Image of Couch Stretch

Couch Stretch

Equipment:
Body Part:

:

AppStore IconGoogle Play Icon

Get the library in your pocket!

Overview:

Iyo Couch Stretch isimba rine simba rinoitirwa kuvandudza kuchinjika uye kufamba muhudyu uye quadriceps. Iro basa rekurovedza muviri rakanakira vanhu vanopedza nguva yakawanda vakagara kana kuva nemararamiro ekugara, sezvo zvichibatsira kurwisa zvakaipa zvekugara kwenguva refu. Vanhu vangada kuita iyo Couch Stretch sezvo ichibatsira mukuderedza kurwadza kwemusana, kusimbisa chimiro, nekuvandudza kushanda kwese mumabasa emuviri.

Table of Contents

  1. Instructions
    1. Step-by-step guide
    2. Exercise Tips
  2. FAQ
    1. Can beginners to the Couch Stretch?
    2. Common variations of the Couch Stretch?
    3. Good complementing exercises for the Couch Stretch?
  3. Related keywords

Instructions

Step-by-step guide:

  1. Zvadaro, isa ibvi regumbo rako rakapfugama pamubhedha kana chigaro, nepamusoro petsoka yako yakatarisa kumusoro uye uchizorora pamusoro pemubhedha kana chigaro.
  2. Zvishoma nezvishoma simudza torso yako yakatwasuka, uchichengeta musana wako wakatwasuka uye maoko ako pahudyu yako kuti uenzanise.
  3. Bata chinzvimbo ichi, uchiona kuti chiuno chako chakapetwa uye chakatarisana kumberi, kwemasekonzi makumi matatu kusvika kumaminitsi maviri, uchinzwa wakatambanudzwa pamberi pehudyu yako nechidya.
  4. Nyatsobuda kunze kwekutambanudza uye shandura mativi, uchidzokorora basa racho nerimwe gumbo.

Exercise Tips:

  • Correct Positioning: Chikanganiso chakajairika inzvimbo isiriyo. Ibvi rako rekumashure rinofanirwa kutarisana nemadziro kana sofa, uye tsoka yako yepamberi inofanira kunge yakati sandara pasi pamberi pako. Mutumbi wako unofanirwa kumira, kwete kusendamira mberi. Kana iwe uchiona zvichinetsa kuchengetedza chinzvimbo ichi, unogona kushandisa yoga block kana cushion pasi pebvi rako kuti uwedzere rutsigiro.
  • Kudzika Zvishoma Nezvishoma: Usamanikidza muviri wako kupinda mukati memukati wakadzika nekukasira. Tanga nekutambanudza kwakadzikama, uye sezvo muviri wako unotanga kusununguka, zvishoma nezvishoma wedzera kutambanudza. Izvi zvinogona kudzivirira kunetsa kana kudhonza tsandanyama.
  • Fema uye Relax: Rangarira kufema zvakanyanya uye zorora panguva yekutambanudza. Kubata

FAQ

Can beginners do the Couch Stretch?

Ehe, vanotanga vanogona kuita iyo Couch Stretch Exercise. Nekudaro, sekunge chero kurovedza muviri kutsva, zvakakosha kuti utange zvishoma nezvishoma uye uve nechokwadi chechimiro chakakodzera kudzivirira kukuvara. Iyo Couch Stretch ibasa rakakura rekuwedzera kuchinjika kwehudyu uye kutambanudza hudyu flexors. Zvinogona kuve zvakaoma pakutanga, kunyanya kana tsandanyama dzako dzakasimba, asi nekugara uchidzidzira, zvinova nyore. Iri zano rakanaka nguva dzose kubvunzana nenyanzvi yekusimbisa muviri kana usina chokwadi nezve maekisesaizi matsva nemazvo.

What are common variations of the Couch Stretch?

  • The Standing Couch Stretch ndiyo imwe misiyano yaunomira pamberi pemubhedha, isa tsoka imwe kumashure kwako pamubhedha uye sendamira mberi, uchitambanudza pamberi pehudyu yako nehudyu.
  • The Seated Couch Stretch inosanganisira kugara pamucheto wemubhedha negumbo rimwe rakakotama uye netsoka pasi, asi rimwe gumbo rinotambanudzirwa kumashure pamubhedha, kutambanudza chiuno nechidya.
  • The Liing Couch Stretch is a difference apo iwe unorara wakatarisa pasi pamubhedha negumbo rimwe rakarembera kune rumwe rutivi uye rimwe gumbo rakakotama uye rakazorora kumashure kwemubhedha, kutambanudza hip flexors yako uye quadriceps.
  • The Elevated Couch Stretch inosanganisira kuisa tsoka yako yepamberi pamubhedha apo ibvi rako rekumashure riri pasi, zvakafanana ne

What are good complementing exercises for the Couch Stretch?

  • Pigeon Pose: Iyi yoga pose inozadzisa iyo Couch Stretch nekuvhura iyo hip flexors uye kutambanudza iyo glutes, ichipa yakawedzera kutambanudza kutambanudza kuzasi kwemuviri uye kubatsira mukuderedza kusimba uye kusagadzikana.
  • Squats: Squats inoshanda pamwe chete neiyo Couch Stretch nekusimbisa iyo glutes uye hamstrings, iyo inogona kubatsira kuvandudza kushanda kweiyo Couch Stretch uye kukurudzira zviri nani kumira uye kurongeka.

Related keywords for Couch Stretch:

  • Kurovedza muviri kwechidya
  • Couch Stretch exercise
  • Kudzidzira chidya kumba
  • Couch Tambanudza zvidya
  • Kurovedza muviri kwezvidya
  • Couch Stretch technique
  • Zviitwa zvekusimbisa zvidya
  • Couch Stretch Workout
  • Bodyweight sofa kutambanudza
  • Chidya toning maekisesaizi kumba
Share the Couch Stretch!