Seated Lower Back Otlolla
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Letsatsi la Seated Lower Back Otlolla
Seated Lower Back Stretch ke boitšhidullo bjo bonolo eupša e le bjo bo šomago bjoo kudu-kudu bo lebišitšego mešifa ya ka tlase ya mokokotlo, bo thuša go kaonefatša go feto-fetoga le maemo, go fokotša kgatelelo le go fokotša bohloko bja mokokotlo. Ke boitšhidullo bjo bobotse kudu go batho ka o tee ka o tee bao ba fetšago diiri tše telele ba dutše goba ba e-na le mokgwa wa bophelo wa go dula fase, ka ge e ka lwantšha go gagamala le go se iketle mo go sepedišanago le mekgwa e bjalo. Batho ba ka nyaka go dira boitšhidullo bjo bakeng sa go kaonefatša bophelo bja bona bjo bobotse bja mokokotlo ka kakaretšo, go kaonefatša boemo bja bona bja mmele le go thibela mathata ao a ka bago gona a mokokotlo.
Go seka: Phuto ka Phuto Seated Lower Back Otlolla
- Koba pele ka go nanya go tšwa diropeng tša gago, o boloka mokokotlo le molala wa gago di otlologile, go fihlela o ekwa go otlollwa ka tlase ga mokokotlo wa gago.
- Fihlelela diatla tša gago go leba maotong a gago goba fase, go ya ka go fetofetoga ga gago, gomme o sware boemo bjo metsotswana ye e ka bago ye 20 go ya go ye 30.
- Boela boemong bja go thoma ka go nanya, o kgonthišetše gore o boloka mokokotlo le molala wa gago di otlologile.
- Boeletša boitšhidullo bjo ka makga a 3 go ya go a 5, goba bjalo ka ge go kgothaletšwa ke ngaka ya gago ya mmele goba ngaka.
Dithuto tsa go seka Seated Lower Back Otlolla
- Go Otlolla ganyenyane-ganyenyane: Otlolla matsogo a gago ka ntle ka pele ga gago gomme o sekame pele ganyenyane-ganyenyane go tšwa diropeng tša gago, e sego lethekeng la gago. Ye ke phošo e tlwaelegilego yeo e ka lebišago go se iketle le go gobala. O swanetše go kwa go otlolla ka boleta karolong ya gago ya ka tlase ya mokokotlo, eupša ga se ya swanela go ba bohloko. Ge e ba go le bjalo, go bonagala o otlolla kgole kudu.
- Go Hema mo go Laolwago: Hema ka mo go tseneletšego le ka go nanya nakong ya go otlolla. Se se thuša go lokolla mešifa le go oketša go feto-fetoga ga yona. Go swara moya wa gago goba go hema ka pela kudu go ka baka kgatelelo mešifeng ya gago, go fokotša go šoma gabotse ga go otlolla.
- Kgaotšo ya Ka Mehla: O se ke wa swara otlolla nako e telele kudu. Lebelela metsotswana e ka bago e 15 go ya go e 30 ka nako e tee, ke moka o boele boemong bja go thoma ganyenyane-ganyenyane
Seated Lower Back Otlolla Ditet Mighta a Kgothatso: FAQs
Badi ba ipakanye ba ka seka Seated Lower Back Otlolla?
Ee, bao ba thomago ruri ba ka dira boitšhidullo bja Seated Lower Back Stretch. Ke boitšhidullo bjo bonolo le bjo bo šomago bjo bo ka thušago go kaonafatša go fetofetoga le maemo le go fokotša bohloko bja ka tlase ga mokokotlo. Lega go le bjalo, ka mehla go kaone go thoma ka go nanya gomme ganyenyane-ganyenyane o oketše matla a go otlolla go phema go gobala. Gape go bohlokwa go boloka sebopego le thekniki ye e swanetšego go godiša mehola ya go itšhidulla. Ge e ba go se iketle goba bohloko le ge e le bofe bo kwagala nakong ya go itšhidulla, bo swanetše go emišwa gatee-tee. Go boledišana le setsebi sa go itšhidulla goba setsebi sa tša mmele le gona e ka ba mo go holago go kgonthišetša gore boitšhidullo bo dirwa ka mo go nepagetšego.
Ke eng tse di tsweletseng tsa Seated Lower Back Otlolla?
- Seated Forward Bend: Mo, o dula fase o otlolotšwe maoto a otlologile ka pele ga gago, ke moka o inama pele go tšwa lethekeng, o fihlelela go leba menwana ya gago ya maoto go otlolla karolo ya ka fase ya mokokotlo.
- Seated Cat-Cow Stretch: Ka phapano ye, o dula setulong ka maoto a bataletšego fase, ke moka o fapantšha magareng ga go arching mokokotlo wa gago go leba setulong (go swana le katse) le go o ina fase (go swana le kgomo), yeo e thušago go otlolla le kgoboketša karolo ya ka tlase ya mokokotlo.
- Pose ya Leeba le le Dutšego: Se se akaretša go dula setulong, go bea leqaqailaneng le tee lengoleng le le fapanego le go inama pele ka boleta go otlolla karolo ya ka tlase ya mokokotlo le ditheka.
- Seated Figure Four Otlolla: Bakeng sa otlolla ena, dula
Ke eng ditintlha tse di lekanang le tse Seated Lower Back Otlolla?
- Pose ya Ngwana: Pose ye ya yoga e tlaleletša Seated Lower Back Stretch ka go otlolla mešifa ya karolo ya ka tlase ya mokokotlo ka tsela e fapanego, e nea go otlolla ka boleta ga counter mo go ka thušago go fokotša go gagamala ga mešifa le ge e le efe goba go se iketle.
- Pelvic Tilt Exercise: Motsamao wo o tlaleletša Seated Lower Back Stretch ka go matlafatša mešifa ya ka mpeng, yeo ka morago, e neago thekgo e kaone bakeng sa karolo ya ka tlase ya mokokotlo gomme e ka thuša go thibela bohloko bja ka tlase ga mokokotlo.
Dikarolo tse ling mpe ka Seated Lower Back Otlolla
- Boitšhidullo bja go Otlolla mokokotlo wa ka Tlase
- Boima ba Mmele Morago Ditlwaetšo
- Seated Morago Otlolla
- Ditlwaetšo tša go Kimola Bohloko bja Mokokotlo
- Bodyweight Lower Back Workout
- Go Dula Lumbar Stretch
- Ditlwaetšo tša go Otlolla bakeng sa Mokokotlo
- Ditlwaetšo tša Gae tša Lower Back
- Ditlwaetšo tša Boima bja Mmele bakeng sa Bohloko bja Mokokotlo
- Seated Stretch bakeng sa Bohloko ba Mokokotlo