Kubwerera Mmbuyo

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kubwerera Mmbuyo

Rolling Back ndi masewera olimbitsa thupi omwe amalimbitsa mtima wanu, amawongolera kusinthasintha, komanso kumathandizira kulumikizana kwa thupi. Ndioyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuphatikiza oyamba kumene omwe akufuna kupanga mphamvu zazikulu komanso othamanga omwe akufuna kuwongolera magwiridwe antchito awo. Anthu angafune kuchita masewerawa chifukwa sikuti amangotulutsa thupi komanso amathandizira kukonza kaimidwe, kuchepetsa ululu wammbuyo, komanso kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kubwerera Mmbuyo

• Pumulani ndi kutulutsa abs anu mkati, kenaka mupirire msana wanu kuti mugubuduze pamphasa, vertebra ndi vertebra, mpaka mapewa anu akhudze mphasa.
• Exhale ndi kukweza mutu wanu ndi mapewa anu pa mphasa, kupindika mpaka mutakhala pakati pakati pa kugona ndi kukhala tsonga.
• Pumani mpweya ndikusunga malowa kwa kamphindi, ndikusunga mapindikira mumsana wanu.
• Exhale ndi kubwereranso pansi pa mphasa, vertebra imodzi panthawi, mpaka msana wanu ukhale wosalala pa mphasa kachiwiri.

Izinto zokwenza Kubwerera Mmbuyo

• Fomu Yoyenera ndi Njira Yoyenera: Cholakwika chofala kwambiri muzochita za Rolling Back ndi kusowa kwa mawonekedwe oyenera. Onetsetsani kuti msana wanu ndi wozungulira, chibwano chanu chalowetsedwa pachifuwa chanu, ndipo mawondo anu akuweramira pachifuwa chanu. Gwiritsani ntchito abs yanu kuti mubwerere mmbuyo, osati kuthamanga kapena khosi kapena mapewa anu.
• Yesetsani Kuyenda Kwanu: Kulakwitsa kofala ndikubwerera mmbuyo mwachangu kwambiri kapena patali kwambiri. Yesetsani kuwongolera kayendetsedwe kanu, ndikubwerera mmbuyo mpaka mapewa anu akhudza pansi, ndiyeno mugwiritse ntchito abs yanu kuti mubwererenso. Izi zimathandiza kugwirizanitsa minofu yoyenera ndikupewa kuvulala.
• Gwiritsani Ntchito Zofewa: Kuti musavulaze msana wanu, chitani izi pamtunda wofewa monga yoga mat kapena pansi pa kapeti. Pewani kuchita pa malo olimba.
• Mvetserani kwa Anu

Kubwerera Mmbuyo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kubwerera Mmbuyo?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Rolling Back. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuwonetsetsa kuti muli ndi mawonekedwe oyenera kuti musavulale. Zimakhalanso zothandiza kukhala ndi mphunzitsi kapena munthu wodziwa zambiri akukutsogolerani kuti muthe kuchita bwino. Ngati mukumva kusapeza bwino kapena kupweteka, siyani masewerawa nthawi yomweyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kubwerera Mmbuyo?

• The Side-to-Side Roll ndi mtundu wina womwe mpukutuwo umapangidwa kuchokera mbali imodzi ya thupi kupita kwina, osati kutsogolo kupita kumbuyo.
• The Diagonal Roll imaphatikizapo kugubuduza mozungulira thupi lonse, ndikuwonjezera zovuta ku Rolling Back.
• The One-Arm Roll ndi mtundu wapamwamba kwambiri pomwe mpukutuwo umapangidwa pogwiritsa ntchito mkono umodzi wokha pothandizira.
• Mpukutu Wokwera ndikusintha komwe mpukutuwo umachitikira pamalo okwera monga benchi kapena sitepe, ndikuwonjezera mphamvu ya masewerawo.

Izinto zokufunda ezishisa ezivumelekile Kubwerera Mmbuyo?

• 'The Hundred' ndi masewera ena a Pilates omwe amathandizira Rolling Back, chifukwa amalimbikitsanso kukhazikika komanso kuwongolera pomwe akulimbana ndi kupirira, zomwe zitha kupititsa patsogolo magwiridwe antchito a Rolling Back.
• Zochita za 'Bridge' ndizothandiza kwambiri pa Rolling Back chifukwa zimathandizira kulumikizana kwa msana ndikulimbitsa minofu ya m'munsi, yomwe ndi yofunika kwambiri pochita masewera olimbitsa thupi a Rolling Back ndi mawonekedwe oyenera komanso kuwongolera.