Kukumbatirana ndi chifuwa

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gluteus Maximus
• Amashwa eqhapho: Hamstrings

Ukuxhumana kwe Kukumbatirana ndi chifuwa

Kuchita masewera olimbitsa thupi a Hug Knees to Chest ndi njira yosavuta koma yothandiza yomwe imathandizira kusintha kusinthasintha, kuchepetsa kupsinjika kwam'mbuyo, komanso kulimbikitsa kugaya bwino. Ndizoyenera kwa anthu amisinkhu yonse yolimba, kuphatikiza oyamba kumene, ndipo zitha kukhala zopindulitsa makamaka kwa iwo omwe amakhala nthawi yayitali atakhala kapena kukhala ndi moyo wongokhala. Anthu angafune kuchita masewerawa chifukwa sikuti amangowonjezera thanzi lathupi komanso amalimbikitsa kupuma, zomwe zimapangitsa kuti zikhale zochepetsera nkhawa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukumbatirana ndi chifuwa

• Kwezani miyendo yanu pang'onopang'ono ndikuweramitsa mawondo anu, kuwabweretsa pachifuwa chanu.
• Mangirirani manja anu mozungulira mawondo anu, ngati kuti mukuwakumbatira, ndipo gwirani malowa kwa masekondi angapo.
• Tulutsani manja anu ndikutsitsa pang'onopang'ono miyendo yanu kubwerera kumalo oyambira.
• Bwerezani izi kubwereza kangapo, kuonetsetsa kuti mukupuma mokhazikika nthawi yonseyi.

Izinto zokwenza Kukumbatirana ndi chifuwa

• Mayendedwe Olamuliridwa: Maondo anu pang'onopang'ono ndi kuwabweretsa pa chifuwa chanu, kukulunga manja anu mozungulira ngati kuti mukuwakumbatira. Ndikofunikira kupewa kugwedezeka kapena mayendedwe othamanga omwe amatha kusokoneza minofu kapena kuvulaza. M'malo mwake, yang'anani pamayendedwe osalala, olamulidwa.
• Kupuma Moyenera: Pumirani pamene mukukokera mawondo anu pachifuwa chanu, ndikupumirani pamene mukubwerera kumalo oyambira. Njira yoyenera yopumira ndiyofunikira kuti thupi lanu lizigwira bwino ntchito ndikuwonetsetsa kuti musakhale opepuka kapena chizungulire.
• Peŵani kutambasula: Pamene kuli kofunika kukoka

Kukumbatirana ndi chifuwa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukumbatirana ndi chifuwa?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a "Hug Knees to Chest". Ndi kutambasula kosavuta komanso kothandiza komwe kumathandizira kumasula msana, kuchepetsa kupsinjika, ndikuwongolera kusinthasintha. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuyamba pang'onopang'ono ndikuwonetsetsa kuti mukuchita bwino kuti musavulale. Momwe mungachitire izi: 1. Gona chagada chagada pa mphasa ya yoga kapena pamalo ophimbidwa. 2. Phimbani mawondo anu ndikuwakokera mmwamba pa chifuwa chanu. 3. Mangirirani manja anu m’mawondo anu, ngati kuti mukuwakumbatira. 4. Gwirani malowa kwa masekondi 15-30, kapena motalika bwino. 5. Kumasula ndi kubwereza. Nthawi zonse muzikumbukira kupuma bwinobwino mutagwira kutambasula. Ngati mukumva ululu uliwonse, siyani masewerawa nthawi yomweyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukumbatirana ndi chifuwa?

• Gwirani mawondo anu pachifuwa chanu ndikukulunga manja anu mowakumbatira motonthoza.
• Kokani miyendo yanu mmwamba ndikuigwira pafupi ndi chifuwa chanu podzitonthoza nokha.
• Sonkhanitsani mawondo anu pachifuwa chanu, ndikukumbatirani mofunda, motetezeka.
• Gwirani maondo anu pachifuwa chanu, kuwakumbatira molimba, motonthoza.

Izinto zokufunda ezishisa ezivumelekile Kukumbatirana ndi chifuwa?

• The Seated Forward Bend ndi ntchito ina yowonjezera pamene imayang'ananso kutambasula m'munsi kumbuyo ndi hamstrings, kupititsa patsogolo kusinthasintha komwe kumachokera ku Hug Knees to Chest.
• Zochita zolimbitsa thupi za Glute Bridge ndizothandizira kwambiri ku Hug Knees ku Chifuwa, chifukwa zimalimbitsa glutes ndi m'munsi kumbuyo, kupereka chithandizo chabwino komanso kugwirizanitsa panthawi ya Hug Knees to Chest.