Kuthandizidwa Kuwongoka Mikono Yowongoka

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Kuhusisha winywera ya kazi.

Ukuxhumana kwe Kuthandizidwa Kuwongoka Mikono Yowongoka

The Assisted Straight Arms Lying Stretch ndi masewera olimbitsa thupi omwe amapangidwira kuti azitha kusinthasintha komanso kuyenda, makamaka m'mapewa ndi kumtunda. Ndiloyenera kwa anthu amisinkhu yonse yolimba, kupangitsa kukhala chisankho chabwino kwambiri kwa iwo omwe akufuna kukonza magwiridwe antchito a thupi lawo lonse kapena achire kuvulala kwam'mwamba. Kuchita masewera olimbitsa thupi kungathandize kukonza kaimidwe, kuchepetsa kukanika kwa minofu, ndi kupititsa patsogolo masewera olimbitsa thupi mwa kulimbikitsa kuyenda bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuthandizidwa Kuwongoka Mikono Yowongoka

• Kwezani manja onse molunjika pamwamba pa mutu wanu, ndikuwongoka momwe mungathere.
• Khalani ndi mnzanuyo kuti agwire manja anu pang'onopang'ono ndikukokerani pang'onopang'ono, kutambasula manja anu pamwamba pa mutu wanu.
• Sungani kutambasula uku kwa masekondi pafupifupi 30, kupuma mozama ndikupumula mukutambasula.
• Tulutsani kutambasula pang'onopang'ono, kulola mnzanuyo kuti atsitse manja anu pang'onopang'ono kubwerera kumalo awo oyambirira.

Izinto zokwenza Kuthandizidwa Kuwongoka Mikono Yowongoka

• Mayendedwe Osalala: Chinsinsi cha kutambasula uku ndikuyenda pang'onopang'ono komanso koyendetsedwa. Pewani kugwedezeka kapena kusuntha mwadzidzidzi komwe kungayambitse kupsinjika kwa minofu. M'malo mwake, kwezani manja anu pang'onopang'ono kumtunda ndikutsitsa pang'onopang'ono mmbuyo.
• Pitirizani Kubwerera Kwanu: Cholakwika chofala ndikumangirira kumbuyo panthawiyi, zomwe zingayambitse kupsinjika kwa msana. Sungani nsana wanu molunjika pa mphasa nthawi zonse. Ngati izi zikukuvutani, yesani kukweza chiuno chanu pang'ono kuti muthandizire kuti msana ukhale wosalowerera.
• Kupuma: Osagwira mpweya wanu panthawi yotambasula. Pumani mpweya pamene mukukweza manja anu ndikutulutsa mpweya pamene mukutsitsa. Kupuma koyenera kumathandiza kuti minofu yanu ikhale ndi okosijeni

Kuthandizidwa Kuwongoka Mikono Yowongoka Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuthandizidwa Kuwongoka Mikono Yowongoka?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Assisted Straight Arms Lying Stretch. Komabe, ndikofunikira kuzindikira kuti ayenera kuyamba ndi kutambasula pang'ono kuti apewe kuvulala komwe kungachitike. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti akuthandizeni ndikuwongolera ndondomekoyi kuti muwonetsetse kuti njira ndi njira zolondola zikugwiritsidwa ntchito. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ngati pali zovuta kapena zowawa, masewerawa ayenera kuyimitsidwa nthawi yomweyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuthandizidwa Kuwongoka Mikono Yowongoka?

• Kuwongola Kuwongoka Kwapamwamba Kwambiri: Pakusiyana uku, mumagona pansi ndi kutambasula manja anu pamwamba ndi chithandizo, zomwe zingathandize kutambasula mapewa ndi kumtunda kumbuyo kwambiri.
• Kutambasulira kwa Thupi Lothandizira: Kugona pansi, mumatambasula mkono umodzi kudutsa thupi lanu mothandizidwa ndi dzanja lanu lina, kulunjika minofu ya mapewa kuchokera kumbali ina.
• Kuthandizira Kunama Kutambasula kwa Triceps: Kugona pansi, mumapinda mkono umodzi kumbuyo kwa mutu wanu ndikugwiritsa ntchito dzanja lanu lina kukankhira pang'onopang'ono pamphuno, kutambasula minofu ya triceps.
• Kuthandizira Kutambasula Chifuwa: Pamene mukugona, mumatambasula manja anu kumbali ndi manja akuyang'ana mmwamba, ndipo mnzanuyo amakankhira pansi pa manja anu kuti atambasule minofu ya pachifuwa.

Izinto zokufunda ezishisa ezivumelekile Kuthandizidwa Kuwongoka Mikono Yowongoka?

• The Child's Pose ndi ntchito ina yowonjezera pamene imapereka kutambasula kwakukulu kwa kumbuyo, mapewa, ndi mikono, malo omwe amayang'aniridwanso mu Assisted Straight Arms Lying Stretch, kulimbikitsa kusinthasintha kwathunthu ndi kuyenda.
• The Downward Dog Pose imathandiziranso Kuwongolera Mikono Yowongoka Yowongoka monga kumathandizira kutalikitsa ndi kufooketsa msana, kwinaku akutambasula nyundo, mapewa, ndi manja, motero kumawonjezera phindu lomwe limapezeka kuchokera ku Assisted Straight Arms Lying Stretch.