Kukhudza Zala Zam'tsogolo ziwiri

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

Ukuxhumana kwe Kukhudza Zala Zam'tsogolo ziwiri

Awiri Pamaso Pamaso Kukhudza ndi masewera osavuta koma ogwira mtima omwe amayang'ana kwambiri hamstrings, m'munsi kumbuyo, ndi minofu ya glute, kulimbikitsa kusinthasintha ndi mphamvu m'maderawa. Ndizoyenera aliyense, kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi, chifukwa champhamvu yake yosinthika komanso kutsika kwake. Anthu angafune kuchita izi kuti azitha kusinthasintha, kuwongolera kaimidwe kawo, komanso kuchepetsa chiopsezo cha kuvulala pazochitika zatsiku ndi tsiku kapena zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukhudza Zala Zam'tsogolo ziwiri

• Kwezani mwendo wanu wakumanja kutsogolo kwanu ndikusunga phazi lanu lakumanzere pansi.
• Pamene mukukweza mwendo wanu wakumanja, pindani m'chiuno ndikugwira phazi lanu lamanja ndi dzanja lanu lamanzere, ndikusunga dzanja lanu lamanja.
• Bwererani ku malo oyambirira ndikubwereza kayendedwe komweko, nthawi ino mukukweza mwendo wanu wakumanzere ndikuwukhudza ndi dzanja lanu lamanja.
• Pitirizani kusinthana pakati kumanja ndi kumanzere kuti mubwereze kuchuluka komwe mukufuna, ndikusunga nyimbo yokhazikika ponseponse.

Izinto zokwenza Kukhudza Zala Zam'tsogolo ziwiri

• Fomu Yoyenera: Onetsetsani kuti fomu yanu ndi yolondola. Imani wamtali ndi mapazi anu motalikirana m'lifupi. Pamene mukuwerama kuti mugwire zala zanu, sungani msana wanu mowongoka ndikuwerama kuchokera m'chiuno mwanu, osati m'chiuno mwanu. Kulakwitsa kofala ndikuzungulira kumbuyo, komwe kungayambitse kupsinjika kapena kuvulala.
• Osaukakamiza: Musamaumirize thupi lanu kuti lifike zala zanu ngati sizingatheke poyamba. Ziri bwino ngati simungathe kukhudza zala zanu. Cholinga ndikumverera kutambasula m'chiuno mwanu, osati kuti mufike zala zanu. M'kupita kwa nthawi, pamene kusinthasintha kwanu kukukula, mudzatha kufika patali.
• Kupuma: Kumbukirani kupuma moyenera panthawi yonse yolimbitsa thupi. Kugwira mpweya wanu

Kukhudza Zala Zam'tsogolo ziwiri Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukhudza Zala Zam'tsogolo ziwiri?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi Awiri a Front Toe Touching. Komabe, m’pofunika kuti muyambe pang’onopang’ono osati kukankhira kupyola mulingo wa chitonthozo chanu kuti musavulale. Ndi bwinonso kutenthetsa thupi musanayambe kuchita masewera olimbitsa thupi. Ngati woyambitsa akupeza zovuta kukhudza zala zawo, akhoza kuyamba ndi kufika mpaka momwe angathere ndikuwonjezera pang'onopang'ono kayendetsedwe kake pakapita nthawi. Nthawi zonse tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kuti muwonetsetse kuti masewerawa akuchitidwa moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukhudza Zala Zam'tsogolo ziwiri?

• Kusintha kwa Standing Toe Touch kumafuna kuti muimirire, kupinda m'chiuno, ndikufika pansi kuti mugwire zala zanu.
• Kusiyana kwa Supine Toe Touch kumaphatikizapo kugona kumbuyo, kukweza miyendo yanu mumlengalenga, ndikufika mmwamba kuti mukhudze zala zanu.
• Kusiyana kwa Kukhudza Kwamlendo Kumodzi kumakupangitsani kuyimirira mwendo umodzi ndikukweza mwendo wina kutsogolo kwanu ndikufikira kukhudza zala zanu.
• Kusiyana kwa Cross-Body Toe Touch kumaphatikizapo kuyimirira ndi kukweza mwendo umodzi kudutsa thupi lanu, ndiyeno kufika ndi dzanja lina kuti mukhudze zala zanu.

Izinto zokufunda ezishisa ezivumelekile Kukhudza Zala Zam'tsogolo ziwiri?

• Zochita zolimbitsa thupi za Pilates Roll Up zimakwaniritsanso Kukhudza Kwapamanja Kwambiri Kwambiri chifukwa kumalimbikitsa mphamvu zapakati komanso kusinthasintha, zomwe ndizofunikira kuti mukhalebe okhazikika komanso okhazikika panthawi yogwira chala.
• The Downward Dog yoga pose ndi masewera enanso ogwirizana omwe amakwaniritsa Kukhudza Kwaza Zala Zam'manja Kuwiri chifukwa kumatambasula thupi lonse, makamaka kulunjika ku hamstrings ndi ana a ng'ombe, madera omwe amachitiranso kukhudza zala.