Msana

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

Ukuxhumana kwe Msana

The Spine Exercise ndi ntchito yopindulitsa yomwe imayang'ana pakuwongolera kusinthasintha, kulimbikitsa minofu yam'mbuyo, komanso kukulitsa kaimidwe konse. Ndiwoyenera kwa anthu amagulu onse olimbitsa thupi, makamaka omwe amakhala nthawi yayitali atakhala kapena ali ndi zovuta zokhudzana ndi msana. Anthu angafune kuchita izi kuti achepetse ululu wammbuyo, kusintha thanzi la msana, komanso kupititsa patsogolo kuyenda ndi mphamvu za thupi lawo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Msana

Izinto zokwenza Msana

• Kutenthetsa Pasadakhale: Musanachite masewera olimbitsa thupi a msana, ndikofunikira kuti mutenthetse thupi lanu. Izi zingaphatikizepo cardio yopepuka, monga kuyenda kapena kuthamanga, kapena kutambasula pang'ono. Kutenthetsa kumathandiza kuonjezera kutuluka kwa magazi ku minofu ndipo kungathandize kupewa kuvulala.
• Gwiritsani Ntchito Mafomu Olondola ndi Njira Yoyenera: Ndikofunikira kugwiritsa ntchito mawonekedwe ndi njira yoyenera pochita masewera olimbitsa thupi a msana. Izi zikuphatikizapo kusuntha pang'onopang'ono ndi kulamulidwa, kugwiritsa ntchito minofu yanu yapakati, osati kudalira mphamvu yanu ya mkono kapena mwendo. Pewani kuchita masewera olimbitsa thupi mopupuluma ndikuyang'ana kwambiri pazambiri.
• Mvetserani Thupi Lanu: Ngati mukumva kupweteka kapena kusapeza bwino mukuchita masewera olimbitsa thupi a msana, imani nthawi yomweyo. Ndikofunika kumvera zanu

Msana Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Msana?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a msana. Komabe, ndikofunikira kuchita masewera olimbitsa thupi atsopano mosamala, makamaka akakhudza msana. Nawa masewera olimbitsa thupi oyambira oyambira: 1. Kutambasula kwa Cat-Camel: Ntchitoyi imathandizira kusintha kusinthasintha ndi kuyenda kwa msana. Yambani m'manja ndi m'mawondo anu, kenaka musinthane pakati pa kupindika msana wanu ngati mphaka ndikukweza mutu wanu ndi tailbone ku denga ngati ngamila. 2. Maonekedwe a Mwana: Yoga iyi ndi yabwino kutambasula msana. Yambani pamanja ndi mawondo anu, kenaka khalani kumbuyo kwa zidendene zanu ndikufikira mikono yanu kutsogolo, ndikupumitsa mphumi yanu pansi. 3. Kupendekeka kwa Mchiuno: Gona chagada ndi mawondo ndi mapazi ali chathyathyathya pansi. Pang'onopang'ono matembenuzire chiuno chanu m'mwamba, kukanikiza msana wanu pansi, ndiyeno mupumule. 4. Kupotokola kwa Msana: Mukukhala pansi, dutsani mwendo umodzi pamwamba pa inzake ndipo pindani pang'onopang'ono torso yanu kuloza bondo lopindika.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Msana?

• Msana, dzina lodziwika bwino la msana, ndilofunika kwambiri kuti munthu aziyenda komanso kuti azikhala bwino.
• Msana wa msana, mawu azachipatala a msana, amakhala ndi msana ndipo amathandiza kutumiza zizindikiro kuchokera ku ubongo kupita ku thupi lonse.
• The dorsum, dzina lodziwika bwino la msana, limapanga gawo lothandizira m'thupi la munthu.
• The rachis, mawu asayansi a msana, ndilo chithandizo chachikulu cha thupi ndipo chimapangidwa ndi vertebrae payekha.

Izinto zokufunda ezishisa ezivumelekile Msana?

• Maonekedwe a Mwana: Potambasula msana ndi m'chiuno, yoga iyi imathandizira kuthetsa kupsinjika kwa msana, kulimbikitsa kupumula komanso kuwongolera kukhazikika kwa msana.
• Mapulani: Mapulani amalimbitsa minofu yapakati yomwe ili yofunikira kuthandizira msana, kukonza kaimidwe, ndi kuchepetsa chiopsezo cha ululu wammbuyo ndi kuvulala.