Thumbnail for the video of exercise: Kupendekeka kwa Chiuno Choyimirira

Kupendekeka kwa Chiuno Choyimirira

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoErector Spinae
Amashwa eqhapho
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Kupendekeka kwa Chiuno Choyimirira

The Standing Pelvic Tilt ndi masewera olimbitsa thupi opindulitsa omwe amapangidwa kuti alimbikitse minofu ya m'mbuyo ndi m'mimba, kusintha kaimidwe, komanso kulimbitsa thupi lonse. Ndiwoyenera kwa anthu amisinkhu yonse yolimba, makamaka omwe akufuna kuchepetsa ululu wammbuyo kapena kulimbitsa mphamvu zapakati. Kuchita masewera olimbitsa thupi kungathandize kuti thupi likhale logwirizana, kukhala bwino, komanso kuchepetsa chiopsezo cha kuvulala kwa msana, zomwe zimapangitsa kukhala chisankho chabwino kwa iwo omwe akufuna kukhala ndi thupi labwino komanso lamphamvu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kupendekeka kwa Chiuno Choyimirira

  • Pang'onopang'ono kankhirani pelvis yanu kutsogolo, ndikumangirira msana wanu pang'ono, mpaka mutamva kutambasula pang'ono kumbuyo kwanu.
  • Gwirani malowa kwa masekondi angapo, kenako pang'onopang'ono mubwerere kumalo oyambira.
  • Tsopano, yesani chiuno chanu cham'mbuyo, ndikulowetsa mchira wanu pansi ndikuzungulira msana wanu pang'ono.
  • Gwirani malowa kwa masekondi angapo, kenako pang'onopang'ono mubwerere kumalo oyambira. Bwerezani mayendedwe awa kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Kupendekeka kwa Chiuno Choyimirira

  • **Kuyenda Koyenera:** Kuyenda muzochitazi kumachokera m'chiuno. Tangoganizani kuti mukuyesera kuyika mchira wanu pansi ndikuwutulutsa kumbuyo kwanu. Uku ndiye mayendedwe opendekeka. Pewani kulakwitsa kofala kwa kugwada m'chiuno kapena kusuntha kumtunda kwa thupi lanu. Kuyenda kuyenera kudzipatula ku pelvis.
  • **Kuyenda Koyendetsedwa:** Kulakwitsa kwina kofala ndikusuntha mwachangu kwambiri. The Standing Pelvic Tilt iyenera kuchitidwa pang'onopang'ono komanso ndikuwongolera, kukulolani kuti mumve minofu ya m'munsi mwa msana wanu ndi mimba yanu ikugwira ntchito ndikumasuka.
  • **Njira Yopumira:** Kumbukirani kupuma. Pumani mpweya pamene mukupendekera chiuno chanu kutsogolo, tulutsani mpweya pamene mukuchipendekera kumbuyo. Kugwira mpweya wanu

Kupendekeka kwa Chiuno Choyimirira Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kupendekeka kwa Chiuno Choyimirira?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Standing Pelvic Tilt. Zochita izi ndizosavuta komanso zothandiza pakuwongolera kaimidwe, mphamvu zapakati, komanso kusinthasintha. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonjezera mwamphamvu kuti musavulale. Ngati muli ndi vuto lililonse lazachipatala kapena nkhawa, nthawi zonse ndi bwino kukaonana ndi dokotala kapena katswiri wolimbitsa thupi musanayambe ndondomeko yatsopano yolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kupendekeka kwa Chiuno Choyimirira?

  • Kupendekeka kwa Pelvic Kunama: Kusiyanasiyana kumeneku kumachitika mutagona kumbuyo kwanu ndi mawondo anu akuwerama ndi mapazi pansi, zomwe zingapereke mlingo wosiyana wotsutsa ndi zovuta.
  • Kupendekeka kwa Pelvic: Izi zimaphatikizapo kukweza m'chiuno mwanu pansi pamene mukupendekera m'chiuno, zomwe zingathandize kulimbikitsa glutes ndi kutsika kumbuyo.
  • Kupendekeka kwa Wall Pelvic: Kusintha kumeneku kumaphatikizapo kutsamira khoma pamene mukupendekera m'chiuno, zomwe zingapereke chithandizo chowonjezera ndikuthandizira kusintha kaimidwe.
  • Squatting Pelvic Tilt: Izi zimaphatikizapo kupendekeka kwa pelvic mukakhala pa squat, zomwe zingathandize kulimbikitsa ntchafu ndi glutes kuwonjezera pa pachimake.

Izinto zokufunda ezishisa ezivumelekile Kupendekeka kwa Chiuno Choyimirira?

  • The Cat-Cow Stretch ndi bwenzi lopindulitsa kwa Standing Pelvic Tilt chifukwa imalimbikitsa kusinthasintha ndi kulamulira mu pelvis ndi msana, zomwe zingapangitse mphamvu ya kupendekera kwa pelvic.
  • Zochita zolimbitsa thupi za Dead Bug zimaphatikizanso ndi Standing Pelvic Tilt pomwe imagwira ntchito pakukhazikika komanso kuwongolera, zomwe ndizofunikira kuti mukhale ndi kaimidwe koyenera panthawi yopendekera m'chiuno.

Amaxabiso angamahlekwane kanye Kupendekeka kwa Chiuno Choyimirira

  • Zochita Zoyimilira za Pelvic Tilt
  • Zochita zolimbitsa thupi zolemetsa
  • Kuchita masewera olimbitsa thupi m'chiuno
  • Zochita zolimbitsa kumbuyo
  • Palibe zida zolimbitsa thupi
  • Zochita zolimbitsa kaimidwe
  • Zolimbitsa thupi zolimbitsa thupi kumbuyo
  • Njira ya Standing Pelvic Tilt
  • Zochita zolimbitsa thupi m'munsi
  • Kupendekeka kwa chiuno kuti msana ukhale wolimba