Awiri manja atalendewera mmbuyo kutambasula

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

Ukuxhumana kwe Awiri manja atalendewera mmbuyo kutambasula

The Two Handed Hang Back Stretch ndi ntchito yopindulitsa yomwe imayang'ana kwambiri pakuwongolera kusinthasintha, kukulitsa kaimidwe, ndikuchepetsa kupsinjika kumbuyo ndi mapewa. Ndi yabwino kwa anthu amisinkhu yonse yolimba, makamaka omwe amakhala nthawi yayitali atakhala kapena kukhala ndi moyo wongokhala. Anthu angafune kuchita izi kuti achepetse ululu wammbuyo, kusintha thanzi la msana, komanso kulimbikitsa kupumula kwa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Awiri manja atalendewera mmbuyo kutambasula

• Imani pansi pa chotchingacho, fikirani mmwamba, ndi kugwira mwamphamvu chotchingacho ndi manja onse awiri, kuwasunga motalikirapo pang'ono kuposa m'lifupi mwake mapewa.
• Pang'onopang'ono kwezani mapazi anu pansi, kuti thupi lanu lipachike momasuka. Sungani manja ndi miyendo yanu momasuka.
• Pewani thupi lanu pang'onopang'ono mmbuyo ndi mtsogolo, kulola kuti mphamvuyo itambasule msana wanu ndi msana.
• Pitirizani kuchita masewera olimbitsa thupi kwa masekondi 30 mpaka miniti, kenaka muchepetse mapazi anu pansi.

Izinto zokwenza Awiri manja atalendewera mmbuyo kutambasula

• Kugwira: Mukamapachika, onetsetsani kuti chogwira chanu ndi cholimba koma osati cholimba kwambiri. Manja anu ayenera kuyang'ana kutali ndi inu ndipo zala zanu ziyenera kutambasulidwa kuti mugwire bwino. Kulakwitsa kofala ndiko kugwira mwamphamvu kwambiri, zomwe zimatha kuyambitsa kupsinjika kwa dzanja ndi dzanja.
• Kupumula: Ndikofunikira kuti mupumule thupi lanu, makamaka mapewa anu ndi khosi, pamene mukutambasula manja awiri kumbuyo. Kuvutana m'maderawa kungayambitse kupweteka kwa minofu ndi kuchepetsa mphamvu ya kutambasula.
• Kupuma: Kupuma mozama komanso pang'onopang'ono pochita kutambasula kumeneku. Kugwira mpweya wanu kapena kupuma mozama kungapangitse kuthamanga kwa magazi ndi kupsinjika maganizo, kuchepetsa mphamvu ya kutambasula.
• Nthawi: Yambani ndi nthawi zazifupi (monga masekondi 10-15)

Awiri manja atalendewera mmbuyo kutambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Awiri manja atalendewera mmbuyo kutambasula?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a manja awiri. Komabe, ndikofunikira kuti azichita moyenera kuti asavulale. Nthawi zonse ndi bwino kuti oyamba kumene ayambe ndi kutambasula kuwala ndikuwonjezera pang'onopang'ono mphamvu pamene kusinthasintha kwawo kukukula. Ngati akumva kusapeza bwino kapena kuwawa, asiye nthawi yomweyo. Zingakhalenso zopindulitsa kukhala ndi mphunzitsi wolimbitsa thupi kapena wothandizira thupi kuti awatsogolere pochita masewera olimbitsa thupi poyamba kuti atsimikizire kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Awiri manja atalendewera mmbuyo kutambasula?

• Kukhala Pampando, tambasulani manja anu pachifuwa chanu ndipo pang'onopang'ono mutembenuzire thupi lanu lakumtunda kumbali imodzi, ndiyeno, kuti mutambasule msana wanu.
• Kutambasula kwa Mwana: Yoga iyi imaphatikizapo kugwada pansi, kukhala pansi pa zidendene zanu, ndi kutambasula manja anu patsogolo panu kuti mutambasule nsana wanu.
• Kutambasula kwa Cat-Ngamila: Kutambasula uku kumaphatikizapo kukwera pamiyendo yonse inayi, kenaka kusinthasintha pakati pa kupindika msana wanu ngati mphaka ndikuwuviika pansi ngati ngamila.
• Kuyimirira Kumbuyo: Kuyimirira ndi mapazi anu motalikirana m'lifupi, ikani manja anu kumbuyo kwanu ndikuwerama mofatsa kuti mutambasule msana wanu.

Izinto zokufunda ezishisa ezivumelekile Awiri manja atalendewera mmbuyo kutambasula?

• "Cat-Cow Stretches" ndi yopindulitsa chifukwa sikuti amangowonjezera kusinthasintha ndi kuyendayenda mumsana ndi khosi, zomwe ndi madera omwe amayang'aniridwa mu Two Handed Hang Back Stretch, koma amalimbikitsanso mimba ndikusintha kaimidwe.
• "Downward Dog" ndi ntchito ina yowonjezera pamene ikutambasula msana wonse ndikulimbitsa thupi lakumtunda, kupititsa patsogolo ubwino wa Two Handed Hang Back Stretch, komanso kumapangitsa kuti thupi likhale lolimba komanso logwirizana.