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Pakhala Twist

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoObliques
Amashwa eqhaphoRectus Abdominis
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Ukuxhumana kwe Pakhala Twist

The Seated Twist ndi masewera olimbitsa thupi opindulitsa omwe amayang'ana kwambiri minofu yakumbuyo kwanu, abs, ndi m'chiuno, zomwe zimathandiza kusintha kusinthasintha, kaimidwe, ndi chimbudzi. Ndizoyenera aliyense, kuyambira okonda zolimbitsa thupi mpaka ogwira ntchito muofesi, chifukwa zimatha kuchitidwa popanda zida zilizonse ndipo zimathandizira kuthetsa kusamvana kwanthawi yayitali. Anthu angafune kuchita izi osati chifukwa cha zopindulitsa zakuthupi komanso chifukwa cha kuthekera kwake kuchepetsa kupsinjika ndi kukulitsa thanzi labwino lamalingaliro.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Pakhala Twist

  • Pindani bondo lanu lakumanja ndikuyika phazi lanu lakumanja kunja kwa bondo lanu lakumanzere, ndikusunga mwendo wanu wakumanzere molunjika.
  • Ikani dzanja lanu lamanja pansi kumbuyo kwanu kuti muthandizidwe, ndipo pang'onopang'ono mutembenuze torso yanu kumanja, ndikuyika chigoba chanu chakumanzere kunja kwa bondo lanu lakumanja.
  • Gwirani malowa kwa masekondi 20 mpaka 30, ndikuwonetsetsa kuti msana wanu ukhale wowongoka ndikumva kutambasula kumbuyo kwanu ndi m'chiuno.
  • Pang'onopang'ono bwererani kumalo oyambira ndikubwereza mbali inayo.

Izinto zokwenza Pakhala Twist

  • Kupotokola pang'onopang'ono: Osathamangira kupotoza. Ndi kulakwitsa kofala kupotokola mwachangu kapena patali kwambiri, zomwe zimatha kusokoneza msana wanu. M'malo mwake, potozani torso yanu pang'onopang'ono ndi pang'onopang'ono kumbali, kuonetsetsa kuti kuyenda kwanu kumayendetsedwa ndikuyesedwa.
  • Kugwiritsa Ntchito Mpweya Wanu: Kupumira ndi gawo lofunikira kwambiri pakukhala pansi. Pumani mpweya pamene mukukhala wamtali, ndi kupuma pamene mukupotoza. Njirayi ingathandize kuzama kupotoza ndikupangitsa kuti ntchitoyi ikhale yogwira mtima. Kusagwiritsa ntchito mpweya wanu moyenera kungapangitse kuti masewerawa asakhale ogwira mtima komanso angayambitse kupsinjika.
  • Sungani Matako Onse Pansi: Kulakwitsa kwina kofala ndikukweza matako amodzi pansi ndikupotoza. Izi zingayambitse

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 omwe amathandizira kusinthasintha, makamaka m'munsi kumbuyo ndi m'chiuno. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikusunga mawonekedwe oyenera kuti musavulale. Ngati kusapeza kulikonse kapena kupweteka kwamveka, ntchitoyo iyenera kuyimitsidwa nthawi yomweyo. Zingakhale zopindulitsa kwa oyamba kumene kuchita izi motsogozedwa ndi katswiri wophunzitsidwa poyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Pakhala Twist?

  • The Marichi's Pose imaphatikizapo khola lakutsogolo mu Seated Twist, ndikuwonjezera kutambasula kwa hamstrings ndi kumbuyo kumbuyo.
  • The Bharadvaja's Twist ndi kusinthasintha kwabwino kwa Seated Twist, komwe mumapotoza torso yanu mbali imodzi ndi mwendo umodzi ndikuwonjezedwa.
  • The Bound Sage Pose ndi mtundu wapamwamba kwambiri wa Seated Twist womwe umaphatikizapo kumanga manja mozungulira bondo limodzi lopindika uku akupotoza torso.
  • The Revolved Head-to-Knee Pose ndi kusiyana kwa Seated Twist komwe kumawonjezera kutambasula kumbali, kupereka kutambasula kwakuya kwa thupi lakumbuyo ndi msana.

Izinto zokufunda ezishisa ezivumelekile Pakhala Twist?

  • Seated Forward Bend: Zochitazi zimakwaniritsa Seated Twist mwa kutambasula msana ndi kumbuyo kwa thupi, zomwe zingathandize kuchepetsa kupsinjika kulikonse kapena kulimba komwe kungachepetse kuya kwa kupindika.
  • Bridge Pose: Zochitazi zimakwaniritsa Seated Twist mwa kulimbikitsa m'munsi kumbuyo ndi kutsegula chifuwa, zomwe zingathandize kuti mukhale ndi kaimidwe koyenera komanso kachitidwe panthawi yokhotakhota, kuchepetsa chiopsezo cha kuvulala.

Amaxabiso angamahlekwane kanye Pakhala Twist

  • Kuchita Zolimbitsa Thupi Atakhala Pampando
  • Kuchita Zolimbitsa Thupi M'chiuno
  • Maphunziro a Chiuno ndi Seated Twist
  • Thupi Lolemera Mokhala Pamodzi Kupotoza Kulimbitsa Thupi
  • Kukhala Kupotokola kwa Kuchepetsa Chiuno
  • Kuchita Zolimbitsa Thupi Panyumba Pakhala Panyumba
  • Waist Toning ndi Seated Twist
  • Kuchita Zolimbitsa Thupi Zolimbitsa Thupi
  • Seat Twist Workout for Waist
  • Kulimbitsa Thupi Lolimbitsa M'chiuno.