Thumbnail for the video of exercise: Kubwerera Kwa M'mimba Kutambasula

Kubwerera Kwa M'mimba Kutambasula

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhapho
Amashwa eqhapho
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Kubwerera Kwa M'mimba Kutambasula

The Backward Abdominal Stretch ndi ntchito yopindulitsa yomwe imayang'ana kwambiri minofu yapakati, kupititsa patsogolo kusinthasintha ndi mphamvu, komanso kukonza kaimidwe. Ndiwoyenera kwa anthu onse olimba, makamaka omwe akufuna kuchepetsa ululu wammbuyo kapena kukulitsa kamvekedwe ka minofu ya m'mimba. Anthu angafune kuchita nawo masewerawa chifukwa sikuti amangothandizira kukhala ndi phata lolimba, komanso amathandizira kuti pakhale kukhazikika, kukhazikika, komanso kugwira ntchito kwa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kubwerera Kwa M'mimba Kutambasula

  • Pang'onopang'ono kutsamira mmbuyo, kusunga msana wanu mowongoka komanso pachimake chanu, kwinaku mukutambasula manja anu kumbuyo kwanu kuti muthandizidwe.
  • Pitirizani kutsamira mpaka mutamva kutambasula m'mimba mwanu, gwirani malowa kwa masekondi 15-30 malingana ndi chitonthozo chanu.
  • Pang'onopang'ono bwererani kumalo oyambira ndikukokera thupi lanu kutsogolo pogwiritsa ntchito minofu ya m'mimba.
  • Bwerezaninso izi kwa kuchuluka komwe mukufuna kubwereza kapena kwa nthawi yoikika.

Izinto zokwenza Kubwerera Kwa M'mimba Kutambasula

  • Kuyika Moyenera: Gona chafumira pamphasa. Kwezani manja anu kutsogolo kwanu ndi miyendo kumbuyo kwanu. Kwezani thupi lanu lakumtunda ndi pansi pa nthaka nthawi imodzi. Gwirani izi kwa masekondi angapo. Kuyika molakwika kungayambitse kupsinjika kapena kuvulala, choncho ndikofunikira kuwonetsetsa kuti mukuchita bwino.
  • Yesetsani Kupuma Kwanu: Pumirani pamene mukukweza thupi lanu ndikupuma pamene mukulitsitsanso ku mphasa. Kupuma koyenera kumathandiza kuti minofu yanu ikhale ndi okosijeni ndipo imatha kupititsa patsogolo mphamvu ya kutambasula.
  • Pewani Kutambasula: Cholakwika chimodzi chomwe anthu amachipanga ndikuyesera kukankhira thupi lawo kutali kwambiri pofuna kuzama kutambasula. Izi zingayambitse kupsinjika kwa minofu kapena kuvulala. Ndikofunika kumvetsera

Kubwerera Kwa M'mimba Kutambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kubwerera Kwa M'mimba Kutambasula?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Backward Abdominal Stretch. Komabe, ayenera kuonetsetsa kuti azichita mofatsa komanso mosamala kuti asavulale. Ndibwinonso kukhala ndi mphunzitsi waluso kapena katswiri wolimbitsa thupi kuti awatsogolere panjira kuti atsimikizire mawonekedwe ndi luso lolondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kubwerera Kwa M'mimba Kutambasula?

  • The Standing Backward Bend, yomwe imadziwikanso kuti Standing Back Arch, ndikusintha kwina komwe mumayima mowongoka, ikani manja anu kumbuyo kwanu, ndikubwerera kumbuyo.
  • Cobra Pose, yoga pose yotchuka, ndi kusiyana komwe kumagona pamimba panu, kuyika manja anu pafupi ndi mapewa anu, ndikukweza thupi lanu lakumtunda pamene mukutambasula mimba yanu.
  • Bridge Pose ndikusintha komwe mumagona chagada, kugwada, kuyika mapazi anu pansi, ndikukweza m'chiuno ndi torso kupita kudenga, kutambasula mimba yanu.
  • Bow Pose ndikusintha kwina kolimbikitsidwa ndi yoga komwe mumagona pamimba panu, kugwada mawondo anu, kubwerera kumbuyo kuti mugwire akakolo anu, ndikukweza pachifuwa chanu.

Izinto zokufunda ezishisa ezivumelekile Kubwerera Kwa M'mimba Kutambasula?

  • Cobra Pose ndi ntchito ina yomwe imathandizira Kuwomba Kwam'mimba Kumbuyo, chifukwa kumathandiza kulimbikitsa minofu kumunsi kumbuyo komanso kutambasula minofu ya m'mimba, kulimbikitsa kaimidwe kabwino ndi kugwirizanitsa.
  • Bridge Pose imathandiziranso Kuwomba Kwam'mimba Kumbuyo polimbitsa msana wam'mbuyo ndi glutes, komanso kumapangitsa kuti pakhale kukhazikika kwapakati, zomwe zimatha kupititsa patsogolo mphamvu ya Backward Abdominal Stretch.

Amaxabiso angamahlekwane kanye Kubwerera Kwa M'mimba Kutambasula

  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Chizoloŵezi Chotambasulira M'mimba Kumbuyo
  • Zolimbitsa thupi zolunjika m'chiuno
  • Zolimbitsa thupi zolimbitsa thupi za abs
  • Zochita zotambasula m'mimba
  • Kutambasula kumbuyo kwa waistline
  • Zochita zochepetsera chiuno
  • Kutambasula kwapamimba kwa thupi
  • Zolimbitsa thupi zopanga chiuno
  • Zolimbitsa thupi m'chiuno m'nyumba