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Mphaka Wotambasula

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoErector Spinae
Amashwa eqhapho
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Ukuxhumana kwe Mphaka Wotambasula

The Cat Stretch ndi masewera osavuta koma opindulitsa kwambiri omwe amayang'ana kutambasula ndi kulimbikitsa msana ndi khosi, kulimbikitsa kusinthasintha ndi kuchepetsa kupsinjika. Ndioyenera kwa aliyense, kuphatikiza oyamba kumene ndi omwe akuchira kuvulala, chifukwa ndi yochepa koma yothandiza kwambiri. Anthu angafune kuchita nawo Cat Stretch kuti asinthe kaimidwe kawo, kuchepetsa ululu wammbuyo, komanso kulimbitsa thupi lawo lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mphaka Wotambasula

  • Sungani msana wanu ndipo maso anu akuyang'ana pansi kuti mukhale ndi msana wosalowerera.
  • Pamene mukukoka mpweya, tambani pang'onopang'ono msana wanu, ndikukankhira mimba yanu pansi ndikukweza mutu wanu kuyang'ana kutsogolo.
  • Pa exhale, zungulirani msana wanu mmwamba molunjika padenga, ndikulowetsa mchira wanu pansi ndikubweretsa chibwano chanu pachifuwa chanu, ngati mphaka akutambasula msana wake.
  • Bwerezani kayendetsedwe kameneka ka 5-10, kusuntha pang'onopang'ono komanso bwino pakati pa arch ndi malo ozungulira, kuyang'ana kutambasula ndi kusinthasintha kwa msana wanu.

Izinto zokwenza Mphaka Wotambasula

  • **Kupuma**: Kumbukirani kupuma pamene mukuzungulira msana wanu mmwamba molunjika padenga ndikupumira pamene mukupumula msana wanu kubwerera pansi. Kugwirizanitsa mpweya wanu ndi mayendedwe anu kungathandize kuwonjezera mphamvu ya kutambasula.
  • **Pewani Kutambasula Kwambiri**: Ngakhale kuli kofunika kutambasula mokwanira mmwamba ndi pansi pa kutambasula, pewani kukankhira kudutsa malo anu otonthoza. Kutambasula mopitirira muyeso kungayambitse kupsinjika kwa minofu kapena kuvulala. Ndi bwino kutambasula moyenera komanso mosamala kusiyana ndi kukankhira patali kwambiri.
  • **Limbitsani Moyo Wanu**: Mukamapanga Cat Stretch, ndikofunikira kuti mugwire minofu yam'mimba. Izi sizimangowonjezera mphamvu ya kutambasula komanso zimapereka chithandizo chowonjezera

Mphaka Wotambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mphaka Wotambasula?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cat Stretch. Ndi masewera olimbitsa thupi osavuta komanso odekha omwe nthawi zambiri amalimbikitsidwa kwa omwe angoyamba kumene ku yoga kapena olimba. Zimathandiza kusintha kusinthasintha komanso zingathandizenso kuthetsa kupsinjika kwa msana ndi khosi. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuyamba pang'onopang'ono ndikuwonetsetsa kuti mukuchita bwino kuti musavulale. Ngati mukumva kupweteka kapena kusapeza bwino, ndi bwino kuyimitsa ndikukambirana ndi achipatala kapena akatswiri olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mphaka Wotambasula?

  • "Side Cat Stretch" imafuna kuti mutambasule thupi lanu kumbali imodzi mukakhala pamphaka, zomwe zingathandize kutambasula minofu yam'mbali ndikuwonjezera kusinthasintha.
  • "Kneeling Cat Stretch" imaphatikizapo kugwada pamanja ndi mawondo anu, kenaka mukugwedeza msana wanu ngati mphaka, zomwe zingathandize kutambasula msana wanu ndi minofu ya khosi.
  • "Seated Cat Stretch" imachitidwa mutakhala pa zidendene zanu ndikutambasula manja anu pansi, zomwe zingathandize kutambasula msana, mapewa, ndi manja anu.
  • "Child's Pose Cat Stretch" imaphatikizapo kusuntha kuchokera ku mphaka kupita kumalo a mwanayo, zomwe zingathandize kutambasula msana wanu ndi chiuno.

Izinto zokufunda ezishisa ezivumelekile Mphaka Wotambasula?

  • Child's Pose ndi ntchito ina yowonjezera ya Cat Stretch chifukwa imayang'ananso kutambasula msana ndi kuthetsa kupsinjika kwa minofu yakumbuyo, kumapangitsanso ubwino wa Kutambasula kwa Mphaka.
  • Dongosolo Loyang'ana Pansi Pansi Lagalu ndilothandizira kwambiri ku Kutambasula kwa Mphaka chifukwa sikuti kumangotambasula msana komanso kumalimbitsa msana, mikono, ndi mapewa, kupereka masewera olimbitsa thupi pamene akuphatikizidwa ndi Kutambasula kwa Cat.

Amaxabiso angamahlekwane kanye Mphaka Wotambasula

  • Zolimbitsa Thupi Zotambasula mphaka
  • Kuchita Zolimbitsa Thupi M'chiuno
  • Zolimbitsa Thupi Zolunjika m'chiuno
  • Kuphunzitsa Kunenepa kwa Amphaka
  • Kulimbitsa Mphaka Kutambasula
  • Zolimbitsa Thupi Zanyumba Zachiuno
  • Kutambasula kwa Mphaka Kuchepetsa Chiuno
  • Kuchita Zolimbitsa Thupi Kwa Waistline
  • Mphaka Wotambasula Chiuno Kupanga
  • Palibe Zida Zolimbitsa M'chiuno