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Othamanga Amatambasula

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Ukuxhumana kwe Othamanga Amatambasula

The Runners Stretch ndi masewera olimbitsa thupi opindulitsa omwe amapangidwira makamaka othamanga, makamaka othamanga, komanso ndi othandiza kwa aliyense amene akufuna kusintha kusinthasintha kwa thupi lawo ndi mphamvu. Zochita izi zimayang'ana ma flex flex hip, hamstrings, ndi quadriceps, kupititsa patsogolo kuyenda komanso kuchepetsa chiopsezo cha kuvulala. Anthu angafune kuphatikizira a Runners Stretch muzochita zawo kuti athandizire kuchira kwa minofu, kuwongolera magwiridwe antchito awo, kapena kungokhala ndi thanzi labwino, thupi labwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Othamanga Amatambasula

  • Tengani sitepe yaikulu kutsogolo ndi phazi lanu lakumanja, kusunga phazi lanu lakumanzere kumbuyo kwanu.
  • Tsitsani thupi lanu pamalo olowera, kugwada bondo lanu lakumanja ndikuwongolera mwendo wanu wakumanzere.
  • Tsatirani kutsogolo ndikuyika manja anu kumbali zonse za phazi lanu lamanja, kutambasula nyundo ya mwendo wanu wakumanzere.
  • Gwirani malowa kwa masekondi pafupifupi 30, kenaka sinthani miyendo ndikubwereza ndondomekoyi.

Izinto zokwenza Othamanga Amatambasula

  • ** Sungani Mawonekedwe Oyenera **: Kuti Mutambasulire Othamanga molondola, muyenera kukhala ndi phazi limodzi kutsogolo ndi lina kumbuyo. Bondo lakutsogolo liyenera kukhala pamwamba pa bondo, ndipo mwendo wakumbuyo ukhale wowongoka. Pewani kugwada bondo lakumbuyo kapena kulola bondo lakutsogolo kudutsa zala zanu chifukwa izi zimatha kusokoneza mafupa ndi minofu yanu.
  • **Sungani Msana Wanu Molunjika**: Kulakwitsa komwe anthu amapanga ndikuzungulira msana wawo uku akutambasula. Muyenera kusunga msana wanu molunjika ndi chifuwa chanu chikwezedwe. Izi zimathandiza kudzipatula kutambasula m'chiuno mwako ndi minofu ya ntchafu ndikuteteza kupsinjika kosafunikira pamsana wanu.
  • **Gwirani Kutambasula **: Muyenera kugwira Ma Runners Stretch osachepera masekondi 30 mpaka mphindi imodzi mbali iliyonse. Izi zimathandiza kuti minofu yanu ipumule mokwanira ndikutalika. Pewani kudumpha

Othamanga Amatambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Othamanga Amatambasula?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Runners Stretch. Ndi bwino kutambasula kwa hamstrings, ana a ng'ombe, ndi m'chiuno. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuyamba pang'onopang'ono ndikuwonetsetsa kuti muli ndi mawonekedwe oyenera kuti musavulale. Ngati ululu uliwonse umapezeka panthawi yotambasula, uyenera kuyimitsidwa nthawi yomweyo. Zingakhale zopindulitsa kwa oyamba kumene kuyamba kutambasula motsogoleredwa ndi katswiri wophunzitsidwa bwino kapena mphunzitsi wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Othamanga Amatambasula?

  • Kutambasula kwa Seated Runner kumachitidwa pakukhala pansi, kutulutsa mwendo umodzi kutsogolo kwinaku akupinda mwendo wina mkati, kenako nkumalowera kutsogolo kumapazi otalikirapo.
  • Kutambasula kwa Wall Runner kumafuna kuti muike manja anu pakhoma, kuponda phazi limodzi kumbuyo, ndikukankhira chidendene pansi, kutambasula mwana wa ng'ombe ndi ntchafu ya mwendo wakumbuyo.
  • Kutambasula kwa Lunge Runner kumachitika poponda phazi limodzi kupita kutsogolo, ndikusunga mwendo wakumbuyo ndikukanikizira chidendene pansi.
  • Kutambasula kwa Gulugufe Wothamanga kumaphatikizapo kukhala pansi, kubweretsa mapazi anu palimodzi, kukanikiza mawondo anu pansi, ndikutsamira kutsogolo kutambasula ntchafu zamkati ndi hamstrings.

Izinto zokufunda ezishisa ezivumelekile Othamanga Amatambasula?

  • "Hip Flexor Stretches" ndiwothandiza kwambiri kwa Runners Stretch pamene amayang'ana ma flex hip, omwe nthawi zambiri amakhala othamanga, ndipo amatha kuthandizira kupititsa patsogolo kutalika kwake komanso kuthamanga bwino.
  • "Ng'ombe Imakweza" imathandizira Othamanga Kutambasula mwa kulimbikitsa minofu ya m'munsi mwa mwendo, zomwe zingathandize kusintha mawonekedwe othamanga ndi kuchepetsa chiopsezo cha kuvulala ngati zitsulo za shin.

Amaxabiso angamahlekwane kanye Othamanga Amatambasula

  • Zolimbitsa thupi ntchafu
  • Masewera olimbitsa thupi othamanga
  • Zochita zolimbitsa ntchafu
  • Zochita zolimbitsa thupi kwa othamanga
  • Kutambasula ntchafu
  • Chizoloŵezi chothamanga cha Runner
  • Kulimbitsa thupi kwapansi
  • Zolimbitsa thupi zolimbitsa thupi mwendo
  • Zochita za toning ntchafu
  • Kutambasula kwa Runner kwa kusinthasintha kwa mwendo