Msana

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

Ukuxhumana kwe Msana

The Spine Exercise ndi njira yopindulitsa yopangidwira kusintha kusinthasintha, kulimbikitsa kaimidwe bwino, komanso kupititsa patsogolo thanzi lamsana. Ndiwoyenera kwa anthu amisinkhu yonse yolimba, makamaka omwe amakhala nthawi yayitali atakhala kapena ali ndi zovuta zokhudzana ndi msana. Anthu angafune kuchita nawo masewerawa kuti achepetse ululu wammbuyo, kupewa mavuto amtsogolo a msana, komanso kupititsa patsogolo mphamvu zawo komanso kukhazikika kwawo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Msana

• Yambani pamanja ndi mawondo anu pamalo a tebulo. Onetsetsani kuti mawondo anu ali pansi pa chiuno chanu ndipo manja anu ali pansi pa mapewa anu.
• Pang'onopang'ono pindani kumbuyo kwanu, ndikulowetsa m'mimba mwanu molunjika ku msana wanu ndikulola mutu wanu kutsika kuti mukhale 'mphaka'.
• Ndiye pang'onopang'ono mulole mimba yanu igwere pansi, ndikukweza chifuwa chanu ndikulunjika pamwamba pa denga kuti mukhale 'ngamila'.
• Bwerezani izi, kusuntha pamayendedwe anu, kwa kubwereza 5-10.
• Kumbukirani kupuma mozama nthawi yonse yochita masewera olimbitsa thupi, kutulutsa mpweya panthawi ya mphaka ndikutulutsa mpweya pa ngamila. Chonde funsani ndi katswiri wolimbitsa thupi kapena olimbitsa thupi kuti muwonetsetse kuti masewerawa ndi oyenera thupi lanu.

Izinto zokwenza Msana

• Khalani Oyenera: Chimodzi mwazolakwika zomwe anthu amapanga pochita masewera olimbitsa thupi ndi kusakhazikika bwino. Nthawi zonse sungani msana wanu mowongoka ndipo pewani kutsetsereka. Ngati simukutsimikiza za kaimidwe kanu, ndi bwino kuchita masewerawa moyang'aniridwa ndi katswiri wophunzitsidwa bwino.
• Yambani Pang'onopang'ono: Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi a msana, yambani ndi zolemera zopepuka kapena zosavuta. Pang'onopang'ono onjezerani kulimbitsa thupi lanu pamene mphamvu zanu ndi kusinthasintha zikukula. Pewani kuthamangira muzolemera zolemera kapena masewera olimbitsa thupi, chifukwa izi zingayambitse kuvulala.
• Mvetserani Thupi Lanu: Ngati mukumva kusapeza bwino kapena kupweteka pamene mukuchita masewera olimbitsa thupi a msana, imani nthawi yomweyo. Ndikofunika kumvera thupi lanu ndi

Msana Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Msana?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a msana. Komabe, ayenera kuyamba ndi masewera olimbitsa thupi osavuta, otsika omwe amapangidwa kuti alimbikitse pachimake ndikuwongolera kusinthasintha, zomwe zimapindulitsa msana. Izi zingaphatikizepo masewera olimbitsa thupi monga kupendekeka kwa pelvic, kutambasula bondo mpaka pachifuwa, ndi yoga yofatsa ngati Cat-Cow. Ndikofunika kukumbukira kuti kuchita masewera olimbitsa thupi sikuyenera kuyambitsa ululu. Ngati atero, ntchitoyo iyenera kuyimitsidwa nthawi yomweyo. Ndibwinonso kwa oyamba kumene kuti alandire upangiri kuchokera kwa akatswiri ochita masewera olimbitsa thupi kapena akatswiri odziwa masewera olimbitsa thupi kuti atsimikizire kuti akuchita zolimbitsa thupi moyenera komanso mosatekeseka. Kumbukirani, thupi la aliyense ndi losiyana, choncho zomwe zimagwira ntchito kwa wina sizingagwire ntchito kwa wina. Nthawi zonse ndi bwino kuyamba pang'onopang'ono ndikuwonjezera mphamvu ndi nthawi ya masewerawo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Msana?

• Msana wa msana ndi dongosolo lovuta lomwe silimangothandizira kulemera kwa thupi lathu komanso kuteteza msana wathu.
• The dorsum ndi liwu lina la msana, lomwe limapangidwa ndi mndandanda wa mafupa olumikizana ndi cartilage.
• Msana, womwe uli mkati mwa msana, ndi gawo lofunika kwambiri la mitsempha yathu, kutumiza zizindikiro pakati pa ubongo ndi thupi lonse.
• The rachis ndi liwu lina la msana, lomwe limapangitsa kuti tizitha kuyimirira ndikuyenda momasuka.

Izinto zokufunda ezishisa ezivumelekile Msana?

• Maonekedwe a Mwana: Maonekedwe a yoga obwezeretsa omwe amalola kuti msana utambasule ndikutalika mosasunthika, kuthandiza kuchepetsa kupanikizika komanso kulimbikitsa thanzi la msana.
• Zowonjezera Zobwerera: Ntchitoyi imalimbitsa minofu yomwe imathandizira msana, kuphatikizapo erector spinae ndi multifidus, zomwe zingathandize kusintha kaimidwe, kuchepetsa chiopsezo cha kuvulala kwa msana, ndikuthandizira thanzi la msana.