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Atakhala Pansi Pansi Kumbuyo Kutambasula

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Ukuxhumana kwe Atakhala Pansi Pansi Kumbuyo Kutambasula

The Seated Lower Back Stretch ndi ntchito yosavuta koma yothandiza yomwe imayang'ana kwambiri minofu ya m'mbuyo, kuthandiza kusintha kusinthasintha, kuchepetsa kupsinjika, ndi kuchepetsa ululu wammbuyo. Ndi masewera olimbitsa thupi abwino kwambiri kwa anthu omwe amathera nthawi yayitali atakhala kapena kukhala ndi moyo wongokhala, chifukwa amatha kuthana ndi kuuma ndi kusapeza bwino komwe kumakhudzana ndi machitidwe otere. Anthu angafune kuchita izi kuti akhale ndi thanzi labwino la msana, kuwongolera kaimidwe, komanso kupewa zovuta zomwe zingachitike msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Atakhala Pansi Pansi Kumbuyo Kutambasula

  • Pang'onopang'ono pindani kutsogolo kuchokera m'chiuno mwanu, kusunga msana wanu ndi khosi molunjika, mpaka mutamva kutambasula kumbuyo kwanu.
  • Gwirani manja anu kumapazi kapena pansi, malingana ndi kusinthasintha kwanu, ndipo gwirani ntchitoyi kwa masekondi 20 mpaka 30.
  • Pang'onopang'ono bwererani kumalo oyambira, kuonetsetsa kuti msana ndi khosi lanu ziwongoka.
  • Bwerezani izi 3 mpaka 5 nthawi, kapena monga momwe adalangizira ndi dokotala wanu kapena dokotala.

Izinto zokwenza Atakhala Pansi Pansi Kumbuyo Kutambasula

  • Kutambasula Pang'onopang'ono: Kwezani manja anu patsogolo panu ndikutsamira pang'onopang'ono kuchokera m'chiuno mwanu, osati m'chiuno mwanu. Ichi ndi cholakwika chofala chomwe chingayambitse kusapeza bwino ndi kuvulala. Muyenera kumva kutambasula pang'onopang'ono m'munsi mwanu, koma kusakhale kowawa. Ngati ndi choncho, ndiye kuti mukutambasula kwambiri.
  • Kupumira kolamuliridwa: Kupuma mozama komanso pang'onopang'ono panthawi yotambasula. Izi zimathandiza kumasula minofu ndikuwonjezera kusinthasintha kwawo. Kugwira mpweya wanu kapena kupuma mofulumira kungayambitse kupsinjika kwa minofu yanu, kuchepetsa mphamvu ya kutambasula.
  • Kupuma Nthawi Zonse: Osagwira kutambasula kwa nthawi yayitali. Yembekezerani pafupifupi 15 mpaka 30 masekondi panthawi, kenako pang'onopang'ono mubwerere kumalo oyambira

Atakhala Pansi Pansi Kumbuyo Kutambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Atakhala Pansi Pansi Kumbuyo Kutambasula?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Seated Lower Back Stretch. Ndizochita zolimbitsa thupi zosavuta komanso zogwira mtima zomwe zingathandize kusintha kusinthasintha komanso kuchepetsa ululu wammbuyo. Komabe, nthawi zonse ndi bwino kuyamba pang'onopang'ono ndikuwonjezera kukula kwa kutambasula kuti musavulale. Ndikofunikiranso kukhala ndi mawonekedwe oyenera komanso luso kuti muwonjezere phindu la masewerawo. Ngati kusapeza kulikonse kapena kupweteka kumamveka panthawi yolimbitsa thupi, kuyenera kuyimitsidwa nthawi yomweyo. Kufunsana ndi katswiri wolimbitsa thupi kapena katswiri wolimbitsa thupi kungathandizenso kuonetsetsa kuti masewerawa achitika molondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Atakhala Pansi Pansi Kumbuyo Kutambasula?

  • Bend Forward Bend: Apa, mumakhala pansi ndi miyendo yotambasulidwa kutsogolo kwanu, kenako ndikutsamira kutsogolo kuchokera m'chiuno, ndikufikira zala zanu kuti mutambasule msana.
  • Seated Cat-Cow Stretch: Mu kusiyana kumeneku, mumakhala pampando ndi mapazi apansi pansi, kenaka mumasinthana pakati pa kubwezera msana wanu kumpando (monga mphaka) ndikuwuviika pansi (monga ng'ombe), zomwe zimathandiza kutambasula ndi kutambasula. limbikitsa msana.
  • Kukhala Pampando wa Nkhunda: Izi zimaphatikizapo kukhala pampando, kuika bondo limodzi pa bondo lina, ndi kutsamira patsogolo pang'onopang'ono kutambasula msana ndi m'chiuno.
  • Tambasulani Chithunzi Chachinayi: Pa kutambasula uku, khalani

Izinto zokufunda ezishisa ezivumelekile Atakhala Pansi Pansi Kumbuyo Kutambasula?

  • Child's Pose: Yoga iyi imakwaniritsa Seated Lower Back Stretch potambasula minofu ya m'munsi mwa msana mwanjira ina, kupereka kutambasula kochepetsetsa komwe kungathandize kuchepetsa kulimba kwa minofu kapena kusokonezeka kulikonse.
  • Kuchita Zolimbitsa Thupi za Pelvic: Kuyenda uku kumakwaniritsa Seated Lower Back Stretch mwa kulimbikitsa minofu ya m'mimba, yomwe imapereka chithandizo chabwino kumunsi kumbuyo ndipo ingathandize kupewa kupweteka kwa msana.

Amaxabiso angamahlekwane kanye Atakhala Pansi Pansi Kumbuyo Kutambasula

  • Zolimbitsa Thupi Zotambasula Pamunsi
  • Zochita Zolimbitsa Thupi Zobwerera Kumbuyo
  • Atakhala Pambuyo Kutambasula
  • Zochita Zothandizira Kupweteka Kwamsana
  • Bodyweight Lower Back Workout
  • Atakhala Lumbar Stretch
  • Kutambasula Zolimbitsa Thupi kwa Back
  • Zolimbitsa Thupi Zanyumba Zam'munsi
  • Zochita Zolimbitsa Thupi Zokhudza Kupweteka Kwamsana
  • Atakhala Tambasula Chifukwa cha Kupweteka Kwamsana