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Kuyimirira Awiri Mbali Bend

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoObliques
Amashwa eqhaphoIliopsoas
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Ukuxhumana kwe Kuyimirira Awiri Mbali Bend

The Standing Two Side Bend ndi ntchito yopindulitsa kwambiri yomwe imayang'ana kwambiri ma obliques, kupititsa patsogolo mphamvu zapakati ndikuwongolera kusinthasintha. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kupita patsogolo, chifukwa imatha kusinthidwa mosavuta kuti igwirizane ndi luso la munthu. Anthu angafune kuchita izi kuti amveke bwino m'chiuno mwawo, kuwongolera kaimidwe kawo, ndikuwongolera thupi lonse komanso kukhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimirira Awiri Mbali Bend

  • Kwezani dzanja lanu lamanja pamutu, kenaka pindani pang'onopang'ono thupi lanu lakumanzere kumanzere, ndikusunga dzanja lanu lamanzere pachiuno chakumanzere kuti muthandizire.
  • Gwirani bendera kwa masekondi angapo, kumverera kutambasula kumbali yakumanja ya thupi lanu.
  • Bwererani pamalo oongoka ndikutsitsa mkono wanu wakumanja pamalo ake oyamba.
  • Bwerezani ndondomekoyi ndi dzanja lanu lamanzere, ndikuwerama kumanja.

Izinto zokwenza Kuyimirira Awiri Mbali Bend

  • **Pumirani Moyenera:** Pumani mpweya mwaimirira ndi kutulutsa mpweya pamene mukupindirira mbali imodzi. Osagwira mpweya wanu panthawi yolimbitsa thupi, chifukwa izi zingapangitse kuti thupi lanu likhale losafunikira. Kulakwitsa kofala ndikuthamangira mayendedwe, koma kumbukirani kulunzanitsa mpweya wanu ndikuyenda kulikonse kuti mugwire bwino ntchito.
  • ** Phatikizani Core Yanu: ** Pamene mukuwerama kumbali, phatikizani minofu ya m'mimba yanu kuti ithandizire msana wanu ndikusunga bwino. Kulakwitsa kofala ndikupumula pachimake, zomwe zingayambitse kupsinjika kwa msana komanso kusagwira bwino kwa minofu.
  • **Pewani Kutambasula:** Pindani m'mbali momwe mungathere. Overstretch

Kuyimirira Awiri Mbali Bend Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyimirira Awiri Mbali Bend?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Standing Two Side Bend. Ndiko kuyenda kosavuta komwe kumayang'ana kutambasula ma obliques ndi minofu ina pambali ya thupi. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonetsetsa kuti mukuchita bwino kuti musavulale. Ngati kusapeza kulikonse kapena kupweteka kumamveka panthawi yolimbitsa thupi, kuyenera kuyimitsidwa nthawi yomweyo. Zingakhale zopindulitsa kwa oyamba kumene kuchita izi moyang'aniridwa ndi katswiri wophunzitsidwa bwino, monga mphunzitsi waumwini kapena othandizira thupi, kuti atsimikizire mawonekedwe ndi luso lolondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyimirira Awiri Mbali Bend?

  • The Extended Side Angle Pose ndi kusinthika kwa yoga komwe kumapindika mbali ziwiri, pomwe phazi limodzi limatembenuzidwira kunja ndipo mumaweramira mbali imeneyo, ndikukulitsa mkono wina pamwamba pa mutu wanu.
  • The Triangle Pose ndi mtundu wina wa yoga, pomwe mumayima ndi mapazi anu motalikirana, tembenuzirani phazi limodzi kunja ndikufika pansi kuti mugwire phazi lakumbali lomwelo, ndikusunga mkono wina mmwamba.
  • Crescent Pose imaphatikizapo kuyimirira ndi mapazi m'chiuno-m'lifupi motalikirana, kukweza manja anu pamwamba pa mutu wanu, ndi kupinda mbali iliyonse, mofanana ndi mapindikidwe a mbali ziwiri koma ndi manja otambasulidwa.
  • The Revolved Side Angle Pose ndi mtundu wapamwamba kwambiri wa yoga, pomwe mumayima ndi phazi limodzi kutsogolo, kenako pindani ndikupotoza torso yanu kutsogolo kwa mwendo wakutsogolo, kukulitsa mkono umodzi.

Izinto zokufunda ezishisa ezivumelekile Kuyimirira Awiri Mbali Bend?

  • The Extended Triangle Pose imagwirizananso ndi Standing Two Side Bend, chifukwa imalimbikitsa kusinthasintha ndi mphamvu m'miyendo ndi pachimake, omwe ndi magulu akuluakulu a minofu omwe akugwira nawo mbali yopindika.
  • Potsirizira pake, The Half Moon Pose ikhoza kupititsa patsogolo ubwino wa Standing Two Side Bend, monga momwe imayang'ananso ma obliques ndi chiuno, kuwongolera kusinthasintha ndi kusinthasintha, zomwe ndizofunikira kuti zigwire bwino mbali yopindika.

Amaxabiso angamahlekwane kanye Kuyimirira Awiri Mbali Bend

  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kulimbitsa thupi kwa mbali
  • Kuyimirira mbali ziwiri zopindika
  • Zochita zolunjika m'chiuno
  • Bodyweight mbali kupinda
  • Kuchita masewera olimbitsa thupi kwa chiuno chochepa
  • Kuchita masewera olimbitsa thupi m'chiuno
  • Zolimbitsa thupi zolemetsa m'chiuno
  • Kupinda m'mbali kwa waistline
  • Kuyimirira mbali yopindika yolimbitsa thupi