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Pakhala Twist

Umakhi woMsebenzi

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IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoObliques
Amashwa eqhaphoRectus Abdominis
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Ukuxhumana kwe Pakhala Twist

The Seated Twist ndi masewera olimbitsa thupi odekha omwe amapangidwa kuti azitha kusinthasintha komanso kuyenda kwa msana, kumathandizira kuti mukhale bwino komanso kuchepetsa ululu wammbuyo. Ndioyenera kwa anthu amisinkhu yonse yolimba, kuphatikiza oyamba kumene ndi omwe akufuna kuchita masewera olimbitsa thupi ochepa. Anthu angafune kuphatikiza izi muzochita zawo kuti alimbikitse thanzi la msana, kuchepetsa kupsinjika, komanso kupititsa patsogolo magwiridwe antchito a thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Pakhala Twist

  • Pindani bondo lanu lakumanja ndikuyika phazi lanu lakumanja kunja kwa bondo lanu lakumanzere, ndikuwongolera mwendo wanu wakumanzere kapena ngati kuli bwino, mutha kupindika bondo lakumanzere ndikubweretsa phazi ku chiuno chakumanja.
  • Sonkhanitsani torso yanu kumanja, ndikuyika chigongono chanu chakumanzere kunja kwa bondo lanu lakumanja ndi dzanja lanu lamanja pansi kumbuyo kwanu kuti muthandizidwe.
  • Pumulani kuti mutalikitse msana wanu ndikutulutsa mpweya kuti mupitirire mozama, kuyang'ana paphewa lanu lakumanja.
  • Gwirani malowa kwa mpweya pang'ono, kenaka mutulutseni ndikubwereza mbali inayo.

Izinto zokwenza Pakhala Twist

  • Malo Oyenera: Pamene mukupotoza, onetsetsani kuti mukuzungulira kuchokera m'chiuno mwanu, osati mapewa anu. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala. Mapewa anu ayenera kukhala amfupi ndi amtundu.
  • Kuwongolera Mpweya: Kuwongolera mpweya ndikofunikira kwambiri pakuchita izi. Pumani mpweya pamene mukukhala molunjika, ndikutulutsa mpweya pamene mukupotoza. Izi zimathandizira kukulitsa kupindika ndikuphatikiza minofu yanu yayikulu. Musamagwire mpweya wanu panthawi yolimbitsa thupi.
  • Pewani Kupotoza Kwambiri: Kulakwitsa kwina kofala ndiko kupindika kwambiri kapena kukakamiza kupotokola. Izi zitha kusokoneza msana wanu. M'malo mwake, pitirirani momwe mungafunire. Muyenera kumva kutambasula pang'ono, osati kupweteka.
  • Kugwiritsa Ntchito Ma Props: Ngati zimakuvutani kukhalabe ndi msana wowongoka mutakhala

Pakhala Twist Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Pakhala Twist?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Seated Twist. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikusunga mawonekedwe oyenera kuti musavulale. Ndibwinonso kukaonana ndi katswiri wolimbitsa thupi kapena katswiri wodziwa masewera olimbitsa thupi kuti atsimikizire kuti masewerawa akuchitika moyenera, makamaka kwa omwe angoyamba kumene kuchita masewera olimbitsa thupi kapena omwe ali ndi thanzi lomwe linalipo kale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Pakhala Twist?

  • Marichisana C, kapena Marichi's Pose, ndi kusiyana kwina komwe mwendo umodzi umawongoka, ndipo wina umapindika ndi phazi pansi, pamene mukupotolokera ku bondo lopindika.
  • Bharadvajasana, kapena Bharadvaja's Twist, ndi malo opindika pansi pomwe mapazi onse awiri amayikidwa pambali pa chiuno, ndipo mumakhota kumbali ya mawondo opindika.
  • The Ardha Matsyendrasana, kapena Half Spinal Twist, ndi kusinthika kwapamwamba kwambiri komwe mwendo umodzi uli wowongoka, wina umapindika pa mwendo wowongoka, ndipo iwe umakhotekera ku bondo lopindika.
  • The Bound Sage Pose ndizovuta zopindika zopindika pomwe mwendo umodzi umakhala pakati

Izinto zokufunda ezishisa ezivumelekile Pakhala Twist?

  • Zowonjezera Triangle Pose: Yoga iyi imakwaniritsa Seated Twist monga imakhudzanso kusuntha komwe kumagwira ntchito zokhotakhota, kumalimbitsa msana, ndikuwongolera bwino komanso kukhazikika, zomwe ndizofunikira kuti muzichita bwino.
  • Bridge Pose: Izi zimakwaniritsa Seated Twist pamene zimalimbitsa msana ndikutsegula chifuwa ndi mapewa, omwe ndi magulu akuluakulu a minofu omwe amagwiritsidwa ntchito mu Seated Twist, motero amapititsa patsogolo ntchito yonse ndi ubwino wa Seated Twist.

Amaxabiso angamahlekwane kanye Pakhala Twist

  • Bodyweight Seated Twist
  • Kulimbitsa M'chiuno
  • Kuchita Zolimbitsa Thupi Atakhala Pampando
  • Maphunziro a Bodyweight Waist
  • Atakhala Torso Twists
  • Kuchita Zolimbitsa Thupi M'chiuno
  • Seated Twist Bodyweight Workout
  • Zochita Zolimbana ndi Chiuno
  • Kuchita Zolimbitsa Thupi Zopindika Pamodzi
  • Twist Workout kwa Waist