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Kutambasulira Kwambiri Padziko Lonse

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Ukuxhumana kwe Kutambasulira Kwambiri Padziko Lonse

The World Great Stretch ndi masewera olimbitsa thupi athunthu omwe amathandizira kusinthasintha, kumapangitsa kuyenda bwino, komanso kumathandizira kuyenda. Ndi yabwino kwa othamanga, okonda zolimbitsa thupi, komanso anthu amisinkhu yonse yolimbitsa thupi omwe akufuna kuwonjezera magwiridwe antchito athupi lawo. Zochita izi ndizofunikira chifukwa zimayang'ana magulu angapo a minofu panthawi imodzi, ndikupangitsa kuti ikhale yosankha nthawi yabwino kwa iwo omwe akufuna kutambasula momveka bwino panthawi imodzi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasulira Kwambiri Padziko Lonse

  • Kwezani phazi lanu lakumanja kutsogolo ndikuliyika kunja kwa dzanja lanu lamanja. Yesetsani kugwirizanitsa bondo lanu lakumanja pa phazi lanu lakumanja.
  • Tembenuzirani dzanja lanu lamanja ku denga, kutsatira dzanja lanu ndi maso anu, mpaka manja anu ali molunjika. Izi zidzatambasula chifuwa ndi mapewa anu.
  • Gwirani malowa kwa masekondi angapo, kenaka mubweretsenso dzanja lanu lamanja pansi.
  • Bweretsani phazi lanu lakumanja kumbuyo kwa thabwa lapamwamba ndikubwereza masitepe kumanzere. Izi zimamaliza kubwereza kumodzi kwa Kutambasula Kwakukulu Kwambiri Padziko Lonse.

Izinto zokwenza Kutambasulira Kwambiri Padziko Lonse

  • **Pewani Kubweza Msana Wanu **: Pamene mukubweretsa phazi lanu lakumanja kunja kwa dzanja lanu lamanja, pewani kubweza msana wanu. Ichi ndi cholakwika chofala chomwe chingayambitse kupweteka kwa msana. M'malo mwake, sungani msana wanu mowongoka ndikugwirizanitsa pachimake pazochitikazo.
  • **Osathamangira Kutambasula **: Ndikofunikira kugwira malo aliwonse kwa masekondi angapo kuti minofu yanu itambasule ndikumasuka. Kuthamanga mothamanga sikungakupatseni phindu lonse la masewera olimbitsa thupi ndipo kungayambitse kupsinjika kwa minofu.
  • ** Musalole Khosi Lanu Lisalowerera Ndale**: Mukamatembenuza thupi lanu lakumtunda ndikufikira mkono wanu kumwamba, onetsetsani kuti khosi lanu likhala lopanda ndale. Kuyang'ana mmwamba

Kutambasulira Kwambiri Padziko Lonse Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutambasulira Kwambiri Padziko Lonse?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi kwambiri padziko lonse lapansi. Komabe, ayenera kuyamba pang'onopang'ono ndikuwonetsetsa kuti akugwiritsa ntchito mawonekedwe oyenera kuti asavulale. M’pofunikanso kumvetsera thupi lanu osati kukankhira mwamphamvu. Ngati mukumva kusapeza bwino kapena kuwawa, ndi bwino kusiya ndikukambirana ndi akatswiri olimbitsa thupi. Zingakhale zopindulitsa kwa oyamba kumene kuyamba ndi kusintha kosinthika kwa kutambasula kapena mochepa kwambiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasulira Kwambiri Padziko Lonse?

  • Kusiyana kwa "Side Twist" kumawonjezera kupotoza kwamtundu wachikhalidwe, komwe mutatha kupuma, mumapotoza torso yanu kumbali ya mwendo wakutsogolo, ndikukulitsa mkono womwewo m'mwamba, womwe umalunjika ku obliques ndi kumbuyo kumbuyo.
  • Kusiyanasiyana kwa "Hamstring Extension" kumaphatikizapo kutambasula mwendo wakutsogolo molunjika pamalo otsetsereka ndi kutsamira patsogolo, zomwe zimapereka kutambasula kowonjezera kwa hamstrings ndi ana a ng'ombe.
  • Kusiyanasiyana kwa "Knee Hug" kumaphatikizapo kukoka bondo la mwendo wakumbuyo wakumbuyo kupita pachifuwa pambuyo pa mapapu, zomwe zimathandiza kutambasula ma glutes ndi ma flexor a chiuno.
  • Kusiyanasiyana kwa "Arm Reach" kumawonjezera kufikitsa kwa mkono wapamtunda pamene uli m'mapapo,

Izinto zokufunda ezishisa ezivumelekile Kutambasulira Kwambiri Padziko Lonse?

  • The Downward Dog ndi gawo lina la yoga lomwe likugwirizana ndi Kutambasulira Kwakukulu Kwambiri Padziko Lonse, popeza limatambasulira unyolo wonse wakumbuyo wa thupi, kuphatikiza minyewa, ng'ombe, ndi kumbuyo, zomwe zimayang'aniridwanso mu Kutambasula Kwakukulu Kwambiri Padziko Lonse, kulimbikitsa kusinthasintha kwa thupi lonse ndi mphamvu. .
  • Mapapo ndi masewera olimbitsa thupi owonjezera ku Kutambasula Kwakukulu Kwambiri Padziko Lonse chifukwa amagwira ntchito mofanana ndi magulu a minofu monga quads, glutes, ndi hamstrings, koma m'njira yowonjezereka, yomwe imathandiza kuwonjezera mphamvu ndi kukhazikika, kupititsa patsogolo ubwino wa Kutambasula Kwakukulu Kwambiri Padziko Lonse. .

Amaxabiso angamahlekwane kanye Kutambasulira Kwambiri Padziko Lonse

  • Masewera olimbitsa thupi kwambiri padziko lonse lapansi
  • Zolimbitsa thupi ntchafu
  • Zolimbitsa thupi zoloza ntchafu
  • Kuchita masewera olimbitsa thupi opanda zida
  • Kutambasula Kwambiri Padziko Lonse kwa ntchafu
  • Zochita zolimbitsa thupi za ntchafu
  • Zochita zolimbitsa ntchafu
  • Masewera Olimbitsa Thupi Abwino Kwambiri Padziko Lonse
  • Zolimbitsa thupi zolimbitsa thupi zolimbitsa thupi
  • Kuchita masewera olimbitsa thupi kwa ntchafu ndi kulemera kwa thupi