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Standing Lateral Stretch

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Ukuxhumana kwe Standing Lateral Stretch

The Standing Lateral Stretch ndi masewera osavuta koma ogwira mtima omwe amathandiza kusintha kusinthasintha ndi kaimidwe, makamaka kulunjika ku obliques, kumbuyo, ndi mapewa. Ndi masewera olimbitsa thupi abwino kwa anthu onse olimba, kuphatikiza ogwira ntchito muofesi, othamanga, ndi akuluakulu, chifukwa amathandizira kuchepetsa kupsinjika ndi kuwuma komwe kumachitika chifukwa chokhala nthawi yayitali kapena kulimbitsa thupi kwambiri. Anthu angafune kuchita izi kuti athandizire kusuntha kwawo chakumbali ndi chakumbali, kuwongolera kukhazikika kwa thupi lonse, ndikulimbikitsa kupuma bwino, zomwe zimathandiza kuti akhale ndi thanzi komanso magwiridwe antchito.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Standing Lateral Stretch

  • Kwezani dzanja lanu lamanja pamutu panu ndikutsamira torso kumanzere kwanu, ndikusunga chiuno ndi miyendo yanu.
  • Gwirani izi kwa masekondi 10-30, mukumva kutambasula kumanja kwa thupi lanu.
  • Bwererani ku malo oyambirira ndikubwereza kayendedwe komweko ndi dzanja lanu lamanzere, ndikutsamira kumanja kwanu.
  • Bwerezani izi kuti muwerenge kuchuluka komwe mukufuna kubwereza, kusinthasintha mbali.

Izinto zokwenza Standing Lateral Stretch

  • Mayendedwe Oyendetsedwa: Pewani mayendedwe achangu kapena ogwedezeka. Izi zingayambitse kupsinjika kwa minofu kapena kuvulala. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono, olamulidwa. Pumirani pamene mukuyima molunjika ndikupumira pamene mukutsamira kumbali.
  • Kutambasula Kwambiri: Kuti mupindule kwambiri ndi masewera olimbitsa thupi, onetsetsani kuti mukutambasula thupi lanu kwathunthu. Fikirani dzanja lanu pamutu panu ndikutsamira kumbali mpaka mutamva kutambasula kumbali ya thupi lanu. Komabe, musatambasule kwambiri chifukwa zitha kuvulaza.
  • Pewani Kutsamira Patsogolo Kapena Kumbuyo: Kulakwitsa kofala ndikutsamira kutsogolo kapena kumbuyo pamene mukutambasula. Izi zimatha kusokoneza msana ndipo sizimatambasula bwino

Standing Lateral Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Standing Lateral Stretch?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Standing Lateral Stretch. Zochita izi ndizosavuta komanso zotetezeka, zomwe zimapangitsa kuti zikhale zoyenera kwa anthu pamagulu onse olimbitsa thupi, kuphatikiza oyamba kumene. Zimathandiza kusintha kusinthasintha ndi kaimidwe, komanso kutambasula minofu m'mbali mwa thupi lanu. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kugwiritsa ntchito mawonekedwe ndi njira yoyenera kuti musavulale. Ngati simukutsimikiza, nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Standing Lateral Stretch?

  • Kusiyana kwina ndi Standing Lateral Stretch with Resistance Band, komwe mumagwira gulu lotsutsa pamwamba, kulikoka ndi manja onse awiri, ndikutsamira mbali imodzi kuti mutambasule.
  • The Cross Body Lateral Stretch ndi mtundu winanso, pomwe mumawoloka phazi limodzi kumbuyo kwina ndikutsamira kumbali yakutsogolo, ndikukulitsa mkono womwewo pamwamba.
  • The Standing Lateral Stretch with Twist imawonjezera kuzungulira kwa kutambasula, komwe mumapanga tambanuko yoyambira kenako ndikuzungulira kumtunda kwa denga.
  • Pomaliza, Chair Lateral Stretch ndikusintha komwe mumakhala pampando, kukulitsa mkono umodzi pamwamba ndikutsamira mbali ina, yabwino kwa anthu omwe amavutika kuyimirira kwa nthawi yayitali.

Izinto zokufunda ezishisa ezivumelekile Standing Lateral Stretch?

  • The Triangle Pose ndi chinthu china chothandizira kwambiri ku Standing Lateral Stretch popeza sichimangotambasula ndi kulimbikitsa ntchafu, mawondo, ndi akakolo, komanso imatsegula chifuwa ndi mapewa, kulimbikitsa kaimidwe kabwino.
  • The Extended Side Angle Pose ingakhalenso yothandiza kwa Standing Lateral Stretch popeza imapereka kutambasula mozama ku groin ndi hamstrings, kumapangitsa mphamvu, ndikuthandizira kutulutsa minofu ya m'mimba.

Amaxabiso angamahlekwane kanye Standing Lateral Stretch

  • Bodyweight Back Exercise
  • Kulimbitsa Thupi Lateral Stretch
  • Zochita Zolimbitsa Msana
  • Bodyweight Lateral Stretch
  • Stand Back Stretch
  • Zolimbitsa Thupi Zolimbitsa Thupi Kwa Msana
  • Njira Zotambasula Mmbuyo
  • Bodyweight Back Stretch Routine
  • Kuyimirira Pambuyo Pambuyo Zolimbitsa Thupi
  • Kuchita Zolimbitsa Thupi Kubwerera Kunyumba