Kuyima Mbali Yotambasula

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili., Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kuyima Mbali Yotambasula

The Standing Side Stretch ndi masewera olimbitsa thupi osavuta koma ogwira mtima omwe amathandizira kusinthasintha, kuwongolera kaimidwe, komanso kulimbitsa minofu yapakati ndi oblique. Ndiwoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi zomwe munthu angathe kuchita. Anthu angafune kuchita izi kuti achepetse kupweteka kwa msana, kuwongolera bwino komanso kukhazikika, komanso kulimbikitsa kugwirizanitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyima Mbali Yotambasula

• Kwezani manja anu onse pamwamba pa mutu wanu, kugwirizanitsa manja anu pamodzi, ndiyeno pang'onopang'ono mutembenuzire thupi lanu kumanja kuchokera m'chiuno mwanu.
• Gwirani kutambasula kwa masekondi 30, thupi lanu likuyang'ana kutsogolo ndi maso anu kuyang'ana kutsogolo.
• Pang'onopang'ono bwererani kumalo oyambira ndikubwereza kutambasula kumanzere.
• Bwerezani izi 5-10 mbali iliyonse, kapena momasuka.

Izinto zokwenza Kuyima Mbali Yotambasula

• Mayendedwe Oyendetsedwa: Kutambasula kuyenera kuchitidwa pang'onopang'ono, mowongolera. Pewani mayendedwe othamanga, omwe angayambitse kupsinjika kwa minofu kapena kuvulala. M'malo mwake, tambasulani dzanja lanu pang'onopang'ono ndikupinda torso kumbali, mukumva kutambasula mofatsa pambali ya thupi lanu.
• Kuwongolera Mpweya: Kupuma ndi gawo lofunikira pakuchita izi. Pumani mpweya pamene mukufika mmwamba ndikutulutsa mpweya pamene mukugwada pambali. Izi zimathandiza kukulitsa kutambasula ndikulimbikitsa kumasuka ndi kuganizira. Kulakwitsa kofala ndikusunga mpweya wanu panthawi yochita masewera olimbitsa thupi, zomwe zingapangitse kuti zikhale zovuta komanso kuchepetsa mphamvu ya kutambasula.
• Pewani kutambasula: Ndikofunika kuti musatambasule kapena kukakamiza

Kuyima Mbali Yotambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyima Mbali Yotambasula?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Standing Side Stretch. Ndi masewera olimbitsa thupi osavuta komanso othandiza omwe amathandizira kusinthasintha komanso kaimidwe komanso kutambasula msana, mbali, ndi mikono. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kugwiritsa ntchito mawonekedwe ndi njira zoyenera kuti musavulale. Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, mungafune kuyamba ndi kuyenda pang'onopang'ono ndikuwonjezera pang'onopang'ono pamene kusinthasintha kwanu kukukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyima Mbali Yotambasula?

• The Revolved Side Angle Pose imaphatikizapo kupindika mozama mukakhala pamiyendo, kupereka kutambasula kumbali ya thupi.
• The Gate Pose ndi kusiyana kwina komwe mumagwada pa bondo limodzi ndikutambasula mwendo wina kumbali, ndikufikira mkono wanu pamutu pa mwendo wotambasula.
• The Half Moon Pose ndi mawonekedwe okhazikika pomwe mumayima mwendo umodzi ndikukweza wina pansi, kufikira dzanja lanu lakumtunda kumtunda ndikutambasula mbali ya thupi lanu.
• The Extended Side Angle Pose imaphatikizapo kugwada bondo limodzi molunjika ndikufikira mkono womwewo pamutu panu, kukupatsani mbali yakuzama.

Izinto zokufunda ezishisa ezivumelekile Kuyima Mbali Yotambasula?

• Mountain Pose ndi ntchito ina yowonjezera ku Standing Side Stretch yomwe imathandizira kukonza kaimidwe, kukhazikika, ndi kuyang'ana mwabata, zomwe ndizofunikira kwambiri pochita bwino Standing Side Stretch.
• Potsirizira pake, Triangle Pose ikugwirizana ndi Standing Side Stretch pamene imayang'ananso mbali za torso ndi kutambasula miyendo, kupititsa patsogolo kusinthasintha ndi kusinthasintha komwe kuli kofunikira kuti azichita bwino.