Kunama Bondo Kugudubuza Kutambasula

• Inhloko yeziNdawo: Timichokanyira, Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kunama Bondo Kugudubuza Kutambasula

The Lying Knee Roll Over Stretch ndi ntchito yopindulitsa yomwe imayang'ana m'munsi kumbuyo ndi m'chiuno, kuthandizira kuchepetsa kuuma ndi kupsinjika m'maderawa. Ndilo gawo loyenera kwa anthu amisinkhu yonse yolimba, makamaka omwe amakhala nthawi yayitali atakhala kapena kukhala ndi moyo wongokhala. Mwa kuphatikiza kutambasula uku muzochita zanu, mutha kusintha kusinthasintha kwanu, kupititsa patsogolo kayendetsedwe kanu, komanso kuchepetsa ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kunama Bondo Kugudubuza Kutambasula

• Gwirani mawondo anu ndikuwabweretsa mmwamba kuti mapazi anu akhale athyathyathya pansi, pafupifupi m'lifupi mwake.
• Gwirani mapewa ndi manja anu pansi, pindani pang'onopang'ono mawondo anu onse opindika mbali imodzi.
• Gwirani izi kwa masekondi 15 mpaka 20, mukumva kutambasula m'munsi mwa msana ndi m'chiuno.
• Pang'onopang'ono bweretsani mawondo anu pakati ndikubwereza ndondomeko kumbali inayo. Izi zimamaliza kubwereza kumodzi.

Izinto zokwenza Kunama Bondo Kugudubuza Kutambasula

• Kuyenda Koyendetsedwa: Bweretsani mawondo onse molunjika pachifuwa chanu, kuwasunga pamodzi. Pang'onopang'ono tsitsani mawondo onse kumbali imodzi, kuyesera kuti thupi lanu lapamwamba likhale pansi. Kuyenda kuyenera kukhala kocheperako komanso koyendetsedwa, osati kuthamangira kapena kukakamizidwa, kuti mupewe kupsinjika kwa minofu kapena kuvulala.
• Pumirani Moyenera: Ndikofunikira kupuma moyenera mukamayendetsa Bondo Lotambasula. Pumulani pamene mubweretsa mawondo anu pachifuwa chanu, ndikutulutsa mpweya pamene mukutsitsa mawondo anu kumbali imodzi. Izi zidzathandiza thupi lanu kumasuka ndi kupeza zambiri kuchokera kutambasula.
• Pewani Kutambasula: Kulakwitsa kofala ndikukakamiza mawondo kuti agwire

Kunama Bondo Kugudubuza Kutambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kunama Bondo Kugudubuza Kutambasula?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Lying Knee Roll Over Stretch. Ndizochita zolimbitsa thupi zosavuta komanso zogwira mtima zomwe zingathandize kusintha kusinthasintha ndi kuchepetsa kupweteka 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. Ngati pali kusapeza bwino kapena kupweteka kulikonse, zingakhale bwino kusiya kuchita masewera olimbitsa thupi ndikuwonana ndi katswiri wolimbitsa thupi kapena dokotala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kunama Bondo Kugudubuza Kutambasula?

• Bondo Loyimilira Likutembenuzirani Kutambasula: Mwakusiyana uku, mumayimirira, kwezani bondo limodzi pachifuwa chanu ndikulipiringitsa pang'onopang'ono mbali ina, kusunga bwino ndi chithandizo cha khoma kapena mpando.
• The Supine Knee Roll Over Stretch: Bukuli limapangidwa litagona kumbuyo kwanu, kukweza mawondo anu pachifuwa chanu, ndiyeno pang'onopang'ono kuwagudubuza kumbali imodzi, kusunga thupi lanu lakumtunda pansi.
• The Advanced Knee Roll Over Stretch: Izi zimaphatikizapo kugona chagada ndi manja anu motambasulira m'mbali, kukweza miyendo yanu mpaka madigiri 90, ndiyeno nkuigwedeza kumbali imodzi ndikusunga mapewa anu.
• Mabondo Ouziridwa ndi Yoga Opitilira Kutambasula: Kutambasula uku, komwe kumawoneka mu yoga

Izinto zokufunda ezishisa ezivumelekile Kunama Bondo Kugudubuza Kutambasula?

• Kutambasula kwa Cat-Camel ndi ntchito ina yomwe ingathe kuthandizira Kuwomba Knee Roll Over Stretch monga kumalimbikitsa kusinthasintha kwa msana ndi mphamvu yapakati, kuthandizira mphamvu yonse ya kutambasula ndi kuchepetsa chiopsezo cha kuvulala.
• The Hamstring Stretch imathanso kugwirizana ndi Kunama Knee Roll Over Stretch pamene ikuyang'ana kumbuyo kwa ntchafu zanu, kupititsa patsogolo kusinthasintha kwanu ndi kusinthasintha, zomwe zingapangitse kuti zikhale zosavuta kuchita Ling Knee Roll Over Stretch.