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Kutambasula kwa Msana

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoErector Spinae
Amashwa eqhapho
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Ukuxhumana kwe Kutambasula kwa Msana

The Spine Stretch ndi masewera olimbitsa thupi opindulitsa omwe amayang'ana pakuwongolera kusinthasintha, kulimbikitsa kaimidwe bwino, komanso kuchepetsa ululu wammbuyo. Ndi chisankho chabwino kwambiri kwa anthu amagulu onse olimbitsa thupi, makamaka omwe amathera nthawi yayitali atakhala kapena kukhala ndi moyo wongokhala. Pogwiritsa ntchito izi m'chizoloŵezi chawo, anthu amatha kupititsa patsogolo thanzi lawo la msana, kuonjezera kuyenda, ndi kuthetsa kupsinjika maganizo, motero kumapangitsa kuti moyo wawo ukhale wabwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasula kwa Msana

  • Kupuma mozama komanso pamene mukutuluka, pang'onopang'ono yambani kutsamira kutsogolo kuchokera m'chiuno mwanu, kusunga msana wanu molunjika komanso wautali.
  • Gwirani manja anu molunjika kumapazi anu momwe mungathere popanda kuzungulira msana wanu, ndi cholinga chokhudza zala zanu.
  • Gwirani kutambasula kwa masekondi angapo, kupitiriza kupuma mozama ndikumva kutambasula kwa msana wanu ndi hamstrings.
  • Pang'onopang'ono kwezani thupi lanu kubwerera kumene mukuyambira pamene mukukoka mpweya, ndipo bwerezani masewera olimbitsa thupi kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Kutambasula kwa Msana

  • Gwirani Ntchito Yanu: Cholakwika china chofala ndikusagwiritsa ntchito bwino minofu yapakatikati. Kuti mutambasule bwino msana wanu, muyenera kugwirizanitsa minofu yanu yam'mimba. Ingoganizirani kukokera mimba yanu ku msana wanu ndikugwira ntchitoyi nthawi yonse yochita masewera olimbitsa thupi.
  • Osathamanga: Kutambasula kwa msana si masewera olimbitsa thupi omwe ayenera kuthamangitsidwa. Tengani nthawi yanu kuti mutambasule pang'onopang'ono ndikusintha msana wanu, mukumva vertebra iliyonse ikuyenda. Kusuntha kothamanga kungayambitse kupsinjika kapena kuvulala.
  • Kupumira: Kupuma koyenera ndikofunikira pakuchita izi. Pumirani mozama mukakhala motalika, ndikutulutsa mpweya mukamatambasula, ndikulingalira kuti msana wanu ukutsanulira

Kutambasula kwa Msana Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutambasula kwa Msana?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Spine Stretch. Komabe, ayenera kuyamba pang’onopang’ono komanso mosamala kuti asavulale. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena wothandizira thupi kuti awatsogolere pochita masewera olimbitsa thupi poyamba kuti atsimikizire mawonekedwe abwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunika kumvetsera thupi lanu osati kukankhira mwamphamvu ngati mukumva kupweteka kapena kupweteka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasula kwa Msana?

  • Kutambasulira kwa Msana Ndi Kupotoza: Mtunduwu umawonjezera kupotoza kwa chikhalidwe cha msana kutambasula, kuthandiza kuonjezera kusinthasintha ndi mphamvu mu obliques ndi kutsika kumbuyo.
  • Kutambasulira kwa Msana pa Mpira Wokhazikika: Kugwiritsa ntchito mpira wokhazikika pakutambasula uku kumathandizira kutambasula mozama ndikuthandizira kuwongolera bwino komanso kukhazikika.
  • Standing Spine Stretch: Kusiyanaku kumachitika kuyimirira ndipo kumaphatikizapo kugwada kutsogolo m'chiuno, kulola mphamvu yokoka kuti ikuthandizeni kukulitsa kutambasula kwa msana wanu.
  • Kutambasula kwa Msana ndi Gulu Lotsutsa: Kuphatikizira gulu lotsutsa mukutambasula kungathandize kuwonjezera mphamvu ya kutambasula ndi mphamvu, kupereka kutambasula mozama kwa minofu yomwe ili pamsana.

Izinto zokufunda ezishisa ezivumelekile Kutambasula kwa Msana?

  • Zochita za Mbalame-Galu zimakwaniritsa Kutambasula kwa Msana chifukwa sikuti kumangotambasula msana komanso kumalimbitsa minofu yapakatikati ndi yakumbuyo, kumapangitsa kukhazikika komanso kukhazikika komwe kuli kofunikira kuti msana ukhale wathanzi.
  • Child's Pose ndi masewera ena abwino kwambiri omwe amalumikizana bwino ndi Kutambasula kwa Msana chifukwa kumapereka kutambasula kwakuya, kumasuka kwa msana, m'chiuno, ntchafu, ndi akakolo, zomwe zimathandiza kumasula kupsinjika kwa msana ndikulimbikitsa thanzi la msana.

Amaxabiso angamahlekwane kanye Kutambasula kwa Msana

  • Kuchita masewera olimbitsa thupi kwa Spine Stretch
  • Zochita zolimbitsa thupi zolemetsa
  • Back kulimbikitsa zolimbitsa thupi
  • Chizoloŵezi Chotambasula Msana
  • Zochita zolimbitsa thupi zolimbitsa thupi kumbuyo
  • Zochita zochepetsera ululu wammbuyo
  • Kuchita masewera olimbitsa thupi kwa msana
  • Kulemera kwa msana kumatambasula
  • Kulimbitsa minofu yakumbuyo
  • Kuchita masewera olimbitsa thupi kwa Spine Stretch kwa ululu wammbuyo