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 msana, m'munsi kumbuyo, ndi minofu ya oblique, kupititsa patsogolo kusinthasintha kwathunthu ndikuwongolera kaimidwe. Ndioyenera kwa anthu amisinkhu yonse yolimba, makamaka omwe amamva kupweteka kwa msana kapena kuuma chifukwa cha moyo wongokhala kapena kusakhazikika bwino. Mwa kuphatikizira kutambasuka kumeneku m'chizoloŵezi chawo, anthu amatha kuchepetsa kusapeza bwino, kusintha kuyenda, ndikulimbikitsa msana wathanzi, wamphamvu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugwada Kubwerera Kuzungulira Tambasula

• Kwezani dzanja lanu lamanja ndikulitambasulira kutsogolo, kenaka lilowetseni pansi pa mkono wanu wakumanzere, ndikupotoza torso yanu pamene mukuchita zimenezo.
• Pitirizani kupotoza thupi lanu mpaka phewa lanu lakumanja ndi kumanja kwa mutu wanu zikupumula pamphasa.
• Gwirani malowa kwa masekondi 20-30, mukumva kutambasula kumtunda kwanu ndi phewa.
• Pang'onopang'ono sinthani thupi lanu, kubwerera kumalo oyambira, kenaka bwerezani ndondomekoyi ndi dzanja lanu lamanzere pansi pa dzanja lanu lamanja.

Izinto zokwenza Kugwada Kubwerera Kuzungulira Tambasula

• Kuzungulira Pang'onopang'ono: Kwezani dzanja limodzi ndi kuzungulira kumtunda kwanu pang'onopang'ono, kutsatira dzanja lanu ndi maso anu. Izi zimathandiza kutambasula bwino minofu yam'mbuyo. Pewani kusuntha kwadzidzidzi, kogwedezeka chifukwa kungakutsetseni msana wanu.
• Pitirizani Kusamala: Kulakwitsa kofala ndiko kulephera kuchita bwino pozungulira. Kuti mupewe izi, onetsetsani kuti mfundo zanu zina zitatu (mawondo awiri ndi dzanja limodzi) zabzalidwa pansi.
• Bwerezani mbali zonse ziwiri: Onetsetsani kuti mutambasula mbali zonse ziwiri kuti muwonetsetse kukula kwa minofu ndi kusinthasintha. Kuyang'ana mbali imodzi kungayambitse kusalinganika kwa minofu.
• Mvetserani Thupi Lanu: Osaumiriza thupi lanu kuti likhale pamalo ngati likumva kukhala lovuta kapena lopweteka. Kutambasula kuyenera kupanga

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 ntchito yosavuta komanso yothandiza yomwe imathandizira kusintha kusinthasintha ndi kuzungulira kwa msana. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere kukula kwa kutambasula kuti asavulale. Ndikofunikiranso kukhalabe ndi mawonekedwe oyenera ndi njira panthawi yochita masewera olimbitsa thupi. Ngati kusapeza kulikonse kapena kupweteka kwachitika, ntchitoyo iyenera kuyimitsidwa nthawi yomweyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugwada Kubwerera Kuzungulira Tambasula?

• The Standing Trunk Rotation ndi kusiyana kwina komwe mumaimirira mowongoka, kuyika manja anu m'chiuno mwanu, ndiyeno mutembenuzire torso yanu uku ndi uku.
• The Supine Spinal Twist ndi kusiyana komwe mumagona kumbuyo kwanu, tambani mwendo umodzi molunjika, kenaka muwoloke bondo lina kumbali ina, kupotoza msana wanu.
• Lunge Twist ndikusintha kokhazikika komwe mumalowa m'mapapo, kenaka potozani torso yanu kutsogolo kwa mwendo wakutsogolo.
• The Cat-Cow Twist ndi kusinthasintha kolimbikitsidwa ndi yoga komwe mumayambira pazinayi zonse, kenaka mutembenuzire torso yanu poyang'ana paphewa limodzi kupita ku chiuno chofananira, mofanana ndi kayendetsedwe ka yoga ya mphaka-ng'ombe.

Izinto zokufunda ezishisa ezivumelekile Kugwada Kubwerera Kuzungulira Tambasula?

• Child's Pose ndi ntchito ina yopindulitsa yomwe imathandizana ndi Kneeling Back Rotation Stretch pamene ikutambasula m'munsi kumbuyo ndi m'chiuno, madera omwe amayang'aniridwa panthawi yozungulira mawondo, motero kumawonjezera phindu lonse kumaderawa.
• Zochita zolimbitsa thupi za Bird Galu ndizothandizana bwino ndi Kneeling Back Rotation Stretch chifukwa zimalimbitsa pachimake komanso kutsitsa kumbuyo, kumapangitsa kukhazikika komanso kukhazikika, zomwe zimatha kupititsa patsogolo mphamvu yozungulira.