Atakhala Pansi Pansi Kumbuyo Kutambasula

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Atakhala Pansi Pansi Kumbuyo Kutambasula

The Seated Lower Back Stretch ndi masewera olimbitsa thupi opindulitsa omwe amapangidwa kuti achepetse kupsinjika ndikuwonjezera kusinthasintha m'chigawo chakumbuyo chakumbuyo. Ndioyenera kwa anthu omwe amakhala nthawi yayitali atakhala kapena kumva kuwawa kwa msana chifukwa chosagwira bwino ntchito, kukalamba, kapena kuvulala. Kuphatikizira kutambasula uku muzochita zanu kungathandize kusintha thanzi lanu lonse la msana, kuchepetsa kukhumudwa, ndi kupititsa patsogolo kayendetsedwe kanu ka tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Atakhala Pansi Pansi Kumbuyo Kutambasula

• Yendani pang'onopang'ono kuchokera m'chiuno mwanu, kusunga msana wanu molunjika, mpaka mutamva kutambasula pang'onopang'ono m'munsi mwanu.
• Gwirani malowa kwa masekondi 20 mpaka 30, kupuma mozama kuti minofu yanu ipumule.
• Pang'onopang'ono bwererani kumalo oyambira.
• Bwerezani kutambasula uku 3 mpaka 5, kapena ngati pakufunika, kuti muchepetse kupsinjika kwam'mbuyo.

Izinto zokwenza Atakhala Pansi Pansi Kumbuyo Kutambasula

• Mayendedwe Olamuliridwa: Mukatambasula, tsamirani kutsogolo kuchokera m'chiuno mwanu, osati m'chiuno mwanu. Kulakwitsa kofala ndikupinda m'chiuno komwe kungapangitse kupanikizika kosafunikira kumunsi kwa msana. Sungani msana wanu mowongoka ndikusuntha pang'onopang'ono, mowongolera kuti mukwaniritse kutambasula pang'ono m'munsi kumbuyo ndi hamstrings.
• Kupuma: Kumbukirani kupuma moyenera panthawi yonse yolimbitsa thupi. Kugwira mpweya wanu kungayambitse mavuto m'thupi lanu, kuchepetsa mphamvu ya kutambasula. Pumani mpweya pamene mukukhala molunjika ndikutulutsa mpweya pamene mukutsamira kutsogolo.
• Mvetserani Thupi Lanu: Ngakhale kukoka pang'ono panthawi yotambasula ndikwachilendo, simuyenera kumva ululu. Ngati mutero, ndi chizindikiro chakuti mukukankha

Atakhala Pansi Pansi Kumbuyo Kutambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Atakhala Pansi Pansi Kumbuyo Kutambasula?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Seated Lower Back Stretch. Ndizosavuta komanso zolimbitsa thupi zomwe sizifuna zida zapadera. Kutambasula uku kungathandize kuchepetsa ululu wammbuyo ndikuwongolera kusinthasintha. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, oyamba kumene ayenera kuyamba pang'onopang'ono ndikuwonjezera mphamvu. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati mukumva kupweteka kapena kusapeza bwino, siyani kuchita masewera olimbitsa thupi ndikukambirana ndi dokotala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Atakhala Pansi Pansi Kumbuyo Kutambasula?

• Seated Forward Bend: Mukusiyana uku, mutakhala pansi, mumatambasula miyendo yanu patsogolo panu ndikuwerama kutsogolo m'chiuno, kufika ku zala zanu, kutambasula msana ndi nyundo.
• Seated Cat-Cow Stretch: Izi zimaphatikizapo kukhala m'mphepete mwa mpando, kuika manja anu pa mawondo anu, ndi kusinthana pakati pa kugwedeza msana wanu (ng'ombe) ndikuzungulira (paka pose) kuti mutambasule msana wanu.
• Seated Side Bend: Pa kutambasula uku, mutakhala pansi, mumafika pa mkono umodzi mmwamba ndi pamwamba pa mutu wanu, mukuweramitsa torso kumbali, kuti mutambasule minofu ya m'mbuyo ndi oblique.
• Pakhala Nkhunda Pose: Kusinthaku kumaphatikizapo kukhala

Izinto zokufunda ezishisa ezivumelekile Atakhala Pansi Pansi Kumbuyo Kutambasula?

• Ma Pelvic Tilts amaphatikizanso ndi Seated Lower Back Stretch pamene akulunjika mwachindunji minofu ya m'munsi ndi m'mimba, kulimbikitsa mphamvu ndi kukhazikika m'dera la lumbar zomwe zingathandize kupewa kupweteka kwa msana.
• Child's Pose ndi ntchito ina yopindulitsa yomwe imathandizira Seated Lower Back Stretch, pamene imatambasula ndi kumasula minofu ya m'munsi ndi m'chiuno, kupititsa patsogolo kusinthasintha ndi kuyenda kwa m'munsi.