakwika chofala ndikukweza msana kapena matako pansi, zomwe zingayambitse mawonekedwe osayenera ndi kuvulala kwa msana.
  • Kupumira Kolamulidwa: Kumbukirani kupuma bwinobwino mukamatambasula. Kugwira mpweya wanu, kulakwitsa kofala, kumatha kuwonjezera kuthamanga kwa magazi ndikuchepetsa mphamvu ya kutambasula.
  • Kuwongolera Nthawi: Gwirani kutambasula kwa masekondi 20-30

Bondo mpaka pachifuwa Tambasulani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bondo mpaka pachifuwa Tambasulani?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Knee to Chest Stretch. Ndiko kutambasula kosavuta komwe kungathandize kusintha kusinthasintha ndi kuchepetsa kuuma kwa minofu. Nayi chitsogozo choyambira momwe mungachitire: 1. Gona chagada pamphasa kapena pamalo omasuka, athyathyathya. 2. Miyendo yanu ikhale yowongoka. 3. Gwirani bondo limodzi pang'onopang'ono ndikulibweretsa pachifuwa chanu. 4. Mangirirani manja anu pabondo lanu ndikulikokera pafupi ndi chifuwa chanu. Onetsetsani kuti mwendo winawo ukhale pansi. 5. Gwirani malowa kwa masekondi 20-30. 6. Pang'onopang'ono kumasula ndi kuchepetsa bondo lanu kubwerera kumalo oyambira. 7. Bwerezani ndondomeko yomweyo ndi bondo lina. Kumbukirani, ndikofunikira kuchita kutambasula uku pang'onopang'ono komanso mofatsa. Ngati mukumva ululu uliwonse, siyani nthawi yomweyo. Ndibwinonso kukaonana ndi akatswiri ochita masewera olimbitsa thupi kapena akatswiri ochita masewera olimbitsa thupi kuti muwonetsetse kuti mukutambasula bwino komanso mosamala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bondo mpaka pachifuwa Tambasulani?

  • The Double Knee to Chest Stretch: Mu Baibuloli, mawondo onse amakokera pachifuwa nthawi imodzi, kuwirikiza kutambasuka kumunsi kumbuyo ndi m'chiuno.
  • Bondo Lokhala Pachifuwa Kutambasula: Baibuloli limachitidwa atakhala pampando, pomwe bondo limodzi limakokera pachifuwa, ndikupereka kutambasuka komwe kumakhala kocheperako koma koyenera kwa omwe alibe kuyenda.
  • The Supine Knee to Chest Stretch with Twist: Uku ndikusintha kopitilira muyeso komwe mumabweretsa bondo limodzi pachifuwa chanu kenako ndikupotoza thupi lanu modekha, ndikubweretsa bondo lanu mbali ina.
  • Bondo Loyimilira Pachifuwa Kutambasula: Baibuloli limachitidwa ataimirira, kukokera bondo limodzi pachifuwa, zomwe zimathandizanso kuwongolera bwino komanso kulumikizana.

Izinto zokufunda ezishisa ezivumelekile Bondo mpaka pachifuwa Tambasulani?

  • The Hamstring Stretch ndi ntchito ina yowonjezera, chifukwa imayang'ana kumbuyo kwa minofu ya ntchafu yanu, kupititsa patsogolo kusinthasintha kwawo ndi kuchepetsa kupsinjika kwa msana wanu pamene mukuchita Knee to Chest Stretch.
  • Pigeon Pose, malo otchuka a yoga, amakwaniritsa Knee to Chest Stretch potsegula ma flexible m'chiuno ndi kutambasula minofu ya glute, motero kumawonjezera chidziwitso cha kutambasula ndi kusinthasintha m'munsi mwa thupi.

Amaxabiso angamahlekwane kanye Bondo mpaka pachifuwa Tambasulani

  • Zolimbitsa thupi ntchafu
  • Bondo mpaka pachifuwa kutambasula
  • Zochita zotambasula ntchafu
  • Zochita zolimbitsa thupi za ntchafu
  • Bondo pachifuwa kutambasula miyendo mwendo minofu
  • Zochita za toning ntchafu
  • Zochita zapakhomo za minofu ya ntchafu
  • Kulemera kwa thupi mwendo kutambasula
  • Kuchita masewera olimbitsa thupi pa bondo
  • Kulimbitsa minofu ya ntchafu kunyumba