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 amapangidwa kuti apititse patsogolo kusinthasintha ndi kusuntha kwa msana ndi mapewa. Ndizopindulitsa makamaka kwa othamanga, anthu omwe amangokhala osachita masewera olimbitsa thupi, kapena aliyense amene akufuna kusintha kayendedwe ka thupi ndi kaimidwe kawo. Kuphatikizira kutambasula uku muzochita zanu kungathandize kuchepetsa ululu wammbuyo, kupititsa patsogolo masewera olimbitsa thupi, ndi kulimbikitsa kusinthasintha kwa thupi, zomwe zimapangitsa kukhala chisankho choyenera pa thanzi labwino komanso kulimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimirira kufikira mmbuyo mozungulira kutambasula

• Pang'onopang'ono kwezani manja anu onse pamwamba pa mutu wanu, kufika pamtunda momwe mungathere, pamene mukusunga bwino ndi kaimidwe.
• Mikono yanu ikatambasulidwa pamwamba panu, yambani kuzungulira thupi lanu lakumtunda pang'onopang'ono kupita kumanja, ndikusunga manja anu mmwamba.
• Gwirani izi kwa masekondi 15 mpaka 30, mukumva kutambasula kumbuyo kwanu ndi mbali.
• Pang'onopang'ono bwererani kumalo oyambira ndikubwereza ndondomekoyi kumanzere. Kumbukirani kupuma nthawi yonseyi ndikukhalabe ndikuyenda pang'onopang'ono, kolamulirika.

Izinto zokwenza Kuyimirira kufikira mmbuyo mozungulira kutambasula

• Kufikira Moyenera ndi Kuzungulira: Kwezani manja anu kumutu, kulumikiza zala zanu, ndikufika pamwamba momwe mungathere. Kenaka tembenuzani pang'onopang'ono thupi lanu lakumtunda kumbali imodzi. Ndikofunika kuonetsetsa kuti kuzungulira kumachokera m'chiuno mwanu osati m'chiuno mwanu. Kulakwitsa kofala ndiko kupotoza kuchokera m'chiuno, zomwe zimatha kusokoneza msana.
• Kuyenda Koyendetsedwa: Nthawi zonse onetsetsani kuti mayendedwe anu akuchedwa komanso amayendetsedwa. Pewani kugwedezeka kapena kuthamanga chifukwa izi zingayambitse kupsinjika kwa minofu kapena kuvulala.
• Kupuma: Musaiwale kupuma pamene mukutambasula. Pumani mpweya pamene mukufika mmwamba ndikutulutsa mpweya pamene mukuzungulira. Kugwira mpweya wanu kungapangitse kukangana kosafunikira ndikuchepetsa mphamvu ya kutambasula

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 zomwe zimathandiza kusintha kusinthasintha komanso kuyenda kwa msana ndi mapewa. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuyamba pang'onopang'ono ndikuwonjezera mphamvu kuti musavulale. Ngati mukumva kupweteka kapena kusapeza bwino, siyani masewerawa nthawi yomweyo ndipo funsani akatswiri olimbitsa thupi kapena othandizira thupi.

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

• Kutambasulira kwabodza kumaphatikizapo kugona chagada pa mphasa, kutambasula manja anu kumbali, ndiyeno pang'onopang'ono mutembenuzire mawondo anu kumbali imodzi ndikusunga msana wanu pansi.
• Kutambasula kwa Cat-Cow ndi kusiyana kwina komwe kumayambira pazinayi zonse, kenaka mutembenuzire msana wanu kumtunda (monga mphaka) ndikuuviika pansi (monga ng'ombe), kulimbikitsa kusinthasintha kwa msana.
• Maonekedwe a Mwana ndi Kupotoza ndi kusiyana komwe, kuchokera pamalo ogwada, mumakhala kumbuyo kwa zidendene zanu, kutambasula manja anu kutsogolo, ndiyeno mufikitse mkono umodzi pansi pa mzake kuti mupotoze msana wanu.
• The High Lunge yokhala ndi Twist ndikusintha kotsogola komwe mumalowera, kufikira

Izinto zokufunda ezishisa ezivumelekile Kuyimirira kufikira mmbuyo mozungulira kutambasula?

• The Seated Twist Yoga Pose ndi masewera ena okhudzana ndi momwe amalumikizirana ndi kusuntha kwa msana. Zochita izi zingathandize kupititsa patsogolo kayendedwe ka msana, kupititsa patsogolo ubwino wa Standing Reach Up Back Rotation Stretch.
• The Child's Pose ndi ntchito yopindulitsa yophatikizana ndi Standing Reach Up Back Rotation Stretch chifukwa imapereka kutambasula mofatsa mpaka kumunsi. Izi zingathandize kuthetsa vuto lililonse lomwe lingakhalepo kumbuyo panthawi yozungulira, zomwe zimapangitsa kuti njira yonse yotambasula ikhale yogwira mtima.