Msana

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Msana

The Spine Exercise ndi masewera olimbitsa thupi opindulitsa omwe amapangidwa kuti azitha kusinthasintha, kaimidwe, komanso kuchepetsa ululu wammbuyo. Ndi yabwino kwa anthu amisinkhu yonse yolimba, makamaka omwe amakhala nthawi yayitali kapena omwe ali ndi mbiri yakumbuyo. Kuchita masewera olimbitsa thupi kungathandize kuti msana ukhale wathanzi, kuchepetsa kupsinjika maganizo, komanso kugwira ntchito kwa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Msana

• Yambani ndi kukhala pansi ndi miyendo yanu patsogolo panu ndipo mapazi anu amasinthasintha.
• Phimbani bondo lanu lakumanja ndikuyika phazi lanu lakumanja kunja kwa bondo lanu lakumanzere.
• Ikani dzanja lanu lamanja kumbuyo kwanu kuti muthandizidwe, kenaka pindani chigongono chanu chakumanzere ndikutembenukira kumanja, ndikuyika kumbuyo kwa chigongono chanu motsutsana ndi bondo lanu lakumanja.
• Kokani mpweya kuti mukhale wamtali ndikutulutsa mpweya pamene mukugwedezeka, kukanikiza chigongono chanu pabondo lanu ndikuyang'ana paphewa lanu lakumanja.
• Gwirani kutambasula kwa masekondi 30, kenako pang'onopang'ono bwererani pakati ndikubwereza mbali ina.

Izinto zokwenza Msana

• ** Phatikizani Core Yanu **: Kulimbitsa pachimake ndikofunikira kuti muthandizire msana. Mukamachita masewera olimbitsa thupi, onetsetsani kuti mukuphatikiza minofu yanu yayikulu. Izi sizidzangoteteza msana wanu komanso zimapangitsa kuti masewerawa azigwira ntchito bwino.
• **Pewani Kupotokola ndi Kupinda Nthawi Imodzi**: Cholakwika chimodzi chodziwika bwino ndi kupindika ndi kupindika msana nthawi imodzi. Izi zitha kukakamiza kwambiri msana ndikupangitsa kuvulala. Nthawi zonse chitani mayendedwe awa mosiyana komanso mosamala.
• **Kupuma Nthawi Zonse**: Pewani masewera olimbitsa thupi mosalekeza omwe amaika msana nthawi zonse. Pumirani nthawi zonse kuti minofu yanu ipumule. Kugwira ntchito mopitirira muyeso kungayambitse kutopa kwa minofu ndikuwonjezera mwayi wovulazidwa.
• ** Kutentha ndi Kuzizira

Msana Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Msana?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a msana. Komabe, ndikofunikira kuyamba ndi masewera olimbitsa thupi odekha komanso osavuta kuti musavulale. Zina mwazochita zolimbitsa thupi zoyambira msana ndi izi: 1. Kutambasula kwa Mphaka-Ngamila: Kuchita zimenezi kumaphatikizapo kupindika msana wanu ngati mphaka ndiyeno kukweza chifuwa, mutu, ndi matako anu ngati ngamila. Zimathandiza kusintha kusinthasintha kwa msana wanu. 2. Maonekedwe a Mwana: Awa ndi mawonekedwe a yoga omwe amatambasula msana wanu ndikuthandizira kuthetsa kupsinjika. 3. Kupendekeka kwa Chiuno: Kuchita izi kumalimbitsa minofu ya m'munsi ndi m'chiuno. 4. Kuwonjeza Kumbuyo: Izi zimaphatikizapo kugona pamimba ndikukweza torso yanu pansi. Zimalimbitsa minofu yanu yapansi. 5. Bridge Pose: Izi yoga imalimbitsa msana wanu ndi minofu yapakati. 6. Atakhala Msana Kupotokola: Izi yoga imathandiza kusintha kusinthasintha kwa msana. Kumbukirani kuti ndikofunikira kuchita masewera olimbitsa thupi moyenera kuti musavulale. Ngati simukudziwa momwe mungachitire, ndi zabwino

Yintoni imibalabala enzima yale nhliziyo emangalisayo Msana?

• Msana, monga momwe umatchulidwira, umathandizira thupi ndikuteteza msana.
• Mzere wa msana umagwira ntchito ngati njira yolumikizira mitsempha kuchokera ku ubongo kupita ku thupi lonse.
• Mzere wa dorsal ndi mawu omwe amagwiritsidwa ntchito mu anatomy ya nyama, ofanana ndi msana wa munthu, kupereka chithandizo chokhazikika ndi chitetezo cha msana.
• Rachis, mawu omwe nthawi zambiri amagwiritsidwa ntchito m'mapangidwe a mbalame, amafanana ndi msana, kupereka chithandizo ndi kugwirizanitsa nthenga, monga momwe msana umachitira minofu mwa anthu.

Izinto zokufunda ezishisa ezivumelekile Msana?

• Plank ndi ntchito ina yomwe imathandizira msana pamene imalimbitsa minofu yapakati yomwe ili yofunikira kuti ipereke chithandizo cha msana, motero kuchepetsa chiopsezo cha ululu wammbuyo ndi kuvulala.
• Child's Pose ndi malo a yoga omwe angathandize msana pochepetsa kupsinjika kwa msana, khosi, ndi mapewa, kulimbikitsa kupumula komanso kutambasula pang'ono kwa msana.