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Kuwongola M'chiuno Kutambasula M'chiuno

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Ukuxhumana kwe Kuwongola M'chiuno Kutambasula M'chiuno

Kutambasula kwa Leg Leg Tuck Hip ndi ntchito yopindulitsa yomwe imayang'ana m'chiuno, m'munsi kumbuyo, ndi glutes, kuthandiza kusintha kusinthasintha ndi kuchepetsa kulimba kwa minofu. Ndi yabwino kwa anthu omwe amangokhala osachita masewera olimbitsa thupi kapena omwe samva bwino m'mbuyo kapena m'chiuno, chifukwa amathandizira kuthetsa kusamvana m'maderawa. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti apititse patsogolo kuyenda, kusintha kaimidwe, ndi kulimbikitsa thanzi labwino la thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuwongola M'chiuno Kutambasula M'chiuno

  • Phimbani bondo limodzi ndikulikokera pachifuwa chanu, mwendo winawo ukuwongoka komanso pansi.
  • Gwirani pa bondo lanu lopindika ndi manja onse awiri ndikulikokera pang'onopang'ono pafupi ndi chifuwa chanu mpaka mutamva kutambasula m'chiuno mwanu ndi kumunsi kumbuyo.
  • Gwirani malowa kwa masekondi 20-30, kuonetsetsa kuti mukupuma kwambiri ndikupumula thupi lanu.
  • Bwerezani ndondomekoyi ndi mwendo wina, ndipo yesetsani kubwereza 3-5 mbali iliyonse.

Izinto zokwenza Kuwongola M'chiuno Kutambasula M'chiuno

  • Maonekedwe Olondola: Phimbani mawondo anu ndikuwakokera pachifuwa chanu. Gwirani miyendo yanu pansi pa bondo ndi manja anu. Cholakwika chofala apa ndikukoka miyendo pamapazi kapena kumapazi zomwe zimatha kusokoneza mawondo anu. Nthawi zonse kukoka kuchokera pansi pa bondo.
  • Mayendedwe Oyendetsedwa: Pewani kugwedezeka kapena kusuntha mwachangu chifukwa izi zitha kuvulaza. Kuyenda pang'onopang'ono, koyendetsedwa ndikofunika kwambiri kutambasula bwino m'chiuno ndi kumbuyo.
  • Njira Yopumira: Kumbukirani kupuma mofanana panthawi yonse yolimbitsa thupi. Kugwira mpweya wanu kungayambitse kupanikizika kosafunikira m'thupi lanu. Pumani mpweya pamene mukumasula miyendo yanu ndikutulutsa mpweya pamene mukuwakokera pachifuwa chanu.
  • Nthawi: Gwirani kutambasula kwa masekondi 20-30 ndikumasula. Pewani kugwira kutambasula kwa

Kuwongola M'chiuno Kutambasula M'chiuno Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuwongola M'chiuno Kutambasula M'chiuno?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Leg Tuck Hip Stretch. Ndi njira yosavuta komanso yothandiza yotambasulira chiuno ndikutsitsa kumbuyo. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kugwiritsa ntchito mawonekedwe oyenera kuti musavulale. Ngati mwatsopano kuchita masewera olimbitsa thupi, mungafune kuyamba ndi kutambasula pang'onopang'ono ndikuwonjezera mphamvu pamene kusinthasintha kwanu kukukula. Mungathenso kuganizira zofunafuna chitsogozo kwa katswiri wolimbitsa thupi kuti muwonetsetse kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuwongola M'chiuno Kutambasula M'chiuno?

  • Nkhunda Pose: Yoga iyi imaphatikizapo kubweretsa mwendo umodzi kutsogolo kwanu mopindika ndikutambasula mwendo wina kumbuyo kwanu, kutambasula chiuno cha mwendo wakumbuyo.
  • Deep Squat Hip Stretch: Mukusintha uku, mumachita squat yakuya ndikugwiritsa ntchito zigono zanu kukankhira mawondo padera, kutambasula chiuno.
  • Lizard Pose: Yoga iyi imaphatikizapo kuponda phazi limodzi kutsogolo ndikuyika manja onse mkati mwa phazi, kutambasula chiuno cha mwendo wakumbuyo.
  • Frog Pose: Izi zimafuna kuti mufike pamiyendo yonse inayi, mutambasule mawondo anu, ndiyeno pang'onopang'ono musunthire m'chiuno ku zidendene zanu, kutambasula chiuno.

Izinto zokufunda ezishisa ezivumelekile Kuwongola M'chiuno Kutambasula M'chiuno?

  • Pigeon Pose ndi ntchito ina yomwe imagwirizana ndi Ling Leg Tuck Hip Stretch pamene imayang'ana ma flex flex hip ndi ozungulira, kulimbikitsa kusinthasintha kwakukulu ndi kuthetsa mavuto m'maderawa, zomwe zingathandize kuti chiuno chikhale chogwira ntchito.
  • Kuchita masewera olimbitsa thupi kwa Seated Forward Bend kumaphatikizanso ndi Ling Leg Tuck Hip Stretch chifukwa imatambasula m'munsi kumbuyo ndi nyundo, zomwe zingathandize kusintha kusinthasintha kwa chiuno chonse ndi kuyenda, kupangitsa kuti chiuno chikhale chogwira mtima kwambiri.

Amaxabiso angamahlekwane kanye Kuwongola M'chiuno Kutambasula M'chiuno

  • Zolimbitsa thupi ntchafu
  • Kulimbitsa thupi kwa Leg Tuck
  • Chizoloŵezi cha Hip Stretch
  • Kulimbitsa thupi kwa ntchafu
  • Zochita zoloza ntchafu
  • Zochita za ntchafu kunyumba
  • Zolimbitsa thupi zopanda zida
  • Njira Yotambasulira mwendo wa Tuck Hip
  • Kuchita masewera olimbitsa thupi kwa minofu ya ntchafu
  • Zochita zolimbitsa thupi zolimbitsa thupi