Thumbnail for the video of exercise: Kutambasula Boti

Kutambasula Boti

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoRectus Abdominis
Amashwa eqhaphoQuadriceps
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Kutambasula Boti

The Boat Stretch ndi masewera olimbitsa thupi omwe amayang'ana makamaka abs, hip flexors, ndi msana, kuthandiza kuwongolera bwino komanso kaimidwe. Ndi chisankho chabwino kwambiri kwa anthu onse olimba, makamaka omwe akufuna kupititsa patsogolo kukhazikika kwawo komanso mphamvu zamimba. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo chifukwa sikuti zimangothandizira kumanga maziko amphamvu komanso zimathandizira kugwira ntchito kwa thupi lonse ndikuchepetsa chiopsezo cha ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasula Boti

  • Tsatirani mmbuyo pang'ono ndikukweza miyendo yanu pansi, kuwasunga mowongoka kapena kugwada ngati ndinu oyamba.
  • Kwezani manja anu patsogolo panu, molingana ndi nthaka, ndikuwongolera mafupa anu okhala.
  • Gwirani malowa, omwe amadziwika kuti Boat Pose, kwa masekondi 10-15 mukuwongoka msana wanu ndikukweza chifuwa chanu.
  • Pang'onopang'ono tsitsani miyendo yanu ndi thupi lanu lakumtunda kubwerera kumalo oyambira ndikubwereza masewero olimbitsa thupi omwe mukufuna kubwereza.

Izinto zokwenza Kutambasula Boti

  • Gwirani Ntchito Yanu: The Boat Stretch ndi ntchito yofunika kwambiri, choncho ndikofunika kuti mutenge minofu ya m'mimba yanu panthawi yonse yochita masewera olimbitsa thupi. Cholakwika chofala ndikulola kuti minofu ya m'mimba ipumule, zomwe zimayika kupanikizika kosafunikira pamsana wanu. Kuti mupewe izi, lingalirani zokokera m'mimba mwanu kupita ku msana wanu kuti pachimake chanu chigwirizane.
  • Kusamala: Kuwongolera mafupa anu ndikofunika kwambiri pa Boat Stretch. Pewani kulakwitsa kutsamira kutali kwambiri kapena kutsogolo. Kuti mukhalebe bwino, sungani kulemera kwanu mofanana ndi thupi lanu mu mawonekedwe a V.
  • Udindo wa Mwendo: Miyendo yanu iyenera kukhala yowongoka komanso palimodzi, koma ngati ndizovuta kwambiri, kusinthidwa kofanana ndiko

Kutambasula Boti Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutambasula Boti?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Boat Stretch, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu yayikulu komanso kukhazikika. Ndibwino kuti muyambe ndi masewera osinthidwa mpaka mphamvu ndi bwino bwino. Mwachitsanzo, oyamba kumene amatha kusunga mapazi awo pansi kapena kugwada. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kugwiritsa ntchito mawonekedwe oyenera kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasula Boti?

  • Palinso Low Boat Pose, pomwe mumatsitsa thupi lanu lakumtunda ndi lakumunsi pafupi ndi nthaka, ndikumayendayenda pamwamba pake, kuti mutengeke kwambiri pachimake chanu.
  • Mu High Boat Pose, mumatambasula miyendo yanu molunjika kumwamba kwinaku mukukweza thupi lanu lakumtunda, ndikuwonjezera vuto la minofu yanu yam'mimba.
  • The Twisted Boat Pose ndi kusiyana kwina, kumene mumapotoza thupi lanu lakumtunda kumbali imodzi pamene mukukweza miyendo yanu, zomwe zimathandiza kugwira ntchito zolemetsa.
  • Pomaliza, pali Boat Pose yokhala ndi lamba, pomwe mumagwiritsa ntchito lamba la yoga kuzungulira mapazi anu kuti muthandizire kukweza miyendo yanu, zomwe zitha kukhala zothandiza kwa oyamba kumene kapena omwe alibe kusinthasintha pang'ono.

Izinto zokufunda ezishisa ezivumelekile Kutambasula Boti?

  • Kukweza Miyendo ndi ntchito ina yomwe imathandizira Boat Stretch, monga momwe amachitiranso minofu yapansi pamimba, kupititsa patsogolo kupirira ndi mphamvu zofunikira kuti asunge Boat Stretch position.
  • Zopotoza zaku Russia zimathanso kuthandizira Boat Stretch pomwe imayang'ana pa obliques ndi m'munsi kumbuyo, kupereka kulimbitsa thupi kokwanira komanso kuthandizira kukhazikika kwa thupi pa Boat Stretch.

Amaxabiso angamahlekwane kanye Kutambasula Boti

  • Zochita za Boat Stretch
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Zolimbitsa thupi zolunjika m'chiuno
  • Boat kutambasula kwa thupi toning
  • Kulemera kwa Thupi Boti Kutambasula
  • Zochita zochepetsera m'chiuno
  • Chizoloŵezi cholimbitsa thupi cha Boat Stretch
  • Zolimbitsa thupi zolimbitsa thupi pachimake
  • Boti Tambasulani m'chiuno ntchito
  • Kulimbitsa koyambira ndi Boat Stretch