Msana Tambasulani Patsogolo

• Inhloko yeziNdawo: Timichokanyira, Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Msana Tambasulani Patsogolo

The Spine Stretch Forward ndi masewera olimbitsa thupi a Pilates omwe amathandizira kusinthasintha ndi mphamvu mumsana, kuthandizira kukhazikika bwino komanso kuchepetsa ululu wammbuyo. Ndiwoyenera kwa anthu amagulu onse olimbitsa thupi, makamaka omwe amakhala nthawi yayitali atakhala kapena kukhala ndi moyo wongokhala. Anthu angafune kuchita izi kuti akhale ndi thanzi labwino la msana, kukulitsa kuzindikira kwa matupi awo, ndikuwongolera thanzi lawo lonse komanso kukhala ndi thanzi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Msana Tambasulani Patsogolo

• Kupuma mozama ndipo pamene mukutulutsa mpweya, yambani kuzungulira msana wanu, kuyambira pamutu ndikuyenda pansi pa vertebra ndi vertebra, kufikira manja anu kumapazi anu.
• Pitirizani kufikira kutsogolo, kusunga minofu yanu ya m'mimba imakokera mkati kuti mumve kutambasula kumbuyo kwanu.
• Gwirani kutambasula uku kwa masekondi angapo, kupuma mozama ndikumva kutambasula kwa msana wanu.
• Pumulani pamene mukubwerera pang'onopang'ono kumalo oyambira, ndikuyika vertebra iliyonse panthawi imodzi mpaka mutakhalanso wamtali.

Izinto zokwenza Msana Tambasulani Patsogolo

• Mayendedwe Oyendetsedwa: Kulakwitsa kofala ndikuthamangira mumayendedwe. The Spine Stretch Forward ndi masewera olimbitsa thupi pang'onopang'ono, olamulidwa omwe amafunikira kuyang'ana pa kayendetsedwe ka vertebra iliyonse. Pamene mukutulutsa mpweya, yambani kuzungulira msana wanu kutsogolo kuchokera pamwamba, ndikulingalira kuti mukugwedeza msana wanu kumbuyo kwanu, vertebra ndi vertebra. Kuyenda pang'onopang'ono ndi kuwongolera kumathandiza kutambasula ndi kutalikitsa msana bwino.
• Sungani Mapewa Anu Omasuka: Cholakwika china chofala ndikumangirira mapewa ndi khosi panthawi yochita masewera olimbitsa thupi. Sungani mapewa anu momasuka ndi pansi, kutali ndi makutu anu. Izi zimathandiza kuti

Msana Tambasulani Patsogolo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Msana Tambasulani Patsogolo?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Spine Stretch Forward. Ndizochita zolimbitsa thupi kwambiri pakuwongolera kusinthasintha ndikutalikitsa msana. Komabe, ndikofunikira kuchita izi moyenera kuti musavulale. Oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu ya masewerawo pamene kusinthasintha kwawo kukukula. Zitha kukhala zothandizanso kukhala ndi mphunzitsi kapena wodziwa bwino yemwe akuwatsogolera poyambira.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Msana Tambasulani Patsogolo?

• Standing Spine Stretch Forward: Baibuloli limachitidwa mukuimirira, pomwe mumawerama m'chiuno ndikufika pansi, kulola kuti mutu wanu ndi khosi zilende, kutambasula msana wanu.
• Msana Wotambasula Patsogolo ndi Kupotoza: Izi zimaphatikizapo kuyenda komweko monga momwe zimakhalira, koma ndi kupotoza kowonjezera kumbali zonse, zomwe zingathandize kupitiriza kutambasula ndi kulimbikitsa msana.
• Spine Stretch Forward ndi Resistance Band: Pakusiyana uku, mumagwiritsa ntchito gulu lotsutsa lomwe limakulungidwa pamapazi anu kuti mupange zovuta zina ndi kukana pamene mukugwada kutsogolo, ndikupereka kutambasuka kozama.
• Spine Stretch Forward pa Mpira Wokhazikika: Mtunduwu umaphatikizapo kukhala pa mpira wosasunthika ndi mapazi anu okhazikika, ndikugudubuza mpirawo kutsogolo pamene mukutsamira thupi lanu.

Izinto zokufunda ezishisa ezivumelekile Msana Tambasulani Patsogolo?

• Kutambasula kwa Cat-Camel ndi ntchito ina yabwino kwambiri yothandizirana chifukwa imalimbikitsa kusuntha kwa msana ndi kusinthasintha, mofanana ndi Spine Stretch Forward, ndikuthandizira kupititsa patsogolo kayendetsedwe kake, komwe kuli kofunikira kuti pakhale kuchitidwa moyenera kwa msana kutambasula patsogolo.
• Kuchita masewera olimbitsa thupi kwa Pelvic Tilt kumaphatikizanso ndi Spine Stretch Forward, chifukwa imayang'ana m'munsi kumbuyo ndi minofu yapakatikati yomwe ili yofunika kwambiri kuti mukhalebe bwino komanso kuwongolera panthawi yomwe msanawo ukukwera kutsogolo, komanso kumapangitsa kuti msanawo ukhale wokhazikika.