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Kuyimirira Awiri Mbali Bend

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoObliques
Amashwa eqhaphoIliopsoas
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Ukuxhumana kwe Kuyimirira Awiri Mbali Bend

The Standing Two Side Bend ndi ntchito yopindulitsa kwambiri yomwe imayang'ana kwambiri ma obliques, kuwongolera kusinthasintha ndi kulimbikitsa pachimake. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, makamaka omwe akufuna kupititsa patsogolo kusuntha kwawo ndikuwongolera thupi. Kuphatikizira izi muzochita zanu kungathandize kuwongolera kaimidwe, kuchepetsa ululu wammbuyo, ndikuthandizira kuti mukhale ndi dongosolo labwino lolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimirira Awiri Mbali Bend

  • Kwezani pang'onopang'ono mkono wanu wakumanja molunjika pamutu panu, ndikusunga dzanja lanu lamanzere pachiuno chakumanzere.
  • Pang'onopang'ono pindani thupi lanu kumanzere pamene thupi lanu likuyang'ana kutsogolo, kutambasula mbali yakumanja ya thupi lanu.
  • Gwirani malowa kwa masekondi angapo, kenako pang'onopang'ono mubwerere kumalo oyambira.
  • Bwerezani zomwezo ndi mkono wanu wakumanzere, kupindikira kumanja, kuti mumalize kubwereza kumodzi kwathunthu.

Izinto zokwenza Kuyimirira Awiri Mbali Bend

  • Mayendedwe Oyendetsedwa: Chitani masewera olimbitsa thupi pang'onopang'ono, mowongolera. Pewani mayendedwe ofulumira kapena ogwedezeka omwe angayambitse kuvulala. Pamene mukugwada kumbali, yesetsani kusunga kayendedwe kanu kamadzimadzi ndikuwongolera, ndikumangirira momwe mungathere popanda kukhumudwa.
  • Kuyikira Kwambiri Kupuma: Kupuma ndi gawo lofunikira kwambiri pakuchita izi. Pumani mpweya pamene mukuyimirira ndikutulutsa mpweya pamene mukuweramira pambali. Izi zidzakuthandizani kuti mukhalebe olamulira komanso oyenerera panthawi yochita masewera olimbitsa thupi. Pewani kugwira mpweya wanu, zomwe zingawonjezere kuthamanga kwa magazi.
  • Pewani Kutambasula: Cholakwika chofala chomwe muyenera kupewa ndikugwadira cham'mbali. Kutambasula kungayambitse kupsinjika kwa minofu kapena kuvulala kwina

Kuyimirira Awiri Mbali Bend Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyimirira Awiri Mbali Bend?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Standing Two Side Bend. Ndi masewera olimbitsa thupi osavuta omwe amathandiza kusintha kusinthasintha ndi mphamvu pakatikati ndi msana. Komabe, oyamba kumene ayenera kuyamba pang'onopang'ono ndikuwonetsetsa kuti akugwiritsa ntchito mawonekedwe oyenera kuti asavulale. Ndibwinonso kukaonana ndi katswiri wa masewera olimbitsa thupi kapena physiotherapist kuti atsimikizire kuti masewerawa akuchitika moyenera komanso mosamala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyimirira Awiri Mbali Bend?

  • Triangle Pose ndi kusiyana kwina kumene manja onse amatambasulidwa mbali zosiyana, ndipo dzanja limodzi limafika pansi kuti ligwire shin, bondo, kapena pansi, kupereka kutambasula mozama kumbali.
  • The Revolved Side Angle Pose imaphatikizapo kupotoza kwa torso pamene ili pamtunda, kupereka kutambasula kumbali komanso msana.
  • The Half Moon Pose ndikusintha kokhazikika komwe mumayima mwendo umodzi ndikukweza wina pansi ndikukulitsa thupi lanu chakumtunda.
  • The Gate Pose ndi kugwada kwa mawondo komwe mumatambasula mwendo umodzi kumbali ndikumangirira thupi lanu lakumtunda kupita ku mwendo wotambasula, kutambasula mbali ya thupi lanu.

Izinto zokufunda ezishisa ezivumelekile Kuyimirira Awiri Mbali Bend?

  • "Extended Triangle Pose" imathandiziranso Bend Yoyimilira Yambiri Yambiri pamene imatambasula ndi kulimbikitsa ntchafu, mawondo, ndi akakolo, kupititsa patsogolo kusinthasintha komwe kumafunika kuti mapindire a mbali.
  • "Wankhondo Wachiwiri Wachiwiri" ndi ntchito ina yowonjezera ya Standing Two Side Bend chifukwa imalimbitsa miyendo ndi akakolo komanso kutambasula m'chiuno, mphuno, ndi mapewa, zonse zomwe zimagwiridwa panthawi yopindika.

Amaxabiso angamahlekwane kanye Kuyimirira Awiri Mbali Bend

  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kulimbitsa thupi kwa mbali ziwiri
  • Zochita zolunjika m'chiuno
  • Amapinda mbali yoyimirira
  • Kulimbitsa thupi m'chiuno
  • Kuyimirira mbali ziwiri zopindika njira
  • Side bend zolimbitsa thupi kunyumba
  • Zochita zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Zochita zochepetsera m'chiuno
  • Zochita zolimbitsa thupi zopindika kumbali yoyimirira