Kugona Pansi Kumbuyo Kutambasula

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

Ukuxhumana kwe Kugona Pansi Kumbuyo Kutambasula

The Lying Lower Back Stretch ndi ntchito yopindulitsa yomwe imayang'ana makamaka minofu ya m'munsi, yomwe imathandizira kuchepetsa kupsinjika ndikusintha kusinthasintha. Ndichizoloŵezi chabwino kwa anthu omwe amakhala nthawi yayitali atakhala kapena omwe akuvutika m'munsi. Anthu angafune kuchita nawo masewerawa chifukwa amatha kusintha kaimidwe, kuyenda bwino, komanso kuchepetsa chiopsezo cha kupweteka kwa msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugona Pansi Kumbuyo Kutambasula

• Pang'onopang'ono kwezani bondo limodzi ndikugwiritsa ntchito manja anu kulikokera pachifuwa chanu pang'onopang'ono, mwendo winawo ukhale pansi.
• Gwirani malowa kwa masekondi 15 mpaka 30, mukumva kutambasula pang'ono m'munsi mwa msana ndi m'chiuno.
• Pang'onopang'ono kumasula bondo ndikubwerera kumalo oyambira.
• Bwerezani ndondomekoyi ndi mwendo wina, ndipo pitirizani kusinthana miyendo kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Kugona Pansi Kumbuyo Kutambasula

• Bondo ku Chifuwa: Mosamala pindani bondo limodzi ndikulibweretsa cha pachifuwa chanu, ndikugwira manja anu mozungulira bondo kapena shin kuti mugwire. Cholakwika chofala apa ndikukokera bondo molimbika kwambiri pachifuwa, zomwe zimatha kusokoneza msana wanu. M'malo mwake, gwirani bondo lanu mofatsa mpaka mutakhala bwino.
• Khalani ndi Msana Wosalowerera Ndale: Pamene mukukoka bondo lanu pachifuwa chanu, onetsetsani kuti msana wanu ndi msana wanu ukhale wosalowerera ndale pansi. Pewani kumangirira msana wanu kapena kukweza m'chiuno mwanu pansi, chifukwa izi zingayambitse kupsinjika kwa msana.
• Gwirani ndi Kusintha: Gwirani kutambasula kwa masekondi pafupifupi 20 mpaka 30, kenaka mutulutse mwendo wanu pang'onopang'ono poyambira. Bwerezani

Kugona Pansi Kumbuyo Kutambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugona Pansi Kumbuyo Kutambasula?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Liing Lower Back Stretch. Ndi kutambasula pang'onopang'ono komwe kungathandize kuchepetsa kupweteka kwa msana ndi kupsinjika maganizo. Komabe, ndikofunikira nthawi zonse kuyamba pang'onopang'ono ndikusunga mawonekedwe oyenera kuti musavulale. Ngati pali kusapeza bwino kapena kupweteka panthawi yochita masewera olimbitsa thupi, ndikulangizidwa kuti muyime ndikuwonana ndi akatswiri olimbitsa thupi kapena ochiritsa thupi. Ndi bwinonso kutenthetsa musanayambe chizolowezi chilichonse chotambasula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugona Pansi Kumbuyo Kutambasula?

• The Supine Spinal Twist: Mu kusiyana kumeneku, mumagona kumbuyo kwanu ndikudutsa mwendo umodzi pamwamba pa mzake, kenaka mutembenuzire msana wanu pang'onopang'ono potembenuza mawondo anu kumbali imodzi.
• The Pelvic Tilt Stretch: Izi zimaphatikizapo kugona chagada ndi mawondo anu atawerama, kenako ndikukweza chiuno chanu mofatsa ndikutsitsa pansi.
• Kutambasula kwa Miyendo: Pakusiyana uku, mumagona kumbuyo kwanu pafupi ndi khoma ndikutambasula miyendo yanu pamwamba pa khoma, zomwe zingathandize kutambasula msana wanu ndikuchepetsa kupsinjika.
• The Bridge Stretch: Izi zimaphatikizapo kugona chagada ndi mawondo anu, ndikukweza m'chiuno mwanu pansi kuti mupange mlatho, womwe ungathe kutambasula msana wanu ndikulimbitsa minofu yanu yapakati.

Izinto zokufunda ezishisa ezivumelekile Kugona Pansi Kumbuyo Kutambasula?

• Child's Pose imathandiziranso Kugona Pamunsi Kumbuyo Kutambasula chifukwa kumapangitsa kutambasula pang'onopang'ono ndi kumasuka kwa minofu ya m'munsi, kuthandizira kutulutsa mphamvu ndi kulimbikitsa kuchira.
• Knee to Chest Stretch ikhoza kukhala yowonjezera yopindulitsa ku njira yowongoka ya Lying Lower Back Stretch pamene imayang'ana pa hamstrings ndi matako, minofu yomwe, ikakhala yolimba, ingathandize kuchepetsa kupweteka kwa msana.