Kutambasula kwa Couch

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

Ukuxhumana kwe Kutambasula kwa Couch

The Couch Stretch ndi masewera olimbitsa thupi amphamvu omwe cholinga chake ndi kuwongolera kusinthasintha komanso kuyenda m'chiuno ndi quadriceps. Ndi masewera olimbitsa thupi abwino kwa anthu omwe amathera nthawi yochuluka atakhala kapena kukhala ndi moyo wongokhala, chifukwa amathandiza kuthana ndi zotsatira zoipa za kukhala nthawi yaitali. Anthu angafune kupanga Couch Stretch chifukwa imathandizira kuchepetsa ululu wammbuyo, kukulitsa kaimidwe, komanso kuwongolera magwiridwe antchito amtundu uliwonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasula kwa Couch

• Kenaka, ikani bondo la mwendo wanu wogwada pampando kapena mpando, ndi pamwamba pa phazi lanu kuyang'ana mmwamba ndikupumula pamwamba pa kama kapena mpando.
• Pang'onopang'ono kwezani torso yanu mowongoka, ndikusunga msana wanu molunjika ndi manja anu m'chiuno mwanu kuti muzikhala bwino.
• Gwirani izi, kuwonetsetsa kuti m'chiuno mwanu ndi mainchesi ndikuyang'ana kutsogolo, kwa masekondi 30 mpaka mphindi 2, mukumva kutambasula kutsogolo kwa ntchafu ndi ntchafu.
• Mosamala tulukani mu kutambasula ndi kusintha mbali, kubwereza masewero olimbitsa thupi ndi mwendo wina.

Izinto zokwenza Kutambasula kwa Couch

• Kuyika Moyenera: Kulakwitsa kofala ndi malo olakwika. Bondo lanu lakumbuyo liyenera kukhala moyang'anizana ndi khoma kapena sofa, ndipo phazi lanu lakutsogolo liyenera kukhala lathyathyathya pansi pamaso panu. Thupi lanu liyenera kukhala lolunjika, osati kutsamira kutsogolo. Ngati zikukuvutani kukhalabe ndi udindowu, mutha kugwiritsa ntchito chipika cha yoga kapena khushoni pansi pa bondo lanu kuti muthandizidwe.
• Kuzama Pang'onopang'ono: Musakakamize thupi lanu kulowa mkati mwakuya nthawi yomweyo. Yambani ndi kutambasula pang'onopang'ono, ndipo pamene thupi lanu limayamba kumasuka, pang'onopang'ono muwonjezere kutambasula. Izi zingalepheretse kukakamiza kapena kukoka minofu.
• Kupuma ndi Kumasuka: Kumbukirani kupuma mozama ndi kumasuka panthawi yotambasula. Kugwira

Kutambasula kwa Couch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutambasula kwa Couch?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Couch Stretch. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuyamba pang'onopang'ono ndikuwonetsetsa kuti muli ndi mawonekedwe oyenera kuti musavulale. The Couch Stretch ndi masewera olimbitsa thupi omwe amawonjezera kusinthasintha kwa chiuno komanso kutambasula ma flexers a chiuno. Zitha kukhala zovuta poyamba, makamaka ngati minofu yanu ndi yolimba, koma mukamachita pafupipafupi, zimakhala zosavuta. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi ngati simukudziwa momwe mungapangire masewera atsopano molondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasula kwa Couch?

• The Standing Couch Stretch ndi kusiyana kwina komwe mumayima kutsogolo kwa bedi, ikani phazi limodzi kumbuyo kwanu pabedi ndikutsamira kutsogolo, kutambasula kutsogolo kwa ntchafu yanu ndi chiuno.
• The Seated Couch Stretch imaphatikizapo kukhala m'mphepete mwa bedi ndi mwendo umodzi ndi phazi pansi, pamene mwendo wina umatambasulidwa mmbuyo pabedi, kutambasula chiuno ndi ntchafu.
• The Lying Couch Stretch ndi kusiyana komwe mumagona pansi pabedi ndi mwendo umodzi ukulendewera pambali ndipo mwendo wina ukugwedezeka ndikupuma kumbuyo kwa kama, kutambasula chiuno chanu ndi quadriceps.
• The Elevated Couch Stretch imaphatikizapo kuyika phazi lanu lakutsogolo pabedi pomwe bondo lanu lakumbuyo lili pansi, mofanana ndi

Izinto zokufunda ezishisa ezivumelekile Kutambasula kwa Couch?

• Pigeon Pose: Yoga iyi imakwaniritsa Kutambasula kwa Couch potsegula ma flexible m'chiuno ndi kutambasula ma glutes, kupereka kutambasula kwambiri kumunsi kwa thupi ndikuthandizira kuchepetsa kulimba ndi kusasangalala.
• Squats: Squats amagwira ntchito limodzi ndi Couch Stretch mwa kulimbikitsa glutes ndi hamstrings, zomwe zingathandize kupititsa patsogolo mphamvu ya Kutambasula kwa Couch ndikulimbikitsa kaimidwe kabwino ndi kugwirizanitsa.