Mbali Kunama Mkasi

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Mbali Kunama Mkasi

Side Lying Scissors ndi masewera olimbitsa thupi opindulitsa omwe amalunjika pachimake, glutes, ndi ntchafu zamkati ndi zakunja, zomwe zimathandiza kuti thupi likhale lolimba, mphamvu, komanso kukhazikika kwa thupi lonse. Ndizoyenera pamagulu onse olimbitsa thupi, kuyambira oyamba kupita patsogolo, chifukwa amatha kusinthidwa kuti agwirizane ndi luso la munthu aliyense. Anthu angafune kuchita izi chifukwa zimathandiza kulimbitsa thupi lakumunsi, kukulitsa kukhazikika kwapakati, ndikuwongolera kaimidwe popanda kufunikira kwa zida zapadera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mbali Kunama Mkasi

• Kwezani thupi lanu pamwamba pa chigongono chanu ndi mkono wanu, kusunga phewa lanu molunjika pamwamba pa chigongono chanu ndi chikhatho chanu pansi.
• Gwirani pakati panu ndikukweza miyendo yonse pansi, kusunga mzere wowongoka kuchokera kumutu mpaka kumapazi anu.
• Pang'onopang'ono kulekanitsa miyendo yanu pokweza mwendo wapamwamba ndikutsitsa pansi, kenaka muwabweretse pamodzi.
• Bwerezani mayendedwe a scissor kuti mubwereze nambala yomwe mukufuna, kenaka sinthani mbali ndikuchita masewera olimbitsa thupi ndi mwendo wina pamwamba.

Izinto zokwenza Mbali Kunama Mkasi

• Mayendedwe Oyendetsedwa: Kwezani mwendo wanu wakumtunda pafupi phazi kupita mumlengalenga, kenako kwezani mwendo wanu wapansi kuti mukumane nawo. Atsitseni mmbuyo chimodzi chimodzi. Ndikofunikira kuchita izi pang'onopang'ono komanso mowongolera kuti musagwedezeke kapena kugwedeza miyendo yanu, zomwe zingayambitse kupsinjika kapena kuvulala.
• Gwirani Ntchito Yanu: Pamene mukukweza miyendo yanu, onetsetsani kuti mukugwirizanitsa minofu yanu yaikulu. Izi zidzathandiza kuti thupi lanu likhale lokhazikika komanso kuti ntchitoyo ikhale yogwira mtima. Cholakwika chofala ndikungogwiritsa ntchito minofu ya m'miyendo yanu, zomwe zingayambitse kupsinjika m'mbuyo.
• Kupuma Moyenera:

Mbali Kunama Mkasi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mbali Kunama Mkasi?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Side Liing Scissors. Komabe, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Zingakhale zothandiza kuchita izi motsogozedwa ndi mphunzitsi kapena katswiri wazolimbitsa thupi poyambira. Zochita izi ndizothandiza kwambiri pogwira ntchito pachimake ndi pansi, makamaka ntchafu zamkati ndi zakunja. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ngati simukumva bwino kapena kupweteka, ndibwino kuti musiye ndikupempha uphungu wa akatswiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mbali Kunama Mkasi?

• Mkasi Wonama M'mbali Ndi Gulu Lotsutsa: Mu kusiyana kumeneku, gulu lotsutsa limayikidwa kuzungulira akakolo, kuonjezera vuto ndi kulimbitsa masewera olimbitsa thupi pa olanda chiuno ndi adductors.
• Mkango Wokwera M'mbali: Kusinthaku kumaphatikizapo kuchita masewera olimbitsa thupi pamtunda, monga sitepe kapena benchi, zomwe zimapangitsa kuti pakhale kuyenda kwakukulu komanso kuwonjezereka kovuta.
• Side Lying Scissors ndi Pilates Ball : Mpira wawung'ono wa Pilates umayikidwa pakati pa akakolo mu kusiyana kumeneku, kupereka vuto linanso pakatikati ndi mkati mwa ntchafu minofu.
• Mkango Wonama M'mbali ndi Zala Zam'mapazi: Pakusiyana uku, m'malo mowongoka miyendo, mumapinda mawondo ndikumangirira zala zala, zomwe zimayang'ana ntchafu zamkati ndi glutes mwanjira ina.

Izinto zokufunda ezishisa ezivumelekile Mbali Kunama Mkasi?

• Miyendo ya Miyendo imathandiziranso Side Lying Scissors popeza samangogwira ntchito pa olanda chiuno ndi ma adductors, komanso amathandizira kuyenda kwa ntchafu komanso kusinthasintha, kumapangitsa kuti thupi liziyenda bwino.
• Zochita za Bridge Bridge ndizowonjezeranso kwambiri ku Side Liing Scissors monga zimalimbitsa ma glutes ndi hamstrings, kuthandizira kukhazikika kwa m'chiuno ndi kuyanjanitsa, zomwe ndizofunikira kwambiri kuti ma Scissors a Side Lying akwaniritsidwe.