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Kugawanika Kwam'mbali

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Ukuxhumana kwe Kugawanika Kwam'mbali

The Side Split ndi masewera olimbitsa thupi ogwira mtima kwambiri omwe amayang'ana mkati mwa ntchafu, chiuno, ndi groin, kulimbikitsa kusinthasintha ndi mphamvu m'maderawa. Ndizopindulitsa makamaka kwa othamanga, ovina, ndi ochita masewera a karati omwe amafunikira maulendo osiyanasiyana, koma akhoza kuchitidwa ndi aliyense amene akuyang'ana kuti asinthe kusinthasintha kwa thupi lawo. Kuchita Kugawikana Kwam'mbali kumatha kupititsa patsogolo machitidwe anu m'masewera osiyanasiyana, kuthandizira kupewa kuvulala powongolera kukhazikika kwamagulu, komanso kumathandizira kuti thupi likhale bwino komanso kaimidwe.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugawanika Kwam'mbali

  • Pang'onopang'ono tambani mapazi anu padera mpaka atalikirapo kuposa mapewa anu, kuwasunga mofanana ndipo zala zanu zikulozera kutsogolo.
  • Pang'onopang'ono tembenuzirani mapazi anu motalikirana, kutsitsa thupi lanu pansi pamene mutero, kusunga msana wanu mowongoka ndi kulemera kwanu mofanana pakati pa mapazi anu.
  • Pitirizani kusuntha mapazi anu kunja mpaka mutamva kutambasula mkati mwa ntchafu zanu zamkati, pofuna kuti thupi lanu likhale lochepa kwambiri moti miyendo yanu imapanga mzere wowongoka kuchokera ku bondo kupita ku bondo.
  • Gwirani izi kwa masekondi angapo, kenaka tembenuzani mapazi anu pang'onopang'ono ndikuyimirira molunjika kuti mutsirize ntchitoyi. Kumbukirani kupuma pang'onopang'ono ndikungotambasula mpaka momwe mungathere.

Izinto zokwenza Kugawanika Kwam'mbali

  • Kukula Pang'onopang'ono: Kulakwitsa kofala ndikukakamiza kugawanika mwachangu. Izi zingayambitse misozi ya minofu ndi kuvulala kwina. M'malo mwake, onjezerani pang'onopang'ono kuya kwa kugawanika kwanu kwa masabata kapena miyezi. Yambani kukhala pansi ndi miyendo yanu yotambasula momwe mungathere. Tsiku lililonse, yesani kupita mozama pang'ono pakugawanika.
  • Gwiritsani Ntchito Njira Yoyenera: Pamene mukugawanika kumbali, zala zanu ndi mawondo anu ayenera kuloza mmwamba, osati kutsogolo. Msana wanu uyenera kukhala wowongoka, ndipo muyenera kudzitsitsa pansi pogwiritsa ntchito minofu ya m'chiuno, osati kutsamira kutsogolo. Njira yolakwika ingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
  • Pumulani ndi Kumasuka

Kugawanika Kwam'mbali Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugawanika Kwam'mbali?

Inde, oyamba kumene atha kuyamba kuphunzitsa masewera olimbitsa thupi a Side Split, koma ndikofunikira kukumbukira kuti masewera olimbitsa thupi osinthika ngati awa amatenga nthawi komanso kuleza mtima. Ndizosavomerezeka kukakamiza thupi kukhala gawo logawanika mbali nthawi yomweyo. Oyamba kumene ayenera kuyamba ndi masewera olimbitsa thupi kuti azitha kusinthasintha pang'onopang'ono. Amalangizidwanso kuti akhale ndi mphunzitsi waluso kapena wowongolera thupi kuti apewe kuvulala komwe kungachitike. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugawanika Kwam'mbali?

  • The Elevated Side Split imaphatikizapo kuyika mapazi anu pamalo okwera, monga midadada kapena masitepe, kuti muwonjezere kutambasula.
  • The Plié Side Split ndi kusinthika kolimbikitsidwa ndi ballet komwe mumapinda mawondo anu mukakhala mogawanika, ndikutsitsa thupi lanu pansi.
  • The Twisting Side Split ndikusintha kosinthika komwe mumatembenuza torso yanu kupita ku mwendo wotalikirapo, ndikuwonjezera kupindika pakutambasula.
  • The Sliding Side Split imachitidwa poyambira poyimirira ndikuyendetsa pang'onopang'ono mapazi anu mpaka mutafika kugawanika kwa mbali, ndikuwonjezera kusinthasintha pakapita nthawi.

Izinto zokufunda ezishisa ezivumelekile Kugawanika Kwam'mbali?

  • The Hamstring Stretch ndi ntchito ina yomwe imagwirizana ndi Side Split, chifukwa imathandizira kutalikitsa minofu ya hamstring ndikuwonjezera kusinthasintha kumbuyo kwa ntchafu, zomwe zingathandize kuti mbali yozama komanso yomasuka.
  • Pigeon Pose, masewera olimbitsa thupi wamba a yoga, imapindulitsanso pakuphatikizana kwa Side Split pamene imatambasula ma flexible m'chiuno ndi ma rotator, kupititsa patsogolo kusuntha kwa chiuno ndi kusinthasintha komwe kuli kofunikira popanga Side Split.

Amaxabiso angamahlekwane kanye Kugawanika Kwam'mbali

  • Side Split Zolimbitsa Thupi
  • Kulimbitsa Thupi Pantchafu
  • Kugawanika Kwam'mbali kwa ntchafu
  • Zolimbitsa Thupi Zolimbitsa Thupi Zamkati Mwantchafu
  • Kugawanika kwa ntchafu Toning Side
  • Maphunziro a Side Split Bodyweight
  • Kugawanika Kwa Mbali Yolimbitsa Ntchto
  • Zochita Zolimbitsa Thupi Zogawanika Pantchafu
  • Bodyweight Side Split Workout
  • Kulimbitsa Thupi Kwamkati Ndi Kugawanika Kwapambali