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Pakhala Twist

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Ukuxhumana kwe Pakhala Twist

The Seated Twist ndi ntchito yopindulitsa yomwe imayang'ana pachimake, kupititsa patsogolo kusinthasintha ndikuthandizira chimbudzi polimbikitsa ziwalo zamkati. Ntchitoyi ndi yabwino kwa aliyense, kuphatikizapo oyamba kumene komanso omwe ali ndi moyo wongokhala, chifukwa amatha kuchitidwa mosavuta pampando kapena pamphasa. Anthu angafune kuphatikiza Seated Twist muzochita zawo kuti apititse patsogolo kuyenda kwa msana, kuchepetsa ululu wammbuyo, ndikulimbikitsa thanzi labwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Pakhala Twist

  • Phimbani bondo lanu lakumanja ndikuyika phazi lanu lakumanja kunja kwa bondo lanu lakumanzere.
  • Ikani chigongono chanu chakumanzere kunja kwa bondo lanu lakumanja ndi dzanja lanu lamanja pansi kumbuyo kwanu kuti muthandizidwe.
  • Pamene mukutulutsa mpweya, pindani pang'onopang'ono torso yanu kumanja, kukankhira bondo lanu lakumanja ndi chigongono chanu chakumanzere, ndikuyang'ana paphewa lanu lakumanja.
  • Gwirani malowa kwa mpweya pang'ono, kenako pang'onopang'ono mubwerere kumalo oyambira ndikubwereza masewerawo mbali inayo.

Izinto zokwenza Pakhala Twist

  • Kupotoza Pang'onopang'ono: Osakakamiza kukhota. M'malo mwake, potozani pang'onopang'ono kuchokera pansi pa msana wanu, kusunthira mmwamba mpaka khosi lanu. Apa ndi pamene kuzungulira kuyenera kuchokera, osati mapewa anu kapena khosi.
  • Pewani Kutsamira Mmbuyo: Kulakwitsa kofala ndiko kutsamira m'mbuyo. M'malo mwake, muyenera kukhala molunjika ndikugwiritsa ntchito pachimake kuti mupotoze. Kutsamira mmbuyo kungayambitse kupsinjika kwa msana ndikuchepetsa mphamvu ya masewera olimbitsa thupi.
  • Kupuma: Kumbukirani kupuma pang'onopang'ono panthawi yonse yolimbitsa thupi. Inhale kuti utalikitse msana ndikutulutsa mpweya kuti ukhale wopindika. Kugwira mpweya wanu kungayambitse mavuto m'thupi, kuchepetsa mphamvu ya kutambasula.

Pakhala Twist Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Pakhala Twist?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Seated Twist. Ndi masewera olimbitsa thupi odekha omwe amathandizira kusintha kusinthasintha ndikuchepetsa kupsinjika kumbuyo. Komabe, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonetsetsa kuti kaimidwe kameneka ndi koyenera kuti mupewe zovuta kapena kuvulala. Ngati pali kusapeza bwino kapena kupweteka pamene mukuchita masewera olimbitsa thupi, ndibwino kuti muyime ndikuwonana ndi katswiri wolimbitsa thupi kapena dokotala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Pakhala Twist?

  • Marichisana C: Amadziwikanso kuti Marichi's Pose, kupindika kumeneku kumaphatikizapo kupindika bondo limodzi, kusunga mwendo wina wowongoka, ndi kupotoza torso ku bondo lopindika.
  • Bharadvajasana: M’kusiyana uku, miyendo yonse iwiri imapindika mbali imodzi, ndipo thunthu limapindikira mbali ina.
  • Ardha Matsyendrasana: Uku ndikupindika kwakuya komwe mwendo umodzi umapindika ndipo phazi limayikidwa kunja kwa bondo lina, pomwe mwendo wina ukhoza kukhala wowongoka kapena wopindika, ndipo torso imakhota molunjika ku bondo lopindika.
  • Revolved Janu Sirsasana: Kusiyanaku kumaphatikizapo kupindika bondo limodzi ndikuyika phazi pakati pa ntchafu ya mkati mwa mwendo wowongoka, ndikupotoza torso kupita ku mwendo wowongoka.

Izinto zokufunda ezishisa ezivumelekile Pakhala Twist?

  • Child's Pose: Izi ndi zobwezeretsa yoga kaimidwe kuti amalola thupi kumasuka ndi kumasula mavuto pambuyo kuchita Seated zokhotakhota, kumathandizanso kutambasula m'munsi mmbuyo ndi m'chiuno, madera akulimbana mu Seated Twist.
  • Plank Pose: Zochitazi zimakwaniritsa Seated Twist pamene zimalimbitsa minofu yapakati, yomwe ili yofunika kwambiri kuti ikhale yokhazikika komanso yokhazikika panthawi yopotoka, motero kumapangitsa kuti Seated Twist ikhale yabwino.

Amaxabiso angamahlekwane kanye Pakhala Twist

  • Zochita zolimbitsa thupi za mpira m'chiuno
  • Zolimbitsa thupi za Seated Twist
  • Zochita zolunjika m'chiuno
  • Mpira Wolimbitsa Thupi Wokhala Popotoza
  • Kulimbitsa koyambira ndi mpira wokhazikika
  • Pangani masewera olimbitsa thupi a mpira m'chiuno
  • Zochita zolimbitsa thupi zopotoza mpira
  • Atakhala Kupotokola kwa m'chiuno toning
  • Zochita zolimbitsa thupi za mpira pachimake
  • Seated Twist waist yolimbitsa thupi.