Kukhala Mbali Kufikira Tambasula

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

Ukuxhumana kwe Kukhala Mbali Kufikira Tambasula

The Sitting Side Reach Stretch ndi ntchito yopindulitsa yomwe imayang'ana makamaka minofu kumbuyo kwanu, mapewa, ndi mbali, kupititsa patsogolo kusinthasintha ndi kuchepetsa kupsinjika kwa minofu. Ndi chisankho chabwino kwambiri kwa anthu amagulu onse olimbitsa thupi, kuphatikiza omwe amakhala nthawi yayitali atakhala kapena osayenda pang'ono. Kuphatikizira kutambasula uku muzochita zanu kungathandize kusintha kaimidwe, kuchepetsa ululu wammbuyo, ndikulimbikitsa kupumula kwa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukhala Mbali Kufikira Tambasula

• Phimbani bondo lanu lakumanzere ndikudutsa mwendo wanu wakumanja, ndikuyika phazi lanu lakumanzere pansi kunja kwa bondo lanu lakumanja.
• Kwezani dzanja lanu lamanja m'mwamba, kenaka pindani thupi lanu kumanzere, kufikira dzanja lanu lamanja kumanzere kumutu.
• Gwirani malowa kwa masekondi 20-30, mukumva kutambasula kumanja kwa thupi lanu.
• Bwererani kumalo oyambira ndikubwereza masewerawo mbali inayo.

Izinto zokwenza Kukhala Mbali Kufikira Tambasula

• Kuwongolera kwa Msana: Sungani msana wanu mowongoka komanso wamtali nthawi yonseyi. Kulakwitsa kofala ndiko kutsika kapena kuzungulira kumbuyo, komwe kungathe kusokoneza minofu yanu yam'mbuyo ndikuchepetsa mphamvu ya kutambasula.
• Mayendedwe Oyendetsedwa: Tsatirani pang'onopang'ono thupi lanu lakumtunda kumanja, kufikira mkono wanu wakumanzere kuphazi lanu lakumanja. Ndikofunika kuti musathamangire kusuntha uku kapena kukakamiza thupi lanu kuti likhale lopanda bwino. Kutambasula kuyenera kumveka kumanzere kwa thupi lanu.
• Kupuma: Kumbukirani kupuma mozama komanso pafupipafupi panthawi yotambasula. Kugwira mpweya wanu ndi kulakwitsa kofala komwe kungapangitse kukangana m'thupi, kupangitsa kuti kutambasula kusakhale kothandiza.

Kukhala Mbali Kufikira Tambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukhala Mbali Kufikira Tambasula?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Sitting Side Reach Stretch. Ndizochita zophweka komanso zogwira mtima zomwe zingathandize kusintha kusinthasintha ndi kuchepetsa kupsinjika kwa minofu. Nayi njira yoyambira yochitira izi: 1. Khalani pansi ndi miyendo yanu yotambasula patsogolo panu. 2. Tambasulani miyendo yanu motalikirana. 3. Pang'onopang'ono fikirani mkono umodzi kuphazi lakumbali lomwelo kwinaku mukusunga mkono wanu wina pamwamba, kutambasulira mbali ina. 4. Gwirani kutambasula kwa masekondi 15-30. 5. Bwerezani ndondomeko kumbali ina. Kumbukirani, ndikofunikira kuti msana wanu ukhale wowongoka osati kudzikakamiza kwambiri. Cholinga chake ndi kumva kutambasula pang'ono, osati kupweteka. Monga nthawi zonse, ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, ndi bwino kukaonana ndi dokotala kapena katswiri wa masewera olimbitsa thupi kuti muwonetsetse kuti mukuchita masewera olimbitsa thupi moyenera komanso mosamala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukhala Mbali Kufikira Tambasula?

• The Seated Twist: Kusiyanaku kumaphatikizapo kukhala pansi ndi miyendo yanu mutadutsana, kenaka mutembenuzire chiuno chanu kumbali imodzi ndikusunga chiuno chanu.
• Kutambasula kwa Gulugufe: Mwakusiyana uku, mumakhala pansi, bweretsani mapazi anu pamodzi, ndipo mawondo anu agwere m'mbali. Mutha kuyenderera patsogolo kuti muwonjezere kutambasula.
• The Seated Hamstring Stretch: Izi zimaphatikizapo kukhala pamphepete mwa mpando, kutambasula mwendo umodzi kutsogolo kwanu ndi chidendene chanu pansi, ndikutsamira patsogolo.
• Kufikira Kwamiyendo: Pakutambasula uku, mumakhala pansi ndi mwendo umodzi kuwoloka wina, kenako mufikire kumapazi a mwendo wanu wowoloka.

Izinto zokufunda ezishisa ezivumelekile Kukhala Mbali Kufikira Tambasula?

• Kutambasula kwa Cat-Cow ndikothandiza kwambiri chifukwa sikungowonjezera kusinthasintha ndi mphamvu mu msana ndi khosi zomwe zimayang'ananso mu Sitting Side Reach Stretch, komanso zimathandizira kukonza kaimidwe ndi kusinthasintha.
• Kutambasula kwa Butterfly ndi ntchito ina yogwirizana yomwe ikugwirizana ndi Sitting Side Reach Stretch chifukwa imayang'ana m'munsi mwa thupi, makamaka m'chiuno ndi ntchafu, zomwe zimapereka thupi lokwanira mokwanira pamene likugwirizana ndi kutambasula kwapamwamba komwe kumaperekedwa ndi Sitting Side Reach Stretch.