Kugona Kudutsa Bondo Kokani Mmwamba Tambasulani

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

Ukuxhumana kwe Kugona Kudutsa Bondo Kokani Mmwamba Tambasulani

The Lying Cross Over Knee Pull Up Stretch ndi masewera olimbitsa thupi opindulitsa omwe amapangidwa kuti apititse patsogolo kusinthasintha ndi kuchepetsa kupsinjika m'munsi kumbuyo, glutes, ndi chiuno. Ndi yoyenera kwa anthu amisinkhu yonse yolimba, makamaka omwe akufuna mpumulo ku kuuma kwa thupi kapena omwe akuchita nawo zinthu zomwe zimafuna kusinthasintha kwa thupi. Kuphatikizira kutambasula uku muzochita zanu kungathandize kusintha kayendedwe kanu, kulimbikitsa kaimidwe kabwino, komanso kuchepetsa ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugona Kudutsa Bondo Kokani Mmwamba Tambasulani

• Kwezani manja anu m'mbali mwa mawonekedwe a T kuti mukhale okhazikika, ndipo pindani mawondo anu, ndikuyika mapazi anu pansi.
• Kwezani bondo lanu lakumanja pang'onopang'ono molunjika pachifuwa chanu, kenako pang'onopang'ono muwoloke mbali yanu yakumanzere, ndi cholinga chokhudza pansi ndi bondo lanu.
• Tembenuzirani mutu wanu kumanja pamene bondo lanu likupita kumanzere, kusunga malo kwa masekondi 15 mpaka 30 kuti mutambasule msana wanu ndi m'chiuno.
• Pang'onopang'ono bweretsani bondo lanu lakumanja ndikupita pakati, kenaka bwerezani masitepe omwewo ndi bondo lanu lakumanzere, ndikuwoloka kumbali yanu yamanja pamene mutembenuzira mutu wanu kumanzere.

Izinto zokwenza Kugona Kudutsa Bondo Kokani Mmwamba Tambasulani

• Mayendedwe Oyendetsedwa: Pindani bondo lanu lakumanja ndikulikoka pang'onopang'ono kudutsa thupi lanu molunjika ku dzanja lanu lamanzere. Kuyenda kuyenera kukhala kocheperako komanso koyendetsedwa, osati kugwedezeka kapena kuthamanga kuti musavulale. Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu m'malo mochotsa minofu yanu kuti igunde bondo.
• Sungani Malo Amanja ndi Mapewa: Pamene mukukoka bondo lanu pathupi lanu, sungani phewa lanu lakumanja ndi mkono wanu pansi. Yesetsani kuti musawachotse pansi pamene mukukoka bondo lanu. Ichi ndi cholakwika chofala chomwe chingachepetse mphamvu ya kutambasula ndikupangitsa kuti mapewa asokonezeke kapena kuvulala.
• Gwirani ndi Kumasula: Gwirani kutambasula kwa masekondi 20-30,

Kugona Kudutsa Bondo Kokani Mmwamba Tambasulani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugona Kudutsa Bondo Kokani Mmwamba Tambasulani?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Lying Cross Over Knee Pull Up Stretch. Komabe, ndikofunikira kuti muyambe mwapang'onopang'ono osati kukankhira patali kwambiri kuti mukhale ndi vuto. Zochita izi ndi zabwino kwambiri pakuwongolera kusinthasintha komanso kuyenda kosiyanasiyana, makamaka m'munsi kumbuyo ndi m'chiuno. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kutenga nthawi kuti amvetsetse mawonekedwe ndi njira yoyenera kuti apewe kuvulala kulikonse. Ngati mukumva kupweteka kapena kusapeza bwino, ndikofunikira kusiya kuchita masewera olimbitsa thupi ndikuwonana ndi akatswiri olimbitsa thupi kapena othandizira thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugona Kudutsa Bondo Kokani Mmwamba Tambasulani?

• Kutambasula kwa Supine Hamstring: Mwakusiyana uku, mumagona kumbuyo kwanu, kwezani mwendo umodzi molunjika, ndikukokera pachifuwa chanu mofatsa.
• The Standing Hamstring Stretch: Izi zimaphatikizapo kuyimirira, kugwada bondo limodzi, ndi kulikokera pachifuwa chanu.
• Kutambasula kwa Gulugufe: Kusiyanaku kumaphatikizapo kukhala pansi, kubweretsa mapazi anu pamodzi, ndi kugwiritsa ntchito zigono zanu kukankhira mawondo anu pansi.
• Nkhunda Pose: Yoga iyi imaphatikizapo kubweretsa bondo limodzi kutsogolo ndikutambasulira mwendo wina kumbuyo, ndikutsamira kutsogolo kuti mutambasule.

Izinto zokufunda ezishisa ezivumelekile Kugona Kudutsa Bondo Kokani Mmwamba Tambasulani?

• The Pigeon Pose, yoga yodziwika bwino yotambasulira, imakwaniritsa Kugona Cross Over Knee Pull Up Stretch poyang'ana m'chiuno ndi ma glutes, madera omwe amachitika panthawi yokoka, motero kumapangitsa kuti thupi lizitha kusinthasintha komanso kuyenda.
• Kutambasula kwa Cat-Camel ndi ntchito ina yowonjezera, chifukwa imalimbikitsa kusuntha kwa msana ndi mphamvu zapakati, zomwe ndizofunikira kwambiri kuti mukhalebe ndi mawonekedwe oyenera komanso kupewa kuvulala panthawi ya Lying Cross Over Knee Pull Up Stretch.