Kutambasula Miyendo Yawiri

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

Ukuxhumana kwe Kutambasula Miyendo Yawiri

The Double Leg Stretch ndi masewera olimbitsa thupi a Pilates omwe amalunjika pamimba, amathandizira kulumikizana, komanso kuwongolera thupi. Zochita izi ndizoyenera aliyense, kuyambira oyamba kumene mpaka akatswiri apamwamba, kulimbikitsa kaimidwe kabwinoko komanso kusinthasintha. Anthu angafune kuchita izi kuti akhale ndi mphamvu zoyambira, kukulitsa luso lawo lothamanga, komanso kukhala ndi thupi lathanzi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasula Miyendo Yawiri

• Kokani mawondo onse pachifuwa chanu ndikugwiritsitsa akakolo anu, apa ndiye poyambira.
• Pamene mukutulutsa mpweya, tambasulani miyendo yanu patsogolo panu ndipo panthawi imodzimodziyo tambasulani manja anu kumbuyo kwa mutu wanu.
• Pumulani ndi kukokera mawondo anu ku chifuwa chanu, kubweretsanso manja anu ku akakolo anu.
• Bwerezerani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti msana wanu upitirire pamphasa ndipo pachimake chanu chikugwira ntchito nthawi yonseyi.

Izinto zokwenza Kutambasula Miyendo Yawiri

• Engage Core: Phatikizani minofu yanu yayikulu panthawi yonse yolimbitsa thupi. Izi sizimangolimbitsa abs anu, komanso zimathandizira kuteteza msana wanu kuvulala. Cholakwika chofala ndikulola kuti m'mimba mwanu mupumule, zomwe zingayambitse kupsinjika kapena kuvulala.
• Mayendedwe Olamuliridwa: Kwezerani miyendo ndi manja anu mwadongosolo, osati mwachangu kapena pang'onopang'ono. Cholakwika chofala ndikuthamangira kusuntha kapena kugwiritsa ntchito mphamvu, zomwe zingayambitse mawonekedwe osayenera ndi kuvulala komwe kungachitike.
• Sungani Khosi Lanu Momasuka: Pewani kukaniza khosi lanu mwa kulisunga momasuka komanso mogwirizana ndi msana wanu. Tangoganizani mutagwira apulo pakati pa chibwano chanu ndi pachifuwa kuti mukhale patali. Kulakwitsa kofala ndikokokera khosi lanu patsogolo, zomwe zingayambitse kupsinjika kwa khosi.

Kutambasula Miyendo Yawiri Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutambasula Miyendo Yawiri?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Double Leg Stretch. Komabe, ayenera kuyamba pang’onopang’ono komanso mosamala kuti asavulale. Ndikofunikira kukhala ndi mawonekedwe oyenera osati kukakamiza khosi kapena msana. Ngati oyambitsa apeza kuti masewerawa ndi ovuta kwambiri, amatha kusintha poika phazi limodzi pansi kapena osatambasula miyendo yawo kutali. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena physiotherapist kuti atsimikizire kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasula Miyendo Yawiri?

• The Ballerina Double Leg Stretch: Mu Baibuloli, mumatambasula miyendo yanu mu mawonekedwe a "V", kutsanzira mawonekedwe a ballerina, omwe amayang'ana mkati mwa ntchafu ndi chiuno cha chiuno kuwonjezera pakatikati.
• The Tabletop Double Leg Stretch: Apa, m'malo motambasula miyendo yanu molunjika, mumawapangitsa kukhala opindika pamakona a 90-degree, ngati akupumula pamtengo wongoyerekeza, womwe ungakhale wosavuta kumunsi kumbuyo.
• The Weighted Double Leg Stretch: Mwakusiyana uku, mumagwira cholemetsa chaching'ono m'manja mwanu pamene mukuchita masewera olimbitsa thupi, ndikuwonjezera vuto lamphamvu la thupi ku masewera olimbitsa thupi.
• The Pilates Ring Double Leg Stretch: Kusiyanaku kumaphatikizapo kugwira mphete ya Pilates pakati pa manja anu pamene mutambasula miyendo yanu ndi mkati, ndikuwonjezera kukana ndi

Izinto zokufunda ezishisa ezivumelekile Kutambasula Miyendo Yawiri?

• Zochita za Plank ndizowonjezeranso kwambiri ku Double Leg Stretch pamene zimalimbitsa chigawo chonse, kuphatikizapo minofu ya m'munsi ndi m'chiuno, kupereka maziko okhazikika a kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka Double Leg Stretch.
• Kuchita masewera olimbitsa thupi kwa Bicycle Crunch kumaphatikizaponso Kutambasula kwa Miyendo Yachiwiri monga kumagwira ntchito kumtunda ndi kumunsi kwa abs, komanso ma obliques, omwe amapangidwa kuti akhazikitse thupi panthawi yosuntha mwendo mu Double Leg Stretch.