Kuyimirira kufikira mmbuyo mozungulira kutambasula

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kuyimirira kufikira mmbuyo mozungulira kutambasula

The Standing Reach Up Back Rotation Stretch ndi masewera olimbitsa thupi omwe amathandizira kusinthasintha komanso kuyenda kosiyanasiyana mumsana wanu, mapewa, ndi kumtunda kumbuyo. Ndi yabwino kwa anthu omwe amathera nthawi yayitali atakhala kapena omwe amachita masewera ndi zochitika zomwe zimafuna kusuntha kwambiri kwa thupi. Mwa kuphatikiza kutambasuka uku muzochita zanu, mutha kusintha kaimidwe kanu, kuchepetsa kukhumudwa kwam'mbuyo, ndikuwonjezera magwiridwe antchito anu onse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimirira kufikira mmbuyo mozungulira kutambasula

• Pang'onopang'ono kwezani manja anu pamwamba pa mutu wanu, kulumikiza zala zanu ndi manja anu kuyang'ana mmwamba.
• Tengani mpweya wozama, ndipo pamene mukutulutsa mpweya, tembenuzani pang'onopang'ono thupi lanu lakumtunda kumanja, ndikusunga chiuno ndi thupi lanu.
• Gwirani izi kwa masekondi 15-30, mukumva kutambasula kumbuyo kwanu ndi mbali.
• Pang'onopang'ono bwererani pakati ndikubwereza kuzungulira kumanzere. Chitani kutambasula uku kangapo mbali iliyonse.

Izinto zokwenza Kuyimirira kufikira mmbuyo mozungulira kutambasula

• Kusuntha kwa Arm: Fikirani manja anu molunjika kumutu, kulumikiza zala zanu, kenako tembenuzani thupi lanu lakumtunda kumbali imodzi. Ndikofunikira kuti musamafulumire kusunthaku kapena kugwiritsa ntchito zolimbitsa thupi, chifukwa izi zingayambitse kupsinjika kwa minofu. Onetsetsani kuti kuzungulira kumachokera ku torso yanu osati manja anu okha.
• Kupumira Koyendetsedwa: Kumbukirani kupuma moyenera panthawi yotambasula. Pumani mpweya pamene manja anu akufikira mmwamba, ndi kupuma pamene mukuzungulira. Kugwira mpweya wanu kungayambitse mavuto ndi kuchepetsa mphamvu ya kutambasula.
• Kutambasula Pang'onopang'ono: Ndikofunikira kuwonjezera kutambasula pang'onopang'ono pakapita nthawi. Musakakamize thupi lanu pamalo omwe silinakonzekere, chifukwa izi zingayambitse kuvulala. Ngati mukumva kusapeza bwino kapena kupweteka, chepetsani kutambasula kapena kuyimitsani palimodzi.
• Wokhazikika

Kuyimirira kufikira mmbuyo mozungulira kutambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyimirira kufikira mmbuyo mozungulira kutambasula?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Standing Reach Up Back Rotation Stretch. Ndizochita zolimbitsa thupi zosavuta komanso zogwira mtima kuti muzitha kusinthasintha komanso kuyenda mosiyanasiyana mumsana ndi mapewa. Komabe, ndikofunikira kuchita bwino kuti musavulale. Ngati ndinu woyamba, yambani pang'onopang'ono ndipo musadzikakamize kwambiri. Mvetserani thupi lanu ndikusiya ngati mukumva kusapeza bwino. Zingakhalenso zothandiza kukhala ndi mphunzitsi kapena katswiri wolimbitsa thupi kuti akutsogolereni muzolimbitsa thupi kuti mukhale ndi mawonekedwe oyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyimirira kufikira mmbuyo mozungulira kutambasula?

• Lunge ndi Spinal Twist: Pakusinthika uku, mumayamba molunjika, kenaka potozani torso yanu kumbali ya mwendo wakutsogolo uku mukukwera mmwamba ndi mkono wina.
• Kutambasula kwa Cat-Cow: Yoga iyi imaphatikizapo kugwada m'manja ndi mawondo ndikuzungulira msana wanu, womwe umatambasula ndikuzungulira msana.
• Supine Spinal Twist: Kutambasula uku kumachitika mutagona kumbuyo kwanu, manja anu atatambasula kumbali ndipo mawondo anu amapindika ndikupotoza mbali imodzi pamene mukutembenuzira mutu wanu kumbali ina.
• Kutambasula Kwamapewa: Imirirani molunjika ndi kuwoloka mkono umodzi kudutsa thupi lanu, ndiye gwiritsani ntchito mkono wanu wina kuukokera pafupi ndi chifuwa chanu, ndikuthandiza kutambasula ndi kutambasula.

Izinto zokufunda ezishisa ezivumelekile Kuyimirira kufikira mmbuyo mozungulira kutambasula?

• Kutambasula kwa Cat-Cow: Yoga iyi imakwaniritsa kuyimirira mozungulira mozungulira poyang'ana msana ndi minofu yapamimba. Zimaphatikizapo kusuntha pakati pa maonekedwe awiri omwe amatambasula ndi kusinthasintha msana, kulimbikitsa kusinthasintha ndi mphamvu kumbuyo ndi pakati.
• Maonekedwe a Mwana : Yoga yobwezeretsa iyi ndi yabwino kutambasula msana ndi m'chiuno, ndikupereka mtunda wotambasula mpaka kuyimirira kubwerera kumbuyo. Zimakuthandizani kuti mupumule ndikumasula kupsinjika kumbuyo kwanu ndi khosi, kukulitsa phindu la kutambasula kozungulira.