Kukhala Sumo yokhala ndi Arms-Up Mobility Stretch

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kukhala Sumo yokhala ndi Arms-Up Mobility Stretch

Sitting Sumo yokhala ndi Arms-Up Mobility Stretch ndi masewera olimbitsa thupi omwe amathandizira kusinthasintha, kulimbitsa minofu ya m'munsi, ndikuwongolera kaimidwe. Ndizoyenera kwa anthu amisinkhu yonse yolimba, makamaka omwe akufuna kulimbikitsa kuyenda kwawo komanso kukhazikika kwapakati. Kuchita masewera olimbitsa thupi ndi chisankho chabwino kwa anthu omwe akufuna kupititsa patsogolo kayendedwe kawo, kuwongolera bwino, ndikulimbikitsa mphamvu za thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukhala Sumo yokhala ndi Arms-Up Mobility Stretch

• Kenaka, tambasulani manja anu molunjika pamwamba pa denga, manja anu akuyang'ana wina ndi mzake ndipo mapewa anu pansi ndi omasuka.
• Gwirani pakati panu ndikutsamira pang'onopang'ono kuchokera m'chiuno mwanu, kukhala ndi kumbuyo molunjika, pamene mukufikira mikono yanu kutsogolo momwe mungathere popanda kupindika msana wanu.
• Gwirani malo otambasulawa kwa masekondi 10-30, mukumva kutambasula mkati mwa ntchafu zanu, m'chiuno, ndi kumbuyo.
• Pang'onopang'ono bwererani kumalo anu oyambira, kutsitsa manja anu ndikukhala molunjika, kenaka bwerezani masewera olimbitsa thupi kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Kukhala Sumo yokhala ndi Arms-Up Mobility Stretch

• Kuyika Mikono: Kwezani manja anu mmwamba, kuwasunga mowongoka ndi kufanana wina ndi mnzake. Mikono yanu iyenera kukhala yogwirizana ndi makutu anu. Pewani kusakatula mapewa anu kapena kupindika manja anu, chifukwa izi zitha kuchepetsa mphamvu ya kutambasula ndikuyika zovuta zosafunikira pakhosi ndi mapewa anu.
• Deep Squat: Phimbani mawondo anu ndikutsitsa thupi lanu mu squat yakuya, ngati mukuyesera kukhala pansi pakati pa mapazi anu. Sungani chifuwa chanu ndikukweza msana wanu molunjika. Cholakwika chofala ndikulola kumbuyo kuzungulira kapena kugwa kwa chifuwa, zomwe zingayambitse kupweteka kwa msana ndi kuchepetsa mphamvu ya kutambasula.
• Mayendedwe Oyendetsedwa: Onetsetsani kuti zonse zanu

Kukhala Sumo yokhala ndi Arms-Up Mobility Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukhala Sumo yokhala ndi Arms-Up Mobility Stretch?

Inde, oyamba kumene atha kuchita Sitting Sumo ndi Arms-Up Mobility Stretch Exercise. Komabe, ayenera kuonetsetsa kuti akuchita bwino kuti asavulale. Ndikofunika kuti muyambe ndi kuwala kowala ndikuwonjezeka pang'onopang'ono pamene kusinthasintha ndi mphamvu zikuyenda bwino. Nthawi zonse tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kapena othandizira thupi kuti muwonetsetse kuti masewerawa akuchitika moyenera komanso mosatekeseka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukhala Sumo yokhala ndi Arms-Up Mobility Stretch?

• Kukhala Sumo Kupotoza: Pamalo okhala sumo, pindani thupi lanu lakumtunda kuchokera mbali kupita mbali, ndikufikira dzanja lanu loyang'ana phazi lina kuti muwonjezere chinthu champhamvu pakutambasula.
• Tambasulani Sumo Yokhala Ndi Ma Bends Ambali: Pangani sumo yotambasulira, koma onjezani mawondo am'mbali, kufikira mkono wanu pamutu panu kuti mutambasule minofu yanu yam'mbali.
• Kukhala Sumo ndi Neck Stretch: Mukakhala pampando wa sumo, pendekerani mutu wanu mozungulira mbali ndi mbali kapena zungulirani khosi kuti mukhale ndi kutambasula khosi.
• Tambasulani Sumo Yokhala Ndi Torso Rotation: Kuchokera pamalo okhala sumo, tembenuzani torso yanu kuchokera kumanzere kupita kumanja, ndikukweza manja anu m'mbali mwanu, kuti muwonjezere kuyenda kwa msana wanu.

Izinto zokufunda ezishisa ezivumelekile Kukhala Sumo yokhala ndi Arms-Up Mobility Stretch?

• Hip Circles: Zochita izi zimakwaniritsa Sitting Sumo yokhala ndi Arms-Up Mobility Stretch poyang'ana ma flex hip ndikuwongolera kuyenda kwa chiuno, zomwe ndizofunikira kuti Sumo itambasulidwe bwino.
• Mitsempha Yapamtunda: Mapapo apamwamba angathandize kupititsa patsogolo mphamvu zapansi za thupi komanso kuyenda kwapamwamba kwa thupi, kuthandizira Sitting Sumo ndi Arms-Up Mobility Stretch pogwira ntchito pamagulu a minofu omwewo ndi machitidwe oyendayenda.