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Kupindika-Bondo Kunama Kupotokola

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Ukuxhumana kwe Kupindika-Bondo Kunama Kupotokola

The Bent-knee Lying Twist ndi masewera olimbitsa thupi omwe amayang'ana kwambiri kutambasula ndi kulimbikitsa msana wam'mbuyo ndi gluteal minofu. Ndioyenera kwa oyamba kumene, akatswiri a yoga, kapena aliyense amene akufuna kusintha kusinthasintha kwawo ndikuchepetsa kukhumudwa kwawo, izi ndizosavuta kuziphatikiza muzolimbitsa thupi zilizonse. Pochita masewera olimbitsa thupi, anthu amatha kupititsa patsogolo kayendedwe ka msana, kuwongolera kaimidwe, ndi kuchepetsa chiopsezo cha ululu wammbuyo, ndikupangitsa kuti ikhale yopindulitsa pamtundu uliwonse wolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kupindika-Bondo Kunama Kupotokola

  • Gwirani mawondo anu ndikuwabweretsa cha pachifuwa chanu mpaka ntchafu zanu zili perpendicular pansi.
  • Pang'onopang'ono tsitsani mawondo onse kumbali imodzi, kuyesera kusunga mapewa anu pansi, ndikutembenuzira mutu wanu kumbali ina.
  • Gwirani malowa kwa masekondi angapo, mukumva kutambasula m'munsi mwa msana ndi m'chiuno.
  • Bweretsani mawondo anu pakati ndikubwereza kupotoza mbali inayo.

Izinto zokwenza Kupindika-Bondo Kunama Kupotokola

  • Mayendedwe Oyendetsedwa: Pewani pang'onopang'ono mawondo anu onse kumbali imodzi ndikumangirira mapewa onse molimba pansi. Cholakwika chofala apa ndikukweza phewa kuchokera pansi ndikupotoza, zomwe zimatha kusokoneza khosi ndi msana. Onetsetsani kuti mayendedwe anu akuchedwa ndikuwongolera kuti musavulale.
  • Gwirani Ntchito Yanu: Pamene mukuchita masewera olimbitsa thupi, ndikofunikira kugwirizanitsa minofu yanu yayikulu. Cholakwika chofala ndikungogwiritsa ntchito kuthamanga kwa miyendo yanu kupotoza, osagwiritsa ntchito pachimake. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso kumawonjezera chiopsezo cha kuvulala.
  • Kuwongolera Mpweya: Kupuma ndi gawo lofunikira pazochitika zilizonse zolimbitsa thupi. Inhale pamene mukubweretsa mawondo anu pakati ndikutulutsa mpweya pamene mukutsika

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. Ndiko kutambasula mofatsa komwe nthawi zambiri kumalimbikitsidwa kwa atsopano kuchita masewera olimbitsa thupi chifukwa kumathandiza kutambasula ndi kumasuka m'munsi mmbuyo ndi m'chiuno. Komabe, ndikofunikira kumvetsera thupi lanu osati kukankhira patali kwambiri, kuti mupewe kuvulala. Ngati muli ndi zina zomwe zidalipo kale kapena zodetsa nkhawa, nthawi zonse ndikwabwino kukaonana ndi akatswiri azachipatala kapena katswiri wodziwa masewera olimbitsa thupi musanayambe kuchita masewera olimbitsa thupi.

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

  • Kupotokola Myendo Wowongoka: M'malo mopinda mawondo, miyendo imakhala yowongoka ndikuichotsa pansi, ndikuwonjezera zovuta pakatikati ndi pansi.
  • The Bent-Knee Lying Twist with Arm Extension: Kusiyanaku kumaphatikizapo kutambasula manja kumbali pamene akupotoza, zomwe zingathandize kutambasula ndi kutsegula chifuwa ndi mapewa.
  • The Bent-Knee Lying Twist with Ankle Weights: Powonjezera zolemetsa za akakolo, kusiyanasiyana kumeneku kumawonjezera kukana ndikuwonjezera gawo lophunzitsira mphamvu pakuchita masewera olimbitsa thupi.
  • The Bent-Knee Lying Twist ndi Mpira Wokhazikika: Kusiyanaku kumaphatikizapo kuyika mpira wokhazikika pakati pa mawondo pamene mukugwedeza, zomwe zingathandize kugwirizanitsa minofu yamkati ya ntchafu.

Izinto zokufunda ezishisa ezivumelekile Kupindika-Bondo Kunama Kupotokola?

  • The Seated Spinal Twist ndi ntchito ina yowonjezera yomwe imaphatikizapo kusuntha kwapakati, komwe sikungolimbitsa minofu yapakati ndi m'munsi, komanso kumapangitsanso kuyenda kwa msana, kupititsa patsogolo mphamvu ya Bent-knee Lying Twist.
  • Mlatho wa Bridge Pose ndi wothandizira kwambiri kwa Bent-knee Lying Twist monga momwe amalimbikitsira msana wammbuyo ndi minofu ya glute, kupereka chithandizo chowonjezereka ndi kukhazikika pamene akugwira ntchito yokhotakhota, komanso imathandizanso kuchepetsa nkhawa iliyonse m'maderawa pambuyo popotoza.

Amaxabiso angamahlekwane kanye Kupindika-Bondo Kunama Kupotokola

  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kuchita masewera olimbitsa thupi a Bent-knee Kunama Twist
  • Zochita zolunjika m'chiuno
  • Zochita zolimbitsa thupi m'chiuno
  • Kunama Kupotoza kwa m'chiuno toning
  • Kuchita masewera olimbitsa thupi a Bent-knee Twist
  • Zolimbitsa thupi zolimbitsa thupi za abs
  • Kunama Zolimbitsa thupi zopotoza m'chiuno
  • Zochita zopindika m'chiuno
  • M'chiuno toning ndi kulemera kwa thupi.