Back Stretch
Umakhi woMsebenzi
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Ukuxhumana kwe Back Stretch
The Back Stretch ndi masewera olimbitsa thupi opindulitsa omwe amapangidwa kuti azitha kusinthasintha, kuchepetsa ululu wammbuyo, komanso kulimbikitsa kaimidwe kabwino. Ndizoyenera aliyense, kuphatikiza ogwira ntchito muofesi, othamanga, kapena anthu omwe ali ndi vuto la msana. Kuphatikizira izi muzochita zanu kungathandize kuchepetsa kupsinjika kwa minofu, kusintha thanzi la msana, ndi kupititsa patsogolo ntchito ya thupi lonse.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Back Stretch
- Pang'onopang'ono kwezani manja anu ndikufikira padenga, kukulitsa msana wanu ndikuyang'ana mmwamba.
- Pendekerani chammbuyo pang'onopang'ono kuchokera m'chiuno mwanu, kukankhira m'chiuno patsogolo, ndikufika pamwamba padenga ndi manja anu.
- Gwirani kutambasula kwa masekondi 20-30, kuonetsetsa kuti mukupuma mozama komanso mosasunthika.
- Pang'onopang'ono bwererani kumalo oyambira, kutsitsa manja anu ndikuyimirira molunjika kuti mutsirize ntchitoyi.
Izinto zokwenza Back Stretch
- Kukhazikika Koyenera: Kulakwitsa kofala komwe anthu amapanga akamatambasulira m'mbuyo ndiko kusakhazikika bwino. Nthawi zonse sungani msana wanu molunjika ndipo pewani kuzungulira mapewa anu. Izi zimathandiza kupewa kupsinjika ndikuwonetsetsa kuti kutambasula kumakhala kothandiza.
- Mayendedwe Oyendetsedwa: Mukamatambasula kumbuyo, ndikofunikira kugwiritsa ntchito mayendedwe apang'onopang'ono komanso owongolera. Pewani kujowina kapena kugwedezeka, chifukwa izi zitha kuvulaza.
- Osatambasula: Kutambasula kuyenera kupereka kumverera kwamphamvu pang'ono kapena kukoka, osati kupweteka. Ngati mukumva ululu panthawi yotambasula, zikutanthauza kuti mukukankhira patali kwambiri. Nthawi zonse mverani thupi lanu ndikungotambasula mpaka kupsinjika pang'ono
Back Stretch Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Back Stretch?
Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Back Stretch. Ndi njira yabwino yosinthira kusinthasintha ndikuchepetsa kupsinjika kapena kuuma kumbuyo. Komabe, monga zolimbitsa thupi zilizonse, ndikofunikira kuchita bwino kuti musavulale. Oyamba kumene ayenera kuyamba pang'onopang'ono komanso mofatsa, osadzikankhira patali kapena mofulumira kwambiri. Zingakhalenso zothandiza kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti awatsogolere poyambira kuti awonetsetse kuti ali oyenerera.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Back Stretch?
- Kutambasula kwa Pose ya Mwana kumaphatikizapo kukhala kumbuyo pa zidendene zanu ndi kutambasula manja anu patsogolo panu, zomwe zimatambasula kumbuyo kwanu.
- The Seated Forward Bend kutambasula ndi kusiyana kwina komwe mumakhala pansi, kutambasula miyendo yanu patsogolo panu, ndi kupinda m'chiuno kuti mufike kumapazi anu.
- Sphinx Pose imaphatikizapo kugona m'mimba mwanu ndikugwiritsa ntchito mikono yanu kukweza thupi lanu lakumtunda, kubwezera kumbuyo.
- Kutambasula kwa Supine Twist kumaphatikizapo kugona chagada ndikubweretsa bondo limodzi kudutsa thupi lanu, zomwe zimapereka kutambasula bwino kwa msana.
Izinto zokufunda ezishisa ezivumelekile Back Stretch?
- Maonekedwe a Mwana: Yoga iyi imakwaniritsa Kutambasula Kwambuyo popereka kutambasula pang'ono kwa msana, m'chiuno, ntchafu, ndi akakolo, zomwe zingathandize kuchepetsa ululu wammbuyo ndi kupsinjika maganizo.
- The Bridge Pose: Zochita izi zimakwaniritsa Kutambasula Kwambuyo pamene kumalimbitsa minofu ya m'mbuyo ndi m'chiuno, kulimbikitsa kaimidwe kabwino ndi kuthandizira msana, zomwe zingathandize kupewa kupwetekedwa kwa msana kapena kuvulala.
Amaxabiso angamahlekwane kanye Back Stretch
- Zochita zolimbitsa thupi za Back Stretch
- Zolimbitsa thupi mmbuyo
- Kubwerera kunyumba kutambasula
- Zochita zolimbitsa kumbuyo
- Zolimbitsa thupi zolimbitsa thupi kumbuyo
- Back flexibility workouts
- Chizoloŵezi Chotambasula Msana
- Palibe zida kumbuyo zolimbitsa thupi
- Kulemera kwa thupi kumbuyo kutambasula njira
- Kupititsa patsogolo kusinthasintha kwa msana ndi kulemera kwa thupi