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Pretzel Stretch

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoGluteus Medius, Obliques
Amashwa eqhapho
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Ukuxhumana kwe Pretzel Stretch

Pretzel Stretch ndi ntchito yopindulitsa yomwe imayang'ana makamaka kusinthasintha kwa chiuno, glutes, ndi m'munsi kumbuyo, kupititsa patsogolo kusinthasintha ndi kuchepetsa kupsinjika kwa minofu. Ndi yabwino kwa othamanga, ogwira ntchito muofesi, kapena aliyense amene akukumana ndi kupsinjika kwamthupi kapena kusapeza bwino chifukwa chokhala nthawi yayitali kapena kuchita masewera olimbitsa thupi kwambiri. Kuphatikiza Pretzel Stretch muzochita zanu kumatha kupititsa patsogolo kuyenda, kuwongolera kaimidwe, ndikuchepetsa ululu, ndikupangitsa kukhala chisankho choyenera pa thanzi lanu lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Pretzel Stretch

  • Phimbani bondo lanu lakumanja ndikuwoloka mwendo wanu wakumanja kumanzere kwanu, ndikuyika phazi lanu lakumanja pansi kunja kwa bondo lanu lakumanzere.
  • Tengani chigongono chanu chakumanzere ndikuchiyika kunja kwa bondo lanu lakumanja, ndikukakamiza mofatsa kuti muwonjezere kutambasula.
  • Tembenuzirani thupi lanu lakumanja kumanja, ndikuyang'ana paphewa lanu lakumanja, ndipo gwirani malowa kwa masekondi 20-30 kuti mutambasule msana wanu ndi glutes.
  • Bwerezani masitepe awa mbali inayo podutsa mwendo wanu wakumanzere kumanja kwanu ndikutembenuzira thupi lanu kumanzere.

Izinto zokwenza Pretzel Stretch

  • Sungani Kuyanjanitsa Koyenera: Cholakwika chimodzi chomwe anthu amapanga pochita Pretzel Stretch ndikupotoza msana kapena khosi lawo poyesa kukulitsa kutambasula. Izi zingayambitse kuvulala. M’malo mwake, yang’anani pa kusunga kulinganizika koyenera. Sungani msana wanu molunjika ndi kuyang'ana patsogolo.
  • Gwiritsani Ntchito Mat kapena Cushioned Surface: Pretzel Stretch imafuna kuti mukhale pansi ndikupotoza thupi lanu kuti likhale lofanana ndi pretzel. Kuti mupewe kukhumudwa kapena kuvulala, tambasulani izi pa ma yoga kapena malo ena opindika.
  • Osaukakamiza: Ngati mukumva kuwawa kapena kusamva bwino nthawi iliyonse ya Pretzel Stretch, imani nthawi yomweyo. Ndi kulakwitsa kofala

Pretzel Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Pretzel Stretch?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Pretzel Stretch. Ndizochita masewera olimbitsa thupi kuti muzitha kusinthasintha ndikulunjika magulu angapo a minofu kuphatikiza ma glutes, m'chiuno, ndi kumbuyo. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuchita pang'onopang'ono ndikuwonetsetsa kuti akuchita bwino kuti asavulale. Ngati akumva kusapeza bwino kapena kuwawa, asiye nthawi yomweyo. Zitha kukhala zothandizanso kukhala ndi mphunzitsi kapena munthu wodziwa kuwatsogolera poyambira.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Pretzel Stretch?

  • The Standing Pretzel Stretch: Kwa Baibuloli, mumayimirira mowongoka, kuwoloka mwendo umodzi pamwamba pa mzake, ndikuwerama kuti mukhudze zala zanu, kupereka kutambasula bwino kwa hamstrings ndi kutsika kumbuyo.
  • The Lying Pretzel Stretch: Kusiyanaku kumachitika mutagona kumbuyo kwanu, kuwoloka mwendo umodzi pamwamba pa mzake, ndikukoka mwendo wosadutsa pachifuwa chanu.
  • Kutambasula kwa Pretzel Glute: Mwakusiyana uku, mumakhala pansi ndi mwendo umodzi kutsogolo kwanu ndi wina kumbuyo, ndiye tsamirani kutsogolo kuti mutambasule glutes ndi kutsika kumbuyo.
  • Pretzel Quad Stretch: Mtunduwu umaphatikizapo kuyimirira, kupinda mwendo umodzi kumbuyo kwanu, ndikugwira phazi lanu ndi dzanja lina, kupereka kutambasula bwino kwa

Izinto zokufunda ezishisa ezivumelekile Pretzel Stretch?

  • Seated Spinal Twist: Zochita izi zimakwaniritsa Kutambasula kwa Pretzel mwa kupititsa patsogolo kuyenda kwa msana ndi kusinthasintha, komwe kumathandizira kusuntha komwe kumakhudzidwa ndi Pretzel Stretch.
  • Kutambasula kwa Butterfly: Kutambasula uku kumakwaniritsa Kutambasula kwa Pretzel pamene kumayang'ananso kutsegula chiuno ndi kutambasula ntchafu zamkati, kuthandizira kusinthasintha kofunikira kwa Pretzel Stretch.

Amaxabiso angamahlekwane kanye Pretzel Stretch

  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Pretzel Stretch Workout
  • Zochita za toning m'chiuno
  • Kulimbitsa thupi m'chiuno
  • Pretzel Stretch pofuna kuchepetsa chiuno
  • Bodyweight Pretzel Stretch Exercise
  • Zochita zolunjika m'chiuno
  • Pretzel Stretch bodyweight movement
  • Zochita zolimbitsa thupi zochepetsa thupi m'chiuno
  • Pretzel Stretch Waist Exercise