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Ng'ombe Yakhala Pamwamba

Umakhi woMsebenzi

Inhloko yeziNdawoMakondo.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoGastrocnemius, Splenius, Tibialis Anterior
Amashwa eqhapho
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Ukuxhumana kwe Ng'ombe Yakhala Pamwamba

The Seated Calf Stretch ndi masewera olimbitsa thupi osavuta koma ogwira mtima omwe cholinga chake ndi kukulitsa kusinthasintha ndi mphamvu mu minofu ya ng'ombe, yomwe imatha kuwongolera bwino komanso kuyenda. Zochita izi ndi zabwino kwa othamanga, othamanga, kapena aliyense amene akukumana ndi zothina kapena kusapeza bwino m'miyendo yawo yakumunsi. Mwa kuphatikizira Kutambasula kwa Ng'ombe Yokhazikika m'chizoloŵezi chawo, anthu angathandize kupewa kuvulala, kupititsa patsogolo ntchito zosiyanasiyana zolimbitsa thupi, komanso kulimbikitsa thanzi la miyendo yonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Ng'ombe Yakhala Pamwamba

  • Pang'onopang'ono tsamira kutsogolo ndikufikira manja anu chakumanja.
  • Ngati mungathe, gwiritsitsani zala zanu ndikuzikokera pang'onopang'ono kumbali ya thupi lanu kuti muwonjezere kutambasula kwa ana anu.
  • Gwirani malowa kwa masekondi pafupifupi 20 mpaka 30, kuonetsetsa kuti mukupuma kwambiri ndikupumula.
  • Tulutsani kutambasula ndikupumula kwa masekondi angapo musanabwereze ntchitoyo.

Izinto zokwenza Ng'ombe Yakhala Pamwamba

  • Kusinthasintha Koyenera Kwa Phazi: Kuti mutambasule, tembenuzani mapazi anu kumbuyo kwa thupi lanu, ndi cholinga chokokera zala zanu kumapiko anu. Kulakwitsa kumene anthu ena amachita ndiko kuloza zala zawo m’mwamba m’malo mozitembenuza m’mbuyo. Izi sizimatambasula bwino minofu ya ng'ombe.
  • Kutambasula Pang'onopang'ono: Ndikofunikira kutambasula pang'onopang'ono osati kukakamiza kutambasula. Muyenera kumva kukokera pang'ono kumbuyo kwa mwendo wanu wakumunsi, koma kusakhale kowawa. Ngati mukumva kupweteka kwakuthwa, chepetsani mmbuyo pakutambasula.
  • Kupumira Mosasinthasintha: Kumbukirani kupuma mosasinthasintha nthawi yonseyi. Kugwira mpweya wanu kungayambitse mavuto m'thupi lanu zomwe zingachepetse mphamvu ya

Ng'ombe Yakhala Pamwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Ng'ombe Yakhala Pamwamba?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Seated Calf Stretch. Ndi njira yosavuta komanso yothandiza yotambasulira minofu ya ng'ombe. Momwe mungachitire izi: 1. Khalani pansi ndi miyendo yanu itatambasula patsogolo panu. 2. Fikirani kutsogolo ndi manja anu ndikuyesera kukhudza zala zanu. Ngati simungathe kufikira zala zanu, gwiritsani ntchito chopukutira kapena chopinga. Ikani mozungulira mapazi anu ndikugwira nsonga zake. 3. Kokani pang'onopang'ono kumapazi anu kapena chopukutira/bandi kukokera zala zanu ku thupi lanu. 4. Muyenera kumva kutambasula mu minofu yanu ya ng'ombe. Gwirani kutambasula kwa masekondi pafupifupi 30, kenako kumasula. 5. Bwerezani izi kangapo. Kumbukirani, musamamve ululu mukamatambasula. Ngati mutero, zikutanthauza kuti mukukankhira mwamphamvu kwambiri ndipo muyenera kumasukako pang’ono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Ng'ombe Yakhala Pamwamba?

  • Tambasulani Mwana Wang'ombe Wampanda: Mwa kusinthaku, khalani ndi nsana wanu ku khoma, tambasulani mwendo umodzi patsogolo panu, ndipo kanikizani chidendene chanu pansi kuti mutambasule ng'ombe yanu.
  • Ng'ombe Yokhala Yokhazikika Yotambasula ndi Gulu Lotsutsa: Khalani pansi ndi miyendo yanu yowongoka ndikukulunga gulu lotsutsa kuzungulira mapazi anu, kukoka kumbuyo pa gulu kuti mutambasule ana a ng'ombe.
  • Kutambasula kwa Ng'ombe Yakhala Pawiri: Izi zimaphatikizapo kukhala pampando ndi mapazi onse pansi, ndikukweza zidendene zanu ndikusunga zala zanu pansi kuti mutambasule ana a ng'ombe onse nthawi imodzi.
  • Ng'ombe Yakhala Pamwamba ndi Kuzungulira kwa Ankle: Khalani m'mphepete mwa mpando, tambasulani mwendo umodzi patsogolo panu, zungulirani.

Izinto zokufunda ezishisa ezivumelekile Ng'ombe Yakhala Pamwamba?

  • Seated Forward Bend : Zochita izi zimatambasula mbali yonse ya kumbuyo kwa thupi lanu kuchokera ku ng'ombe zanu kupita ku hamstrings ndi kumbuyo. Zimakwaniritsa Kutambasula kwa Ng'ombe Yokhala pansi pokulitsa kutambasula kumagulu ena ogwirizana a minofu, kulimbikitsa kusinthasintha kwa thupi lonse.
  • Ng'ombe Yoyimilira Imautsa: Zochitazi zimalimbitsa minofu ya ng'ombe, yomwe imathandizira Kutambasula kwa Ng'ombe Yokhala Pamodzi mwa kulimbikitsa kukhazikika kwa minofu, chifukwa ndikofunika kutambasula ndi kulimbikitsa minofu kuti igwire bwino ntchito komanso kupewa kuvulala.

Amaxabiso angamahlekwane kanye Ng'ombe Yakhala Pamwamba

  • Zochita zolimbitsa thupi za ng'ombe
  • Kulimbitsa thupi kwa Ng'ombe Yotambasula
  • Zochita zolimbitsa thupi za ana a ng'ombe
  • Zochita zotambasula za minofu ya ng'ombe
  • Kulimbitsa thupi kwa minofu ya ng'ombe
  • Thupi la ng'ombe kutambasula
  • Atakhala pansi ng'ombe kutambasula chizolowezi
  • Zolimbitsa thupi za ng'ombe popanda zida
  • Atakhala bodyweight ng'ombe kutambasula
  • Kulimbitsa thupi kunyumba kwa minofu ya ng'ombe