Kutambasula kwa Nkhumba ya Nkhumba

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kutambasula kwa Nkhumba ya Nkhumba

The Pigeon Hip Stretch ndi ntchito yopindulitsa yomwe imayang'ana makamaka kusinthasintha kwa chiuno, glutes, ndi m'munsi kumbuyo, kuthandiza kusintha kusinthasintha ndi kuchepetsa kusagwirizana m'maderawa. Ndi yabwino kwa othamanga, ogwira ntchito muofesi, kapena aliyense amene akukumana ndi kuuma kapena kuthina m'munsi mwawo chifukwa chokhala nthawi yayitali kapena kuchita masewera olimbitsa thupi kwambiri. Kuphatikizira Pigeon Hip Stretch muzochita zanu kungathandize kupititsa patsogolo kuyenda kwanu, kuchepetsa ululu wammbuyo, ndikuwongolera magwiridwe antchito anu pazinthu zosiyanasiyana zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasula kwa Nkhumba ya Nkhumba

• Bweretsani bondo lanu lakumanja kutsogolo ndikuyiyika kumbuyo kwa dzanja lanu lamanja, ndikuyika phazi lanu lakumanja kutsogolo kwa chiuno chanu chakumanzere.
• Pang'onopang'ono sungani mwendo wanu wakumanzere kumbuyo, kuwongola bondo ndikutsitsa kutsogolo kwa ntchafu yanu pansi.
• Sungani phazi lanu lakumanja kuti muteteze bondo lanu ndikusunga m'chiuno mwanu mozungulira pansi.
• Gwirani malowa kwa masekondi 30 mpaka miniti, kenaka sinthani mosamala mbali inayo ndikubwereza ndondomekoyi.

Izinto zokwenza Kutambasula kwa Nkhumba ya Nkhumba

• Kuzama Pang'onopang'ono: Yambani ndi kutambasula pang'onopang'ono ndikuzama. Osaumiriza thupi lanu kulowa mu Pigeon Pose yonse ngati simunakonzekere. Ngati simungathe kutsitsa thupi lanu pansi, gwiritsani ntchito chotchinga cha yoga kapena bulangeti lopindika kuti muthandizire. Pewani kukankha kapena kukankha kwambiri, chifukwa kungayambitse kuvulala.
• Kupumira: Khalanibe ndi mpweya wokhazikika panthawi yonseyi. Kupuma mozama kumathandiza kumasula minofu ndikulola kutambasula mozama. Pewani kugwira mpweya wanu, zomwe zingapangitse kuti mukhale ndi nkhawa ndikulepheretsani kupindula mokwanira ndi masewera olimbitsa thupi.
• Kuchita Nthawi Zonse: Kukhazikika ndikofunikira pamasewera aliwonse.

Kutambasula kwa Nkhumba ya Nkhumba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutambasula kwa Nkhumba ya Nkhumba?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Pigeon Hip Stretch. Komabe, ndikofunika kuzindikira kuti kutambasula kumeneku kungakhale koopsa kwambiri kwa iwo omwe sanazolowere kutambasula m'chiuno. Oyamba kumene ayenera kuyandikira ntchitoyi mosamala ndikumvetsera matupi awo. Ndibwino kuti simungathe kuyika chiuno chanu pansi, kapena kuti muyambe kudzikweza ndi manja anu. M'kupita kwa nthawi komanso kuchita nthawi zonse, kusinthasintha kumawonjezeka. Ngati mukumva kupweteka kapena kupweteka kwambiri, siyani masewerawa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasula kwa Nkhumba ya Nkhumba?

• The Reclining Pigeon Hip Stretch: Pakusinthasintha uku, mumagona chagada, pindani mawondo onse awiri, ndikuwoloka bondo lina pa bondo lina, kenaka kukoka mwendo wosapingasa pachifuwa chanu kuti mutambasule chiuno cha mwendo wopingasa.
• Kutambasulira Mchiuno Kuyimirira: Izi zimaphatikizapo kuyimirira ndikuyika phazi limodzi pamalo okwera ngati tebulo kapena njanji, kenako nkuwerama kuchokera m'chiuno kuti mutambasule chiuno cha mwendo wokwezeka.
• The Supine Pigeon Hip Stretch: Kusiyanaku kumaphatikizapo kugona chafufumimba, kugwada, ndikuyika bondo limodzi pa bondo lina, kenako kugwiritsa ntchito manja anu kukoka mwendo wosapindika pachifuwa chanu.
• The Wall Pigeon Hip Stretch: Mu

Izinto zokufunda ezishisa ezivumelekile Kutambasula kwa Nkhumba ya Nkhumba?

• The Seated Spinal Twist ndi ntchito ina yopindulitsa yomwe imathandizira Pigeon Hip Stretch, chifukwa imathandizira kuwonjezera kusinthasintha ndi mphamvu m'munsi kumbuyo ndi m'chiuno, madera omwe amayang'aniridwanso mu Pigeon Hip Stretch.
• Lizard Pose mu yoga ndi chotsegula chakuya cha ntchafu chomwe chimatambasulanso nyundo, quads, ndi groin, motero zimagwirizanitsa Pigeon Hip Stretch pogwira ntchito pamagulu a minofu yofanana ndi kupititsa patsogolo kayendetsedwe kake ka chiuno.