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Middle Back Stretch

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoObliques
Amashwa eqhaphoIliopsoas
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Ukuxhumana kwe Middle Back Stretch

Middle Back Stretch ndi masewera olimbitsa thupi opindulitsa omwe amapangidwa kuti awonjezere kusinthasintha ndi kuthetsa kupsinjika kwa msana wa thoracic ndi minofu yozungulira. Ndibwino kwa anthu omwe amathera nthawi yayitali atakhala kapena kuchita zinthu zomwe zimapweteka msana, zimathandiza kukonza kaimidwe komanso kuchepetsa ululu wammbuyo. Kuchita masewera olimbitsa thupi kumathandizira kuti msana ukhale wathanzi, ndikupangitsa kukhala chisankho choyenera kwa iwo omwe akufuna kukhala ndi msana wamphamvu, wosinthika komanso wopanda ululu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Middle Back Stretch

  • Kwezani manja anu patsogolo panu pamtunda wa phewa ndikugwirani manja anu pamodzi.
  • Pang'onopang'ono tambasulani manja anu patsogolo panu, pamene mukuzungulira msana wanu ndi mapewa patsogolo, mukumva kutambasula pakati panu kumbuyo.
  • Gwirani izi kwa masekondi 20-30, mutenge mpweya wozama kuti muwonjezere kutambasula.
  • Pang'onopang'ono bwererani pamalo oyambira ndikubwereza izi kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Middle Back Stretch

  • ** Sungani Malo Oyenera **: Pamene mukuchita kutambasula kwapakati kumbuyo, onetsetsani kuti msana wanu umagwirizana bwino. Pewani kuzungulira msana wanu kapena kusakasaka, chifukwa izi zingayambitse kupsinjika kapena kuvulala. M'malo mwake, sungani msana wanu molunjika ndi mapewa anu omasuka.
  • **Kupumira Moyenera**: Ndikofunikira kukhalabe wokhazikika, wodekha, komanso kupuma mozama mukamatambasula. Kugwira mpweya wanu kapena kupuma mozama kumatha kukulitsa kupsinjika m'thupi lanu, zomwe zimapangitsa kuti kutambasulako kusakhale kothandiza. Cholakwika Chomwe Muyenera Kupewa:
  • **Pewani Kutambasula Kwambiri**: Kulakwitsa kofala ndiko kukankha mwamphamvu ndi kutambasula minofu. Muyenera kumva kukokera pang'ono

Middle Back Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Middle Back Stretch?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Middle Back Stretch. Ndizochita zophweka zomwe zimathandiza kuwonjezera kusinthasintha ndi kuchepetsa kupsinjika kumbuyo. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuwonjezera kuchuluka kwa kutambasula kuti musavulale. Ngati kusapeza kulikonse kapena kupweteka kwamveka, ntchitoyo iyenera kuyimitsidwa nthawi yomweyo. Monga momwe zimakhalira ndi machitidwe atsopano ochita masewera olimbitsa thupi, ndi bwino kukaonana ndi katswiri wa zaumoyo kapena wophunzitsa masewera olimbitsa thupi kuti muwonetsetse kuti masewerawa akuchitika moyenera komanso motetezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Middle Back Stretch?

  • Maonekedwe a mwanayo amatambasula, pamene mumagwada pansi, kukhala kumbuyo kwa zidendene zanu, ndiye pindani kutsogolo kuti mugoneke ntchafu zanu ndi mphumi yanu pansi, kutambasula manja anu patsogolo panu.
  • Mphaka-ngamila yotambasula, pomwe mumayambira pamiyendo yonse inayi, kenaka mutembenuzire msana wanu molunjika padenga ngati mphaka, kenako ndikuyiyika pansi ngati ngamila.
  • Mphiri imatambasula, pamene mumagona pansi, ndiyeno mutulutse chifuwa chanu pansi powongola manja anu, mutatambasula msana wanu ndikuyang'ana mmwamba.
  • Kutambasula koyimirira, komwe mumayimilira molunjika, ikani manja anu kumbuyo kwanu, kenaka tambani manja anu patsogolo pang'onopang'ono mukugwedeza msana wanu ndikuyang'ana mmwamba.

Izinto zokufunda ezishisa ezivumelekile Middle Back Stretch?

  • Kutambasula kwa Cat-Cow: Yoga iyi imathandizira Kutambasula Kwapakati Pakumbuyo popereka njira yofatsa yotambasula ndi kulimbikitsa msana ndi khosi, kuwongolera kaimidwe ndi kukhazikika, komanso kulimbikitsa kuyenda kwa magazi m'maderawa.
  • Child's Pose: Kupumula kwa yoga kumeneku kumakwaniritsa Kutambasula Kwapakati Pakumbuyo potambasula minyewa yakumunsi ndi yakumtunda nthawi imodzi, kuchepetsa kupsinjika ndikulimbikitsa kupumula msana wonse.

Amaxabiso angamahlekwane kanye Middle Back Stretch

  • Middle Back Stretch Exercise
  • Kulemera kwa thupi kumbuyo kumatambasula
  • Zochita zolunjika m'chiuno
  • Zochita zotambasula m'chiuno
  • Zochita zolimbitsa thupi zolimbitsa thupi kumbuyo kwapakati
  • Kutambasulira msana kwapakati pakuchepetsa m'chiuno
  • Zochita zolimbitsa thupi zopweteka msana
  • Zochita zolimbitsa m'chiuno
  • Njira zotambasulira msana
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno ndi kumbuyo.