Kufikira mmbuyo kutambasula

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

Ukuxhumana kwe Kufikira mmbuyo kutambasula

The Reach Up Back Stretch ndi masewera olimbitsa thupi omwe amathandizira kusinthasintha ndi mphamvu kumtunda kwa thupi, makamaka kulunjika kumbuyo, mapewa, ndi mikono. Ndi chisankho chabwino kwambiri kwa anthu amagulu onse olimbitsa thupi, kuphatikizapo ogwira ntchito muofesi, othamanga, ndi akuluakulu, chifukwa angathandize kuchepetsa ululu wammbuyo ndikuwongolera kaimidwe. Mwa kuphatikiza kutambasula uku muzochita zanu, mutha kulimbikitsa kuwongolera bwino kwa thupi, kukulitsa kusuntha kwanu, ndikuwonjezera magwiridwe antchito anu pazinthu zina zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kufikira mmbuyo kutambasula

• Pang'onopang'ono kwezani manja onse awiri pamwamba pa mutu wanu, kulumikiza zala zanu ndi manja anu kuyang'ana mmwamba.
• Fikirani momwe mungathere, kutambasula thupi lanu mmwamba ndikugwira malo awa kwa masekondi 10 mpaka 30.
• Pamene mukugwira kutambasula, yesetsani kukankhira manja anu mmwamba, kutambasula msana wanu ndi mapewa.
• Pang'onopang'ono tsitsani manja anu kumbuyo kwanu ndikupumula, kenaka bwerezani masewerawa nthawi zambiri momwe mukufunira.

Izinto zokwenza Kufikira mmbuyo kutambasula

• Kaimidwe Koyenera: Imani molunjika ndi mapazi anu motalikirana m’lifupi la mapewa. Kwezani manja anu pamwamba pa mutu wanu, gwirizanitsani zala zanu ndi zikhato zikuyang'ana mmwamba. Fikirani mmwamba momwe mungathere ndiyeno pang'onopang'ono nditsamira mmbuyo. Pewani kumangirira msana wanu kwambiri chifukwa ukhoza kuvulaza msana. Msana wanu uyenera kukhala wowongoka ndipo muyenera kumverera kutambasula m'manja mwanu ndi kumtunda kumbuyo.
• Mayendedwe Olamuliridwa: Pewani kugwedezeka kapena kusuntha mwachangu. Kufikira mmbuyo kutambasula kuyenera kukhala kuyenda kosalala komanso koyendetsedwa. Pumani mpweya pamene mukufika mmwamba ndi kupuma pamene mukubwerera kumalo oyambira. Izi zidzathandiza kuwonjezera mphamvu ya kutambasula ndikuchepetsa chiopsezo cha kuvulala.
• Gwirani Stretch:

Kufikira mmbuyo kutambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kufikira mmbuyo kutambasula?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Reach Up Back Stretch. Ndi ntchito yosavuta komanso yothandiza kuti muchepetse kupsinjika kumbuyo, mapewa, ndi khosi. Nawa masitepe: 1. Imirirani molunjika mapazi anu motalikirana ndi mapewa m'lifupi. 2. Kwezani manja anu kumwamba, kulumikiza zala zanu ndi manja anu kuyang'ana mmwamba. 3. Tambasulani mmwamba momwe mungathere, kumverera kutambasula msana ndi mapewa anu. 4. Gwirani kutambasula kwa masekondi angapo, kenaka mupumule. 5. Bwerezani kutambasula kangapo. Kumbukirani kuti mayendedwe anu azikhala pang'onopang'ono komanso owongolera, ndipo musamakankhire thupi lanu kuti likhale lovuta kapena lopweteka. Nthawi zonse ndikwabwino kukaonana ndi akatswiri olimbitsa thupi kapena othandizira thupi ngati simukudziwa momwe mungachitire masewera olimbitsa thupi kapena ngati muli ndi matenda omwe analipo kale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kufikira mmbuyo kutambasula?

• Kutambasula kwa Triceps: Imani kapena khalani molunjika, kwezani mkono umodzi cham'mwamba, pindani pa chigongono, ndipo gwiritsani ntchito dzanja lanu lina kuti mukokere chigongono pang'onopang'ono kuti mutambasule mozama kumtunda ndi triceps.
• Kumbuyo kwa Neck Kutambasula: Imani ndi mapazi anu kutali-tali ndi manja kumbali yanu. Fikirani manja anu onse kumbuyo kwanu, ndipo gwirani dzanja lanu lakumanzere ndi dzanja lanu lamanja, kokerani pang'onopang'ono mkono wakumanzere ndikutambasula phewa lanu ndi kumbuyo.
• Kutambasula Chifuwa ndi Mapewa: Imirirani molunjika, lowetsani zala zanu kumbuyo kwanu ndikukweza manja anu mofatsa mpaka mutamva kutambasula m'mapewa anu ndi pachifuwa.
• Kutambasula Mapewa: Imani kapena khalani molunjika, bweretsani mkono umodzi pathupi lanu ndikugwiritsa ntchito mkono wanu wina kuukokera pafupi.

Izinto zokufunda ezishisa ezivumelekile Kufikira mmbuyo kutambasula?

• Child's Pose ndi ntchito ina yabwino kwambiri yomwe imathandizira Reach Up Back Stretch popeza imapereka kutambasula kwakuya, kumasuka kumunsi kwa msana wanu, m'chiuno, ntchafu, ndi akakolo, zomwe zimathandiza kumasula kupsinjika m'maderawa ndikuwongolera kuyenda kwanu konse.
• Cobra Pose ndizowonjezera kwambiri ku Reach Up Back Stretch popeza sikuti imangotambasula chifuwa chanu ndi mimba, komanso imalimbitsa msana ndi mapewa anu, kupititsa patsogolo kaimidwe kanu ndikupereka kutsutsana ndi kutambasula kumbuyo.