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Mwendo Kumbali

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Ukuxhumana kwe Mwendo Kumbali

Zolimbitsa thupi za Leg to Side ndizochita masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri ma glutes, chiuno, ndi ntchafu, zomwe zimathandiza kulimbikitsa ndi kumveketsa maderawa. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa champhamvu yake yosinthika. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti akhale ndi mphamvu zochepetsera thupi, kupititsa patsogolo kusinthasintha, ndi kulimbikitsa kukhazikika ndi kukhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mwendo Kumbali

  • Sinthani kulemera kwanu ku phazi lanu lamanja ndikukweza pang'onopang'ono mwendo wanu wakumanzere kumbali pamene thupi lanu likuyang'ana kutsogolo.
  • Gwirani malowo kwa masekondi angapo, kuwonetsetsa kuti mwendo wanu wakwezedwa mmwamba momwe ulili womasuka popanda kuyambitsa kupsinjika.
  • Pang'onopang'ono tsitsani mwendo wanu wakumanzere kubwerera pamalo oyambira.
  • Bwerezani ndondomeko yomweyi kumanja, kusinthanitsa miyendo kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Mwendo Kumbali

  • Kuyenda Koyendetsedwa: Pewani kuchita masewera olimbitsa thupi mothamanga. Chinsinsi chothandiza kwambiri pakuchita masewerawa ndikuchichita pang'onopang'ono komanso mowongolera. Izi zidzathandiza kugwirizanitsa minofu yolondola ndikuchepetsa chiopsezo cha kuvulala.
  • Gwirani Ntchito Yanu: Kumbukirani kuti mumagwiritsa ntchito mfundo zanu panthawi yonse yolimbitsa thupi. Izi zithandizira kukhalabe okhazikika komanso kuwongolera magwiridwe antchito. Cholakwika chofala ndikulola kuti m'mimba mupumule, zomwe zingayambitse kupsinjika kwa msana.
  • Malo Oyenera Papazi: Phazi lanu liyenera kusinthasintha panthawi yochita masewera olimbitsa thupi kuti mugwire minofu ya mwendo bwino. Kuloza zala kungayambitse kukangana kapena kukanika kwa minofu ya ng'ombe.
  • Osakwezera Pamwamba: Pewani

Mwendo Kumbali Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mwendo Kumbali?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Leg to Side. Komabe, ndikofunikira kuti muyambe ndi kuyenda momasuka ndikuwonjezera pang'onopang'ono pamene kusinthasintha ndi mphamvu zikuwonjezeka. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati ululu uliwonse umapezeka panthawi yolimbitsa thupi, uyenera kuyimitsidwa nthawi yomweyo. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena katswiri wolimbitsa thupi woyambitsa masewera olimbitsa thupi kuti atsimikizire kuti zikuchitika bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mwendo Kumbali?

  • The Side-Liing Leg Lift imaphatikizapo kugona m'mbali mwako ndikukweza mwendo wanu wam'mwamba ndi pansi, kugwira ntchito olanda ndi owonjezera.
  • Kuyimilira kwa Mwendo Kumbali ndi kusiyana kwina komwe mumayima mowongoka ndikukweza mwendo umodzi kumbali, kuusunga mowongoka.
  • The Lateral Leg Swing imaphatikizapo kuyimirira mowongoka ndikugwedezera mwendo umodzi m'mbali kenako kudutsa thupi lanu, kukupatsani kutambasula kosunthika.
  • The Curtsy Lunge yokhala ndi Side Kick ndikusintha kotsogola, komwe mumachita mokhotakhota kenako ndikukankhira kumbali ndi mwendo womwewo.

Izinto zokufunda ezishisa ezivumelekile Mwendo Kumbali?

  • Mapapo: Mitsempha imayenderana ndi mwendo kupita kumbali monga momwe amaganiziranso kumunsi kwa thupi, makamaka kupititsa patsogolo mgwirizano ndi mgwirizano, komanso kugwira ntchito mofanana ndi magulu a minofu - glutes, hamstrings, ndi quadriceps.
  • Side Plank Hip Lifts: Zochitazi zimakwaniritsa Mwendo Kumbali pogwira ntchito pachimake ndi minofu ya abductor kumbali ya chiuno, kulimbikitsa bata ndi mphamvu zakuyenda motsatira.

Amaxabiso angamahlekwane kanye Mwendo Kumbali

  • Zolimbitsa thupi zolemetsa mwendo
  • Kutambasula kwa Yoga kumbali
  • Kulimbitsa thupi kwa miyendo
  • Yoga imayimira mphamvu ya mwendo
  • Zochita za yoga zokweza mwendo wam'mbali
  • Kuphunzitsidwa kwa miyendo yolimbana ndi thupi
  • Zochita za yoga zolimbitsa thupi
  • Kulimbitsa thupi kwa mwendo kupita kumbali
  • Zochita zolimbitsa thupi za yoga
  • Kulimbitsa miyendo ndi yoga