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Kunama Crossover Stretch

Umakhi woMsebenzi

Inhloko yeziNdawoTimichokanyira
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Ukuxhumana kwe Kunama Crossover Stretch

The Lying Crossover Stretch ndi masewera olimbitsa thupi opindulitsa omwe amapangidwa kuti azitha kusinthasintha komanso kuyenda, makamaka m'munsi kumbuyo ndi m'chiuno. Kutambasula kumeneku ndi koyenera kwa anthu amagulu onse olimbitsa thupi, kuphatikizapo othamanga omwe akufuna kupititsa patsogolo ntchito zawo komanso anthu omwe akuvutika ndi msana. Mwa kuphatikiza Lying Crossover Stretch muzochita zanu, mutha kuthandizira kupewa kuvulala, kusintha kaimidwe, ndikuchepetsa kupsinjika kwa minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kunama Crossover Stretch

  • Phimbani bondo lanu lakumanja ndikukweza phazi lanu lakumanja kuchoka pansi, ndikusunga mwendo wanu wakumanzere molunjika pansi.
  • Yendani pang'onopang'ono bondo lanu lakumanja kudutsa thupi lanu kumbali yakumanzere, ndi cholinga chokhudza pansi ndi bondo lanu, pamene phewa lanu lakumanja likuphwanyidwa pansi.
  • Gwirani kutambasula uku kwa masekondi 20-30, mukumva kutambasula m'munsi mwa msana ndi m'chiuno.
  • Bwererani kumalo oyambira ndikubwereza ndondomeko yomweyi ndi bondo lanu lakumanzere likuwoloka kumanja kwanu.

Izinto zokwenza Kunama Crossover Stretch

  • Kuyenda Moyenera kwa Mwendo: Pindani bondo lanu lakumanja ndikudutsani mbali yanu yakumanzere. Sungani mapewa anu pansi pamene mukuchita izi. Onetsetsani kuti mwendo wanu ukuyenda kuchokera mchiuno osati bondo lanu kuti mupewe zovuta.
  • Kupumira Kolamulidwa: Kumbukirani kupuma mozama komanso pang'onopang'ono panthawi yotambasula. Izi zikuthandizani kuti mupumule minofu yanu ndikupindula kwambiri ndi masewera olimbitsa thupi.
  • Pewani Kutambasula: Cholakwika chimodzi chofala ndikukankhira kutambasula kwambiri, zomwe zingayambitse kupsinjika kapena kuvulala. Ndikofunika kungotambasula mpaka pamene mukumva kukoka mofatsa, osati kupweteka.
  • Kukhazikika: Kukhazikika ndikofunikira panjira iliyonse yotambasula. Yesetsani kuchita Lying Crossover

Kunama Crossover Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kunama Crossover Stretch?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Lying Crossover Stretch. Zochita izi ndizabwino kwambiri kwa oyamba kumene chifukwa ndizosavuta ndipo zitha kuchitika popanda zida. Zimathandiza kusintha kusinthasintha ndi kuyenda, makamaka m'munsi kumbuyo ndi m'chiuno. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu kuti asavulale. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti mupindule kwambiri ndi masewera olimbitsa thupi. Ngati pali kusapeza bwino kapena kupweteka, ndi bwino kusiya kuchita masewera olimbitsa thupi ndikuwonana ndi akatswiri olimbitsa thupi kapena othandizira thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kunama Crossover Stretch?

  • The Standing Crossover Stretch: Izi zimachitika atayimirira, kuwoloka phazi lina pamwamba pa linzake ndi kupinda m’chiuno, n’kufika ku zala za phazi lodutsana.
  • Kutambasula kwa Supine Crossover: Kugona kumbuyo kwanu, mumadutsa mwendo umodzi pamwamba pa mzake ndikukokera bondo molunjika pachifuwa, kutambasula chiuno ndi kumbuyo.
  • Lunge Crossover Stretch: Pamalo otsetsereka, dutsani phazi lakumbuyo kupita kumbali ya phazi lakutsogolo, kenako tsamirani kutsogolo kuti mutambasule chiuno ndi ntchafu ya mwendo wakumbuyo.
  • Kutambasula kwa Tabletop Crossover: Pamalo a tebulo pamwamba pa manja ndi mawondo anu, dutsani bondo limodzi kumbuyo kwa linzake ndikukhala kumbuyo kwa zidendene, kutambasula chiuno chakunja ndi ntchafu.

Izinto zokufunda ezishisa ezivumelekile Kunama Crossover Stretch?

  • The Seated Spinal Twist ndi ntchito ina yowonjezera, chifukwa sikuti imangolimbikitsa kusinthasintha kwa msana monga Lying Crossover Stretch, komanso imathandizira kutambasula kwa glutes ndi minofu ya m'chiuno.
  • Kutambasula kwa Butterfly kumaphatikizanso ndi Lying Crossover Stretch pamene ikuyang'ana pa kutsegula chiuno ndi kutambasula minofu yamkati ya ntchafu, ndikupereka chizoloŵezi chotambasula bwino cha thupi.

Amaxabiso angamahlekwane kanye Kunama Crossover Stretch

  • Zochita zolimbitsa thupi m'chiuno
  • Njira yabodza ya Crossover Stretch
  • Zolimbitsa thupi zotambasula m'chiuno
  • Zochita zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Langizo Labodza la Crossover Stretch
  • Momwe mungapangire Lying Crossover Stretch
  • Zochita zolimbitsa thupi za m'chiuno
  • Zochita zolimbitsa thupi zolimbitsa thupi kuti ziyende bwino
  • Maphunziro a Kunama Crossover Stretch
  • Kupititsa patsogolo kusinthasintha kwa chiuno ndi Lying Crossover Stretch.