Kugona Pamwamba Pa Bondo Kokani Pansi Tambasulani

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

Ukuxhumana kwe Kugona Pamwamba Pa Bondo Kokani Pansi Tambasulani

The Lying Cross Over Knee Pull Down Stretch ndi ntchito yopindulitsa yomwe imayang'ana kumbuyo kwa msana, m'chiuno, ndi glutes, zomwe zimathandiza kuwonjezera kusinthasintha ndi kuchepetsa kupsinjika kwa minofu. Kutambasula uku ndikwabwino kwa anthu amagulu onse olimbitsa thupi, makamaka omwe amakhala nthawi yayitali atakhala kapena osamva bwino m'mbuyo. Kuphatikizira izi muzochita zanu kumatha kusintha kaimidwe, kuchepetsa ululu wammbuyo, ndikuthandizira kusuntha kwa thupi lonse, ndikupangitsa kukhala chisankho choyenera kwa iwo omwe akufuna kukonza thanzi lawo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugona Pamwamba Pa Bondo Kokani Pansi Tambasulani

• Kwezani mwendo wanu wakumanja pansi, kugwada pabondo kuti mupange ngodya ya 90-degree.
• Kokani pang'onopang'ono bondo lanu lakumanja kudutsa paphewa lanu lakumanzere ndi dzanja lanu lamanzere, kwinaku dzanja lanu lamanja litalikitsa mbali kuti mulekerere.
• Gwirani kutambasula uku kwa masekondi pafupifupi 30, mukumva kukokera pang'ono m'munsi mwanu ndi m'chiuno.
• Bweretsani mwendo wanu wakumanja pamalo oyambira ndikubwereza masewerowa ndi mwendo wanu wakumanzere, kuukokera paphewa lanu lakumanja.

Izinto zokwenza Kugona Pamwamba Pa Bondo Kokani Pansi Tambasulani

• Kukoka Bondo Moyenera: Phimbani mawondo anu ndikuyika mapazi anu pansi. Kwezani bondo lanu lakumanja molunjika pachifuwa chanu, kenako pang'onopang'ono likokereni thupi lanu kumanzere kwanu pogwiritsa ntchito dzanja lanu lamanzere. Onetsetsani kuti musakoke mwamphamvu kwambiri kapena mofulumira kwambiri, chifukwa izi zingayambitse kuvulala kwa mawondo kapena m'munsi.
• Kuyika Mkono: Dzanja lanu lamanja liyenera kutambasulidwa kumbali, dzanja lanu likuyang'ana pansi. Izi zimathandiza kukhazikika thupi lanu panthawi yotambasula. Pewani kukweza phewa lanu lakumanja pansi, chifukwa izi zingachepetse mphamvu ya kutambasula.
• Kupumira Kolamulidwa: Pumirani mozama pamene mukukoka bondo lanu kumanzere, ndikutulutsa mpweya pamene mukulimasula. Izi zimathandiza kuwonjezera mphamvu

Kugona Pamwamba Pa Bondo Kokani Pansi Tambasulani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugona Pamwamba Pa Bondo Kokani Pansi Tambasulani?

Inde, oyamba kumene atha kupanga Lying Cross Over Knee Pull Down Stretch. Zochita izi ndizosavuta ndipo ndizothandiza kukulitsa kusinthasintha m'munsi kumbuyo ndi m'chiuno. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonetsetsa kuti mukuchita bwino kuti musavulale. Ngati kusapeza kulikonse kapena kupweteka kwachitika, ntchitoyo iyenera kuyimitsidwa nthawi yomweyo. Nthawi zonse ndi bwino kuti oyamba kumene kukaonana ndi katswiri wolimbitsa thupi akamayamba ndondomeko yatsopano yolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugona Pamwamba Pa Bondo Kokani Pansi Tambasulani?

• Supine Spinal Twist: Kusiyanaku kumachitika mutagona chagada ndi mikono yotambasulira mbali. Kenako mumawoloka mwendo umodzi pamzake ndikuulola kuti ugwere kumbali, ndikuzungulira msana wanu.
• Reclining Pigeon Pose: Yoga iyi imatambasulanso m'chiuno ndikutsitsa kumbuyo. Mugone chagada, kuwoloka bondo limodzi pa bondo lina, ndikukokera mwendo wosapinganizika kupita pachifuwa chanu.
• Kutambasula Kwachinai: Kusinthaku kumachitika mutagona chagada, kuwoloka bondo limodzi pa bondo lina, ndikukokera mwendo wosadutsa pachifuwa chanu, chofanana ndi Reclining Pigeon Pose, koma ndikuyika kosiyana.
• Standing Cross Over Knee Chikoka: Kusiyanaku kuli ndi kayendedwe kofanana ndi Kunama

Izinto zokufunda ezishisa ezivumelekile Kugona Pamwamba Pa Bondo Kokani Pansi Tambasulani?

• Kutambasula kwa Cat-Cow ndi ntchito ina yowonjezereka chifukwa sikuti imangowonjezera kusinthasintha kwa msana komanso kumalimbitsa minofu ya m'mimba, motero kumapangitsa kuti ntchito yonse ya Lying Cross Over Knee Pull Down Stretch ikhale yogwira mtima.
• Pigeon Pose ndi ntchito yopindulitsa yomwe imagwirizana ndi Kugona Pamaondo Pamabondo Kukokera Pansi Kutambasula chifukwa imayang'ana kutsegula m'chiuno ndi kutambasula glutes, zomwe zingathandize kuonjezera kayendetsedwe kake komanso kuchepetsa chiopsezo cha kuvulala panthawi yoyamba.