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Kupindika-Bondo Kunama Kupotokola

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Ukuxhumana kwe Kupindika-Bondo Kunama Kupotokola

The Bent-knee Lying Twist ndi ntchito yotsitsimula yomwe imayang'ana m'munsi kumbuyo ndi m'chiuno, kuthandiza kupititsa patsogolo kusinthasintha, kuthetsa kupanikizika, ndi kupititsa patsogolo kuyenda kwa msana. Ndi masewera olimbitsa thupi abwino kwa anthu onse olimba, kuphatikiza omwe akuchira kuvulala kapena kulimbitsa thupi kocheperako. Anthu angasankhe kuchita masewera olimbitsa thupi kuti achepetse ululu wammbuyo, kuchepetsa chimbudzi, kulimbikitsa kugona bwino, komanso kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kupindika-Bondo Kunama Kupotokola

  • Phimbani mawondo anu ndi kuwabweretsa mmwamba cha chifuwa chanu, kusunga mapazi anu pamodzi.
  • Kusunga msana wanu pansi ndi mapewa anu pansi, tsitsani pang'onopang'ono mawondo onse kumbali imodzi, ndi cholinga chowafikitsa pafupi ndi pansi momwe mungathere.
  • Gwirani malowa kwa masekondi angapo, kumverera kutambasula kwa msana wanu ndi kutsika kumbuyo.
  • Pang'onopang'ono bweretsani mawondo anu mmwamba pakati ndikubwereza kusuntha kumbali inayo.

Izinto zokwenza Kupindika-Bondo Kunama Kupotokola

  • Kuyenda Koyenera: Phimbani mawondo anu ndikuwabweretsa pa chifuwa chanu. Pang'onopang'ono tsitsani mawondo onse kumbali imodzi, ndikuyika mapewa anu pansi. Cholakwika chofala chomwe anthu amapanga ndikuthamangira kusuntha, komwe kungayambitse kupsinjika kapena kuvulala. Kuyenda kuyenera kukhala kocheperako komanso koyendetsedwa.
  • Njira Yopumira: Ndikofunikira kupuma moyenera panthawi yonse yolimbitsa thupi. Pumulani pamene mukubweretsa mawondo anu pachifuwa chanu, ndikutulutsa mpweya pamene mukutsitsa kumbali imodzi. Cholakwika chofala apa ndikugwira mpweya, womwe ukhoza kuwonjezera kuthamanga kwa magazi.
  • Malo a Neck: Sungani zanu

Kupindika-Bondo Kunama Kupotokola Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kupindika-Bondo Kunama Kupotokola?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Bent-knee Lying Twist. Zochita izi ndizabwino kwambiri kwa oyamba kumene chifukwa ndizosavuta kuchita komanso zimakhala zothandiza kutambasula minofu yam'mbuyo ndi m'chiuno. Komabe, ndikofunikira kuchita izi moyenera kuti musavulale. Nthawi zonse ndi bwino kuyambitsa pulogalamu iliyonse yolimbitsa thupi moyang'aniridwa ndi katswiri wodziwa bwino yemwe angathe kukonza mawonekedwe anu ndi luso lanu ngati kuli kofunikira.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kupindika-Bondo Kunama Kupotokola?

  • Standing Spinal Twist: Mu kusiyana kumeneku, mumayima wamtali ndikupotoza thupi lanu lakumtunda kuchokera mbali ndi mbali, zomwe zimagwiranso ntchito minofu yanu yapakati.
  • Supine Spinal Twist: Izi ndizofanana ndi Bent-knee Lying Twist, koma zimachitidwa ndi miyendo yonse yowongoka ndikuipotoza mbali imodzi ndikusunga thupi lapamwamba pansi.
  • Reclined Twist: Kusinthaku kumachitika ndikugona chagada, kugwada bondo limodzi ndikulipotoza thupi lanu ndikusunga mapewa anu pansi.
  • Half Lord of the Fishes Pose: Awa ndi mawonekedwe a yoga pomwe mumakhala pansi, kuwoloka mwendo umodzi pamwamba pa mzake, ndikupotoza thupi lanu lakumtunda kupita ku bondo lopindika.

Izinto zokufunda ezishisa ezivumelekile Kupindika-Bondo Kunama Kupotokola?

  • Kuchita masewera olimbitsa thupi kwa Bird Galu kumakwaniritsa Bent-knee Lying Twist monga kumalimbitsa minofu yapakati ndikuwongolera bwino, zomwe zingapangitse kukhazikika ndi kuwongolera komwe kumafunikira pochita kupindika.
  • Kuchita masewera olimbitsa thupi a Glute Bridge ndikuthandizira kwambiri kwa Bent-knee Lying Twist monga kumalimbitsa msana wam'mbuyo ndi glutes, minofu yomwe imagwira ntchito popotoza, motero kumapangitsa kuti mphamvu zonse zitheke.

Amaxabiso angamahlekwane kanye Kupindika-Bondo Kunama Kupotokola

  • Kukhazikika mpira m'chiuno ntchito
  • Kuchita masewera olimbitsa thupi a bent-bondo
  • Kunama kupindika ndi mpira wokhazikika
  • Zochita za m'mimba ndi mpira wokhazikika
  • Kuchita masewera olimbitsa thupi okhazikika m'chiuno
  • Kupindika kwa mawondo chizolowezi
  • Kulimbitsa koyambira ndi mpira wokhazikika
  • Zochita zolimbitsa thupi za mpira m'chiuno
  • Kupindika kwa mawondo kuti mphamvu yapakati
  • Kuchita masewera olimbitsa thupi kwa chiuno cha toning