Mphaka Wotambasula

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

Ukuxhumana kwe Mphaka Wotambasula

The Cat Stretch ndi masewera olimbitsa thupi osavuta koma ogwira mtima omwe amathandizira kusinthasintha ndi mphamvu mumsana, kuthandiza kukonza kaimidwe komanso kuchepetsa ululu wammbuyo. Ndioyenera kwa anthu amisinkhu yonse yolimba, kuphatikiza oyamba kumene ndi omwe akuchira kuvulala. Zochita izi ndizofunikira chifukwa zimalimbikitsa kupuma, kuchepetsa nkhawa, ndipo zimatha kuphatikizidwa muzochita za tsiku ndi tsiku mosasunthika chifukwa cha kuchepa kwake.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mphaka Wotambasula

• Pumani mpweya mozama ndipo, pamene mukutulutsa mpweya, kuzungulira msana wanu molunjika padenga ngati mphaka, kukoka minofu ya m'mimba mwako ndikulowetsa mchira wanu pansi.
• Gwirani chithunzichi kwa masekondi angapo, ndikulola khosi lanu kupumula ndi mutu wanu kugwera pansi.
• Pumani mpweya kachiwiri ndipo pang'onopang'ono mubwerere ku malo osalowerera ndale, ndi kumbuyo molunjika ndi mutu wanu mopanda ndale.
• Bwerezani izi 5-10 nthawi, kapena nthawi zambiri momwe zilili bwino, kuyang'ana pa kayendetsedwe ka msana wanu ndi kuzama kwa mpweya wanu.

Izinto zokwenza Mphaka Wotambasula

• Mayendedwe Oyendetsedwa: Mukasamukira ku Cat Stretch, ndikofunikira kutero mowongolera. Pamene mukutulutsa mpweya, kuzungulira msana wanu kumtunda, kuonetsetsa kuti chibwano chanu chilowe m'chifuwa chanu. Pamene mukukoka mpweya, pindani msana wanu, kukweza chifuwa chanu ndi tailbone ku denga. Pewani kuthamangitsa mayendedwe awa kapena kugwiritsa ntchito ma jerky, zomwe zingayambitse kuvulala.
• Gwirani Ntchito Yanu: Kuchita pachimake ndikofunikira pakuwomba kwa Cat. Sizimangothandiza kukhalabe okhazikika komanso kumapangitsanso kutambasula ndi kulimbitsa phindu la masewera olimbitsa thupi. Onetsetsani kuti mukukoka minofu ya m'mimba kumtunda wanu pamene mukuyenda.

Mphaka Wotambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mphaka Wotambasula?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Cat Stretch. Ndizosavuta komanso zolimbitsa thupi zomwe zimathandiza kuwonjezera kusinthasintha ndi mphamvu ya msana. Zingathandizenso kuthetsa kupsinjika kwa msana ndi khosi. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuchita bwino kuti musavulale. Ngati simukutsimikiza, zingakhale zopindulitsa kukhala ndi mphunzitsi kapena katswiri wolimbitsa thupi kuti akutsogolereni muzolimbitsa thupi poyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mphaka Wotambasula?

• The Standing Cat Stretch ndi mtundu wina womwe umayima, kupinda m'chiuno, ndikuzungulira msana wako, wofanana ndi kutambasula kwa mphaka.
• The Seated Cat Stretch imachitika ndikukhala pampando, kuyika manja pa mawondo anu, ndikuzungulira msana wanu uku mukukweza chibwano chanu pachifuwa.
• The Wall Cat Stretch imaphatikizapo kuyimirira kutalika kwa mkono kuchokera pakhoma, kuika manja anu pakhoma, ndiyeno kuzungulira msana wanu uku mukugwedeza chibwano chanu.
• The Child's Pose Cat Stretch ndi kusintha komwe kumayambira pakuwoneka kwa mwana, kenako kupita kumalo otambasula amphaka, kuzungulira msana wanu ndikugwedeza chibwano chanu.

Izinto zokufunda ezishisa ezivumelekile Mphaka Wotambasula?

• Child's Pose ndi ntchito ina yomwe imathandizira Kutambasula kwa Mphaka monga momwe kumathandizira kusinthasintha kwa msana komanso kumapereka malo opumula, kutambasula m'munsi kumbuyo ndi m'chiuno, zomwe zingakhale zopindulitsa kwambiri pambuyo pochita Cat Stretch.
• Galu Woyang'ana Pansi amathandizira Kutambasula kwa Mphaka monga momwe amagwirira ntchito kuti atalikitse ndi kuchepetsa msana, kulimbitsa minofu ya msana ndikuwongolera kaimidwe kawonse, zomwe ndizopindula zomwe zimaperekedwa ndi Cat Stretch.