Kunama Kutsamira Pa Khoma Lotambasula

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kunama Kutsamira Pa Khoma Lotambasula

Kugona Kutsamira Pa Khoma Kutambasula ndi masewera osavuta koma ogwira mtima omwe amalimbikitsa kusinthasintha, kumapangitsa kuyenda bwino, ndikuthandizira kuthetsa ululu wammbuyo. Ndi yabwino kwa anthu amisinkhu yonse yolimbitsa thupi, makamaka omwe amakhala nthawi yayitali atakhala kapena kukhala ongokhala. Mwa kuphatikiza kutambasula uku muzochita zanu, mutha kukulitsa kaimidwe ka thupi lanu lonse, kuchepetsa kupsinjika kwa minofu, ndikulimbikitsa kupumula, ndikupangitsa kukhala chisankho chabwino kwambiri paumoyo wathupi komanso kuwongolera kupsinjika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kunama Kutsamira Pa Khoma Lotambasula

• Yambani ndikuyika bulangeti lopindika kapena ma yoga pakhoma.
• Khalani m'mphepete mwa mphasa kapena bulangeti, ndi mbali yanu yakumanja pakhoma.
• Pamene mukutulutsa mpweya, pindani pang'onopang'ono miyendo yanu pakhoma ndikugoneka msana wanu ndi mutu pamphasa.
• Tambasulani manja anu kumbali, miyendo yanu ikhale yolimba, ndipo tambasulani mapazi anu ku thupi lanu.
• Khalani pamalo awa kwa mphindi 5-15, pumani pang'onopang'ono, ndiyeno pindani mosamala mbali imodzi mukakonzeka kutuluka.

Izinto zokwenza Kunama Kutsamira Pa Khoma Lotambasula

• Kupumula Kwa Thupi Lonse: Onetsetsani kuti thupi lanu lonse lapumula panthawiyi. Kulimbitsa thupi lanu, makamaka khosi lanu, mapewa, kapena kutsika kumbuyo, kungayambitse kusapeza bwino ndi kupsinjika, kugonjetsa cholinga cha kutambasula. Gwiritsani ntchito pilo kapena bolster pansi pa msana wanu ngati kuli kofunikira.
• Kuwonjeza Pang'onopang'ono Kutambasula: Musakakamize thupi lanu kuti likhale lotambasula kwambiri nthawi yomweyo. Yambani ndi chiuno chanu pang'ono kutali ndi khoma ngati mukumva kutambasula kwambiri mu hamstrings. Pamene mukukhala bwino, mukhoza kusuntha chiuno chanu pafupi ndi khoma kuti mutambasule mozama.
• Kupumira Mosasinthasintha: Khalanibe ndi kapumidwe kosasintha. Kugwira mpweya wanu kapena kupuma kosakhazikika

Kunama Kutsamira Pa Khoma Lotambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kunama Kutsamira Pa Khoma Lotambasula?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Liing Leaning Against The Wall Stretch. Ndiko kutambasula kofatsa komwe nthawi zambiri kumalimbikitsidwa kwa omwe angoyamba kumene kuchita masewera olimbitsa thupi chifukwa kumathandiza kusintha kusinthasintha, makamaka mu hamstrings ndi kutsika kumbuyo. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kugwiritsa ntchito mawonekedwe ndi njira yoyenera kuti musavulale. Ngati mukumva kuwawa kulikonse mukuchita masewerawa, ndibwino kuti muyime ndikuwonana ndi akatswiri olimbitsa thupi kapena othandizira thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kunama Kutsamira Pa Khoma Lotambasula?

• Seated Forward Bend Wall Stretch: Mukusintha uku, mumakhala moyang'anizana ndi khoma ndi miyendo yanu yotambasulidwa patsogolo panu ndikutsamira kutsogolo kukhudza khoma, kutambasula msana wanu ndi hamstrings.
• Kutambasulira Khoma Kumbali: Izi zimaphatikizapo kugona chammbali ku khoma ndi miyendo yanu yokhomeredwa ndikuwongoleredwa, kenako nkufikira mkono wanu pamwamba pamutu pakhoma kuti mutambasule mbali ya thupi lanu.
• Kutambasulira Khoma Lagulugufe: Kugona kumbuyo kwanu, ikani mapazi anu pamodzi ndi khoma ndi mawondo anu akugwa ndikugwera m'mbali kuti mupange mawonekedwe agulugufe, omwe angathandize kutambasula ntchafu zanu zamkati ndi chiuno.
• Kugona Wall Straddle Stretch: Kusiyanaku kumaphatikizapo kugona chagada ndi miyendo yanu yotambasulidwa ku khoma mu mawonekedwe a V.

Izinto zokufunda ezishisa ezivumelekile Kunama Kutsamira Pa Khoma Lotambasula?

• "Child's Pose" ndi ntchito ina yopindulitsa, yomwe ikugwirizana ndi Kugona Kutsamira Pakhoma Lalikulu popereka kutambasula pang'onopang'ono kumunsi kumbuyo ndi m'chiuno, malo omwe angakhale olimba kuti asamangokhalira kutambasula khoma.
• "Legs-Up-The-Wall Pose" ndi njira yobwezeretsa yoga yomwe imagwirizana ndi Kunama Kutsamira Pakhoma Lotambasula monga imagwiritsanso ntchito khoma kuthandizira, ndikuthandizira kupumula minofu ya m'munsi mwa thupi, kulimbikitsa kutuluka kwa magazi ndikuthandizira kuchira. .