Tsegulani Tambasulani Buku

• Inhloko yeziNdawo: n, u, l, l
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Tsegulani Tambasulani Buku

The Open Book Stretch ndi masewera opindulitsa omwe amapangidwa makamaka kuti apititse patsogolo kuyenda kwa thoracic ndi kusinthasintha kwa mapewa. Ndi yabwino kwa anthu omwe nthawi zambiri amachita zinthu zomwe zimafuna kusuntha thupi, monga othamanga, ogwira ntchito muofesi, kapena aliyense amene ali ndi vuto lakumbuyo. Mwa kuphatikiza izi muzochita zanu, mutha kusintha kaimidwe kanu, kuchepetsa ululu wammbuyo, ndikulimbikitsa kugwirizanitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Tsegulani Tambasulani Buku

• Bweretsani manja anu kumbali yanu, ndikupanga mawonekedwe a T ndi thupi lanu, manja anu akuyang'ana mmwamba.
• Kusunga mawondo anu pamodzi, kuwatsitsa pang'onopang'ono kumbali imodzi ndikutembenuza mutu wanu kumbali ina.
• Gwirani malowa kwa masekondi pafupifupi 20-30, mukumva kutambasula pachifuwa chanu ndi kumbuyo kwanu.
• Pang'onopang'ono bweretsani mawondo anu ndikupita pakati, kenaka bwerezani kutambasula kumbali inayo.

Izinto zokwenza Tsegulani Tambasulani Buku

• Kaimidwe Koyenera: Dzikhazikitseni moyenera musanayambe masewerawo. Gona m’mbali mwako mawondo anu akuweramira ndi kuunikidwa, ndipo manja anu atambasulidwa kutsogolo kwanu ndi manja anu pamodzi. Apa ndiye poyambira Open Book Stretch. Makhalidwe olakwika angayambitse kutambasula kosagwira ntchito komanso ngakhale kuvulala.
• Mayendedwe Oyendetsedwa: Mukamatambasula, onetsetsani kuti mayendedwe anu akuchedwa ndikuwongolera. Kuchita masewera olimbitsa thupi mothamanga kapena kugwiritsa ntchito mayendedwe ogwedezeka kungayambitse kuvulala. Pamene mutembenuza thupi lanu lakumtunda, sungani mawondo anu ndikuyesera kuti agwire pansi. Izi zidzakuthandizani kupeza kutambasula kwakukulu mu msana wanu wa thoracic.
• Kupuma Moyenera: Kupuma ndi gawo lofunika kwambiri pazochitika zilizonse zolimbitsa thupi, komanso

Tsegulani Tambasulani Buku Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Tsegulani Tambasulani Buku?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Open Book Stretch. Ndi masewera olimbitsa thupi odekha komanso ogwira mtima omwe amathandizira kusuntha kwapamwamba kumbuyo ndi mapewa. Komabe, monga masewera ena aliwonse, ndikofunikira kuyamba pang'onopang'ono ndikuwonetsetsa kuti mukuchita bwino kuti musavulale. Ngati zikuyambitsa kupweteka kapena kusapeza bwino, tikulimbikitsidwa kuti muyime ndikupempha upangiri kwa katswiri wazolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Tsegulani Tambasulani Buku?

• The Liing Open Book Stretch: Bukuli likufuna kuti mugone chagada ndi mawondo anu ndi mapazi pansi, ndiyeno mumapotoza torso yanu kumbali imodzi, kusunga mapewa anu pansi.
• The Open Book Stretch with Resistance Band: Mukusintha uku, mumagwiritsa ntchito gulu lolimba lomwe limakulungidwa pamapazi anu pomwe mukupanga bukhu lotseguka kuti muwonjezere kupsinjika ndikuwonjezera mphamvu ya kutambasula.
• The Open Book Stretch With Foam Roller: Mumatambasulira buku lotseguka koma ndi chopukutira cha thovu chomwe chimayikidwa pansi pa bondo lanu kuti muwongolere ndikuwongolera bwino.
• The Open Book Stretch with Ankle Weights: Kusiyanaku kumaphatikizapo kuvala zolemera za akakolo kuti muwonjezere kukana ndikuwonjezera kutambasula, ndikupangitsa kuti zikhale zovuta komanso zogwira mtima.

Izinto zokufunda ezishisa ezivumelekile Tsegulani Tambasulani Buku?

• Zochita za "Thoracic Spine Rotation" zimakwaniritsa Open Book Stretch poyang'ana gawo lomwelo la thupi - msana wa thoracic - ndikuthandizira kupititsa patsogolo kayendetsedwe kake, komwe ndi kofunikira pakuchita Open Book Stretch bwino.
• "Cat-Camel Stretch" ndi ntchito ina yowonjezera ku Open Book Stretch chifukwa imalimbikitsa kusinthasintha kwa msana ndipo ingathandize kuchepetsa kupsinjika kulikonse kapena kuuma kumbuyo, kupititsa patsogolo mphamvu ya Open Book Stretch.