Kugwada Kubwerera Kuzungulira Tambasula

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kugwada Kubwerera Kuzungulira Tambasula

The Kneeling Back Rotation Stretch ndi ntchito yopindulitsa yomwe imayang'ana kwambiri minofu kumbuyo kwanu, kuwongolera kusinthasintha komanso kuchepetsa kupsinjika kwa minofu. Ndioyenera kwa anthu amisinkhu yonse yolimba, makamaka omwe amathera nthawi yayitali atakhala kapena kukhala ndi moyo wongokhala. Kuphatikizira kutambasula uku muzochita zanu kungathandize kuchepetsa ululu wammbuyo, kusintha kaimidwe, ndi kupititsa patsogolo kuyenda kwa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugwada Kubwerera Kuzungulira Tambasula

• Sungani manja anu molunjika pansi pa mapewa anu ndi mawondo anu mwachindunji pansi pa chiuno chanu, pang'onopang'ono mukhale pansi pa zidendene zanu, kusunga msana wanu molunjika ndi mutu wanu wosalowerera ndale.
• Kwezani mkono umodzi patsogolo panu pamtunda wa phewa, kenako tembenuzani pang'onopang'ono thupi lanu lakumtunda ndikufikira mkono womwewo ku denga, kuyang'ana pa dzanja lanu.
• Gwirani malowa kwa masekondi 20 mpaka 30, mukumva kutambasula kumbuyo kwanu ndi phewa.
• Pang'onopang'ono bwererani kumalo oyambira ndikubwereza masewero olimbitsa thupi ndi mkono wina.

Izinto zokwenza Kugwada Kubwerera Kuzungulira Tambasula

• Kuyenda Koyendetsedwa: Pang'onopang'ono tembenuzani thupi lanu lakumtunda ndikufikira dzanja limodzi molunjika padenga mukuyang'ana dzanja lanu. Osathamangira kuyenda uku; iyenera kukhala yochedwa ndi kulamulidwa. Pewani kulakwitsa kofala kogwiritsa ntchito mayendedwe othamanga kapena othamanga omwe angapangitse kupsinjika kosafunikira pamsana ndi khosi lanu.
• Kutambasulira koyenera: Onetsetsani kuti mwatambasula mbali zonse ziwiri kuti muzitha kusinthasintha. Kunyalanyaza mbali imodzi kungayambitse kusalinganika komwe kungayambitse kuvulala.
• Sungani Msana Wapakati: Ndikofunikira kuti msana wanu ukhale wosalowerera ndale panthawi yonse yochita masewera olimbitsa thupi. Pewani kulakwitsa kofala kwa kukukuta kapena kuzungulira msana wanu, zomwe zingayambitse kupsinjika kapena kuvulala.
• Kupuma Moyenera

Kugwada Kubwerera Kuzungulira Tambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugwada Kubwerera Kuzungulira Tambasula?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Kneeling Back Rotation Stretch. Ndi masewera olimbitsa thupi osavuta komanso othandiza kuti muzitha kusinthasintha komanso kuzungulira m'munsi kumbuyo ndi m'chiuno. Momwe mungachitire izi: 1. Yambani ndi kugwada pa zinayi zonse. 2. Onetsetsani kuti manja anu ali pansi pa mapewa anu ndipo mawondo anu ali pansi pa chiuno. 3. Pang'onopang'ono tengani dzanja lanu lamanja ndikuliyika kumbuyo kwa mutu wanu. 4. Tembenuzani kumtunda kwa thupi lanu kumanja pamene mukukweza chigongono chakumanja ku denga. 5. Gwirani malowa kwa masekondi pang'ono, kenaka mutembenuzire thupi lanu pang'onopang'ono pansi, kubweretsa chigongono chanu chakumanja kudzanja lanu lamanzere. 6. Bwerezani izi mbali inayo. Kumbukirani, ndikofunikira kuti mayendedwe anu azikhala pang'onopang'ono komanso owongolera, ndipo musamakankhire thupi lanu ku ululu panthawi yotambasula kapena kuchita masewera olimbitsa thupi. Ngati muli ndi vuto lililonse la thanzi kapena kuvulala, ndi bwino kukaonana ndi katswiri wa zachipatala kapena katswiri wodziwa masewera olimbitsa thupi musanayambe ndondomeko yatsopano yolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugwada Kubwerera Kuzungulira Tambasula?

• Supine Spinal Twist: Izi zimachitika pogona chamsana, kugwada, ndikugwetsa mbali imodzi ndikusunga mapewa anu pansi.
• Lunge ndi Spinal Twist: Yambirani pamalo olowera, kenaka pindani torso yanu kumbali ya mwendo wakutsogolo, kufikira mkono wanu wolowera bondo lakutsogolo.
• Mphaka-Ng'ombe Yokhotakhota: Kusiyanaku kumaphatikizapo kulowa pamtunda, kenaka kusinthasintha pakati pa kugwedeza msana wanu ndikuzungulira, ndikuwonjezera kupotoza poyang'ana paphewa limodzi panthawi yamphongo (ng'ombe) ndi ina panthawi yozungulira (mphaka).
• Standing Spinal Twist : Imani ndi mapazi anu m'lifupi-m'lifupi, kenaka potozani thupi lanu lakumtunda kuchokera mbali ndi mbali, kusunga chiuno chanu kutsogolo.

Izinto zokufunda ezishisa ezivumelekile Kugwada Kubwerera Kuzungulira Tambasula?

• Maonekedwe a Mwana: Yoga iyi imathandiza kutambasula msana ndi m'chiuno, mofanana ndi Kneeling Back Rotation Stretch, kupereka kutambasula kwa msana wonse ndikulimbikitsa kupuma.
• Zochita Zolimbitsa Thupi ndi Agalu: Zochita izi zimakwaniritsa Kuwoloka Kwamawondo Kumbuyo polimbitsa pachimake ndikuwongolera bwino, zomwe zimapangitsa kuti kutambasula kukhale kothandiza komanso kumathandizira kaimidwe kabwino.