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Spine Twist

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Ukuxhumana kwe Spine Twist

The Spine Twist ndi ntchito yopindulitsa yomwe imayang'ana minofu yapakati, makamaka yomwe imathandizira msana, kuwongolera kusinthasintha ndi kaimidwe. Ndiwoyenera kwa anthu pamagulu onse olimbitsa thupi, makamaka omwe akufuna mpumulo ku ululu wammbuyo kapena omwe akufuna kupititsa patsogolo thanzi lawo la msana. Anthu angafune kuchita izi kuti awonjezere mphamvu za thupi lawo lonse, kulimbikitsa kaimidwe kabwino, komanso kuchepetsa kusapeza bwino komwe kumakhudzana ndi moyo wongokhala kapena kukhala nthawi yayitali.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Spine Twist

  • Kwezerani manja anu kumbali kutalika kwa mapewa, kuwasunga mowongoka, ndipo manja anu akuyang'ana pansi.
  • Pumirani mozama, ndipo pamene mukutulutsa mpweya, pindani torso kumanja, ndikusunga chiuno ndi miyendo yanu.
  • Gwirani kupotoza kwa masekondi pang'ono, kenaka mupumule pamene mukubwerera ku malo apakati.
  • Bwerezani kupotokola kumanzere, ndipo pitirizani kusinthana mbali pa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Spine Twist

  • **Mayendedwe Olamuliridwa**: The Spine Twist sikutanthauza kutalika komwe mungakhote, koma mtundu wa kupindika. Ndikofunikira kuti mayendedwe anu asamayende bwino komanso mochedwa. Osakakamiza kupotokola kapena kugwiritsa ntchito mphamvu kuti muzungulire thupi lanu. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala kwa msana.
  • **Khalanibe M'chiuno**: Cholakwika china chofala ndikulola chiuno kuyenda kapena kupindika ndi kumtunda. Muyenera kukhala ndi cholinga choti chiuno chanu chikhale chokhazikika komanso chokhazikika, kupotoza kuchokera m'chiuno kupita m'mwamba. Izi zidzatsimikizira kuti zolimbitsa thupi zimayang'ana minofu yoyenera ndikuthandizira kupewa kuvulala.
  • ** Gwiritsani Ntchito Mpweya Wanu

Spine Twist Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Spine Twist?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Spine Twist. Komabe, ayenera kuyamba pang’onopang’ono komanso mosamala kuti asavulale. Ndikofunikira kuti mukhale ndi mawonekedwe oyenera osati kukakamiza kupotoza. Ngati mukumva kusapeza bwino kapena kupweteka, ndikofunikira kusiya. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, zingakhale zopindulitsa kwa oyamba kumene kuchita Spine Twist motsogoleredwa ndi katswiri wophunzitsidwa kuti atsimikizire kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Spine Twist?

  • Supine Spine Twist: Kusiyanasiyana kumeneku kumachitika mutagona kumbuyo kwanu, mawondo anu akuwerama ndi mapazi pansi. Kenako mumagubuduza mawondo anu kumbali imodzi, ndikusunga mapewa anu pansi kuti mupange kupotoza msana wanu.
  • Standing Spine Twist: Kusiyanaku kumachitika mutaimirira mowongoka, kupotoza thupi lanu lakumtunda kumbali imodzi ndikusunga chiuno chakutsogolo.
  • Spine Twist mu Mpando: Kusinthaku kumachitika mutakhala pampando, kupotoza thupi lanu lakumtunda kumbali imodzi ndikusunga chiuno chakutsogolo.
  • Spine Twist with Exercise Ball: Kusiyanaku kumachitika ndi kukhala pa mpira wochita masewera olimbitsa thupi, kupotoza thupi lanu lakumtunda kumbali imodzi ndikusunga chiuno chakutsogolo, ndikugwiritsa ntchito kusakhazikika kwa mpirawo.

Izinto zokufunda ezishisa ezivumelekile Spine Twist?

  • The Seated Forward Bend, yomwe imadziwikanso kuti Paschimottanasana, ndi ntchito ina yopindulitsa yomwe imathandizana ndi Spine Twist, chifukwa imathandiza kutalikitsa msana ndi kutambasula m'munsi kumbuyo, kumapangitsa kuti kusuntha kukhale kosavuta komanso kothandiza.
  • The Child's Pose, kapena Balasana, imathandizanso kwambiri ku Spine Twist chifukwa imapereka kutambasula pang'onopang'ono kumbuyo, m'chiuno, ntchafu, ndi m'mapazi, zonse zomwe zimachitika panthawi ya msana, motero zimathandiza kusinthasintha komanso kumasuka. za mayendedwe.

Amaxabiso angamahlekwane kanye Spine Twist

  • Kulimbitsa thupi kwa Spine Twist
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Zochita zolunjika m'chiuno
  • Kuchita masewera olimbitsa thupi kwa Spine Twist
  • Zolimbitsa thupi zochepetsera chiuno
  • Thupi lolemera msana kupindika
  • Zochita zochepetsera m'chiuno
  • Spine Twist kwa toning waist
  • Zochita zolimbitsa thupi m'chiuno
  • Kuchita masewera olimbitsa thupi kwa Spine Twist