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 masewera olimbitsa thupi omwe amapangidwa kuti achepetse kupsinjika ndikuwonjezera kusinthasintha m'munsi kumbuyo. Ndi yabwino kwa anthu omwe amakumana ndi vuto la msana kapena omwe amakhala nthawi yayitali atakhala, zomwe zingayambitse kupsinjika m'derali. Kuchita kutambasula uku pafupipafupi kungathandize kuwongolera kaimidwe, kuchepetsa ululu wammbuyo, ndi kupititsa patsogolo kuyenda, ndikupangitsa kukhala kofunikira pazochitika zilizonse zolimbitsa thupi kapena zathanzi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugona Pansi Kumbuyo Kutambasula

• Kokani bondo limodzi mofatsa mpaka pachifuwa chanu, pogwiritsa ntchito manja anu kuligwira pamalo ake, kwinaku mwendo wina uli pansi.
• Gwirani izi kwa masekondi 20-30, mukumva kutambasula pang'ono kumbuyo kwanu.
• Pang'onopang'ono masulani bondo lanu ndikubwerera kumalo oyambira.
• Bwerezani ndondomekoyi ndi mwendo wina, ndipo pitirizani kusinthana pakati pa mwendo uliwonse kuti muwerenge chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Kugona Pansi Kumbuyo Kutambasula

• Mayendedwe Olamuliridwa: Phimbani bondo limodzi ndikulikokera pang'onopang'ono pachifuwa chanu pogwiritsa ntchito manja onse awiri. Gwirani izi kwa masekondi pafupifupi 20 mpaka 30, kenako pang'onopang'ono mubwerere mwendo wanu pamalo oyamba. Bwerezani kutambasula ndi mwendo wina. Ndikofunikira kuti muzichita mayendedwe awa pang'onopang'ono komanso mowongolera kuti musapumitse msana wanu.
• Njira Yopumira: Pumirani mozama komanso molingana panthawi yonse yolimbitsa thupi. Pumani mpweya pamene mukukokera bondo ku chifuwa chanu, ndikutulutsa mpweya pamene mukumasula. Kupuma koyenera kumathandiza kumasula minofu ndikuwonjezera mphamvu ya kutambasula.
• Pewani Kutambasula: Ngakhale kuli kofunika kutambasula msana wanu, pewani kukoka bondo

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. Zochita izi ndizosavuta komanso zofatsa, zomwe zimapangitsa kuti zikhale zabwino kwa anthu omwe angoyamba kumene. Zingathandize kuchepetsa ululu wammbuyo ndikuwongolera kusinthasintha. Komabe, tikulimbikitsidwa kuti muyambe kuchita masewera olimbitsa thupi pang'onopang'ono ndikuwonjezera mwamphamvu pakapita nthawi kuti musavulale. Ngati mukumva kupweteka kapena kupweteka, ndikofunikira kusiya nthawi yomweyo ndikufunsana ndi dokotala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugona Pansi Kumbuyo Kutambasula?

• Kutambasula kwa Msana: Pakusiyana uku, mumagona kumbuyo kwanu ndikuwoloka mwendo umodzi pamwamba pa mzake, kenaka mutembenuzire m'chiuno mwanu kumbali imodzi, ndi cholinga choti bondo lanu ligwire pansi.
• Kutambasula kwa Pelvic Tilt: Kutambasulaku kumaphatikizapo kugona chagada ndi mawondo anu akuwerama ndi mapazi pansi, ndikumangirira msana wanu ndikukankhira mimba yanu kunja.
• Kutambasula Kwapansi Kumbuyo: Izi zimachitidwa ndi kugona kumbuyo kwanu ndi mawondo anu akuwerama ndi mapazi pansi, ndikulola mawondo onse kugwa kumbali imodzi ndikusunga mapewa anu molimba pansi.
• Kutambasula kwa Cat-Cow: Ngakhale sikunagoneke pansi, yoga iyi imatha kutambasula bwino msana posinthana pakati pa kupindika.

Izinto zokufunda ezishisa ezivumelekile Kugona Pansi Kumbuyo Kutambasula?

• The Child's Pose ndi ntchito ina yabwino kwambiri yomwe ikugwirizana ndi Ling Lower Back Stretch. Imayang'ana minofu ya m'munsi ndipo imathandizira kutalikitsa ndi kutambasula msana, kupititsa patsogolo mphamvu ya Lying Lower Back Stretch.
• Pomaliza, Kutambasula kwa Knees-to-Chest kumathanso kugwirizana ndi Kugona Pamunsi Kumbuyo. Zochita izi zimathandiziranso kuthetsa kupsinjika m'munsi kumbuyo ndi m'chiuno, zomwe zingapangitse kuti Kugona Pansi Kumbuyo Kukhale kosavuta komanso kopindulitsa.