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Stand Side Bend

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoObliques
Amashwa eqhaphoIliopsoas
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Stand Side Bend

The Standing Side Bend ndi masewera osavuta koma ogwira mtima omwe amalunjika pa obliques, kumapangitsa kusinthasintha, komanso kumapangitsa mphamvu zapakati. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka apamwamba, chifukwa champhamvu yake yosinthika. Anthu angasankhe kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti asinthe kaimidwe kawo, kuchepetsa ululu wammbuyo, ndikulimbikitsa thupi loyenera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Stand Side Bend

  • Kwezani dzanja lanu lamanja pamutu panu, ndikuyika dzanja lanu lakumanzere kumbali yanu.
  • Pang'onopang'ono pindani thupi lanu kumanzere, ndipo dzanja lanu lamanja litambasulidwe pamwamba ndipo dzanja lanu lamanzere likulendewera pansi.
  • Gwirani malo kwa masekondi angapo, kumverera kutambasula kumbali yakumanja ya thupi lanu.
  • Bwererani kumalo oyambira ndikubwereza zolimbitsa thupi kumbali ina ndikukweza mkono wanu wakumanzere ndikuwerama kumanja.

Izinto zokwenza Stand Side Bend

  • Mayendedwe Oyendetsedwa: Zochitazo ziyenera kuchitidwa ndikuyenda pang'onopang'ono, koyendetsedwa bwino. Pewani kugwedezeka kapena kusuntha mwadzidzidzi chifukwa izi zingayambitse kupsinjika kwa minofu. M'malo mwake, yang'anani pakuyenda kosalala, kwamadzimadzi pamene mukugwada kumbali.
  • Kutambasula Kofanana mbali zonse ziwiri: Kulakwitsa kofala ndiko kukondera mbali imodzi kuposa inzake. Onetsetsani kuti mukuweramira mofanana mbali zonse ziwiri kuti mukhale okhazikika komanso ogwirizana pakulimbitsa thupi kwanu.
  • Pitirizani Kuchita Zolimbitsa Thupi: Kuchita masewera olimbitsa thupi nthawi zonse sikungakuthandizeni kuti mukhale osamala komanso kulimbitsa thupi lanu. Kulakwitsa kofala ndikupumula pamimba, komwe kumachepetsa mphamvu ya masewera olimbitsa thupi ndipo kungayambitse kupsinjika kwa msana.
  • Kupuma

Stand Side Bend Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Stand Side Bend?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Standing Side Bend. Ndizochita zolimbitsa thupi zosavuta komanso zogwira mtima zomwe zingathandize kusintha kusinthasintha ndikulimbitsa minofu yapakati. Komabe, ndikofunikira kuchita izi moyenera kuti musavulale. Nayi kalozera watsatane-tsatane: 1. Imirirani molunjika mapazi anu motalikirana m’lifupi mwake. Awa ndi malo anu oyambira. 2. Kwezani dzanja lanu lamanja molunjika pamwamba pa denga. 3. Pindani thupi lanu lakumtunda kumanzere, ndipo mkono wanu utalikitsidwe. Onetsetsani kuti mukupindika kuchokera m'chiuno osati m'chiuno. 4. Gwirani malowa kwa masekondi angapo, kenaka mubwerere kumalo oyambira. 5. Bwerezani ndi dzanja lamanzere. Kumbukirani, ndikofunikira kuti thupi lanu likhale logwirizana osati kugwada kutsogolo kapena kumbuyo. Komanso, musamadzikakamize kwambiri. Ngati mukumva ululu uliwonse, siyani masewerawo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Stand Side Bend?

  • Crescent Moon Pose: Pakusiyana uku, mumayima ndi mapazi anu pamodzi, kwezani manja anu pamwamba, kulumikiza zala zanu, ndiyeno muweramitse mbali iliyonse.
  • Pose Pakhomo: Izi zimaphatikizapo kugwada pa bondo limodzi, kutambasula mwendo wina kumbali, ndiyeno mufikitse mkono wanu pamutu panu kuti mupange kutambasula kumbali ya thupi lanu.
  • Mutu Wozungulira Kuma Knee Pose: Kusinthaku kumafuna kuti mukhale pansi ndi mwendo umodzi wotambasulira mbali ndi wina wopindika mkati, kenako nkuweramira ku mwendo wotambasula, kufikira mkono wanu kumutu.
  • Half Moon Pose: Iyi ndi malo okhazikika pomwe mumayima mwendo umodzi, kukweza mwendo winawo mofananira pansi, ndikufikira mkono umodzi pansi ndi wina kumwamba, ndikupanga kupindika.

Izinto zokufunda ezishisa ezivumelekile Stand Side Bend?

  • Zowonjezera Triangle Pose: Izi zimakwaniritsa Bend Side Side Bend popereka kutambasula kwakuya kumbali yonse ya thupi, mofanana ndi bend. Imalimbitsanso miyendo, pachimake, ndi mikono, kumawonjezera phindu lonse la bend lakumbali.
  • Seated Forward Bend: Zochita izi zimakwaniritsa Bend Side Side potambasula ndi kulimbikitsa msana ndi mapewa. Zimathandizanso kukhazika mtima pansi ubongo ndikuchepetsa kupsinjika ndi nkhawa, zomwe zimatha kuwongolera kuyang'ana komanso kukhazikika panthawi yopindika m'mbali.

Amaxabiso angamahlekwane kanye Stand Side Bend

  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Zolimbitsa thupi za Side Bend
  • Zochita zolunjika m'chiuno
  • Bodyweight Side Bend
  • Zolimbitsa thupi zochepetsera m'chiuno
  • Standing Side Bend chizolowezi
  • Zochita zolimbitsa thupi m'chiuno
  • M'mbali Bend kwa m'chiuno toning
  • Kuchita masewera olimbitsa thupi m'chiuno
  • Zolimbitsa thupi zochepetsera chiuno