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Kuyimirira Kotsamira Kumbuyo Kwa M'mimba Kutambasula

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Ukuxhumana kwe Kuyimirira Kotsamira Kumbuyo Kwa M'mimba Kutambasula

The Standing Lean Back Stomach Stretch ndi masewera olimbitsa thupi omwe amayang'ana minofu ya m'mimba, kulimbikitsa kusinthasintha ndikusintha kaimidwe. Ndiwoyenera kwa anthu amagulu onse olimbitsa thupi, makamaka omwe amakhala nthawi yayitali atakhala kapena kukhala ndi moyo wongokhala. Anthu angafune kuphatikizira izi m'chizoloŵezi chawo kuti achepetse kupweteka kwa msana, kulimbitsa mphamvu zapakati, ndi kupititsa patsogolo kayendedwe ka thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimirira Kotsamira Kumbuyo Kwa M'mimba Kutambasula

  • Ikani manja anu kumbuyo kwanu, pamwamba pa chiuno chanu, ndi zala zanu zolozera pansi.
  • Yendani pang'onopang'ono momwe mungathere, pogwiritsa ntchito manja anu kuthandizira msana wanu.
  • Gwirani kutambasula kwa masekondi 20 mpaka 30, kupuma mozama komanso mofanana.
  • Bwererani kumalo oyambira pang'onopang'ono ndikubwereza zolimbitsa thupi 3-5.

Izinto zokwenza Kuyimirira Kotsamira Kumbuyo Kwa M'mimba Kutambasula

  • Pang'onopang'ono Kutsamira: Pang'onopang'ono kutsamira mmbuyo, kukulitsa torso yanu kwinaku mukusunga chiuno chanu kuti chisalowerere. Pewani kulakwitsa kofala kwa kugwada mwachangu kapena kutali kwambiri, zomwe zimatha kusokoneza msana wanu. Izi ziyenera kukhala kutambasula mofatsa, osati kuyenda mwamphamvu.
  • Core Engagement: Gwirizanitsani minofu yanu yapakati pamene mukutsamira. Izi sizidzangokuthandizani kuti mukhalebe oyenerera komanso kuonjezera mphamvu ya kutambasula. Kulakwitsa kofala ndiko kumasula minofu ya m'mimba, yomwe ingayambitse kuwonjezereka kapena kuvulaza.
  • Arm Position: Kwezani manja anu molunjika patsogolo panu kuti muchepetse. Izi zingakuthandizeni kuti musagwere chammbuyo. Pewani kulakwitsa polola manja anu kugwa, chifukwa izi zimachepetsa kukhazikika ndikuwonjezera chiopsezo cha kuvulala. 5

Kuyimirira Kotsamira Kumbuyo Kwa M'mimba Kutambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyimirira Kotsamira Kumbuyo Kwa M'mimba Kutambasula?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Standing Lean Back Stomach Stretch. Komabe, ayenera kusamala kuti azichita bwino kuti asavulale. Ndikofunika kuti msana ukhale wowongoka osati kutsamira patali kwambiri kuti mupewe kupsinjika. Ngati sakumva bwino, asiye nthawi yomweyo. Zimalimbikitsidwanso kuti oyamba kumene ayambe pang'onopang'ono ndikuwonjezera pang'onopang'ono pakapita nthawi. Kufunsana ndi wophunzitsa zolimbitsa thupi kapena akatswiri olimbitsa thupi kungakhale kopindulitsa kuwonetsetsa kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyimirira Kotsamira Kumbuyo Kwa M'mimba Kutambasula?

  • Kutambasula kwa Supine: Kutambasula uku kumaphatikizapo kugona kumbuyo kwanu ndi kutambasula manja anu pamwamba, ndikugwedeza msana wanu kuti mutambasule mimba.
  • Cobra Pose: Yoga iyi imaphatikizapo kugona m'mimba mwako ndikukankhira thupi lanu lakumtunda pansi ndi manja anu, kutambasula mimba ndi minofu yakumbuyo.
  • Bridge Pose: Kuyika uku kumaphatikizapo kugona chagada ndi mawondo anu ndikukweza m'chiuno pansi, kutambasula m'mimba ndi kumbuyo kwa minofu.
  • Kutambasula kwa Mphaka-Ng'ombe: Kutambasulaku kumaphatikizapo kukwera pazinayi zonse ndikusinthana pakati pa kukwera msana wanu kumtunda (mphaka) ndikuuviika pansi (ng'ombe), kutambasula mimba ndi minofu yakumbuyo.

Izinto zokufunda ezishisa ezivumelekile Kuyimirira Kotsamira Kumbuyo Kwa M'mimba Kutambasula?

  • Kutambasula kwa Mphaka-Ng'ombe kumakwaniritsa Kuyimirira Kumbuyo Kwa M'mimba Kutambasula chifukwa sikumangotambasula m'mimba ndi minofu yam'mbuyo, komanso kumalimbikitsa kuyenda ndi kusinthasintha kwa msana, zomwe zingathe kupititsa patsogolo mphamvu ya kutambasula kumbuyo.
  • Boat Pose ndi masewera ena okhudzana nawo omwe amathandizira Kuyimirira Kumbuyo Kwa M'mimba Kutambasula chifukwa kumakhudza minofu ya m'mimba kuti ikhale yolimba, ndipo mphamvu yowonjezerayi ingathandize kutambasula mozama komanso kopindulitsa kwambiri pamtunda wowonda.

Amaxabiso angamahlekwane kanye Kuyimirira Kotsamira Kumbuyo Kwa M'mimba Kutambasula

  • Zolimbitsa thupi zolemetsa m'chiuno
  • Kuyimirira m'mimba kutambasula
  • Tatsamira mmbuyo kutambasula
  • Zochita zolunjika m'chiuno
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kuchita masewera olimbitsa thupi m'chiuno
  • Tatsamira m'mimba kutambasula
  • Bodyweight kutambasula kwa mimba
  • Zochita za toning m'chiuno
  • Kuyimirira kotsamira kumbuyo