Msana Tambasulani Patsogolo

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

Ukuxhumana kwe Msana Tambasulani Patsogolo

The Spine Stretch Forward ndi ntchito yopindulitsa ya Pilates yomwe imayang'ana makamaka minofu yam'mbuyo, kulimbikitsa kusinthasintha ndi mphamvu mumsana. Ndi masewera olimbitsa thupi abwino kwa anthu amisinkhu yonse olimba, makamaka omwe akufuna kusintha kaimidwe kawo ndikuchepetsa ululu wammbuyo. Anthu angafune kuchita izi kuti apititse patsogolo kukhazikika kwawo, kulimbikitsa thanzi la msana, komanso kusintha thupi lawo lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Msana Tambasulani Patsogolo

• Kwezani manja anu patsogolo panu pamtunda wa mapewa, manja akuyang'ana pansi.
• Kupuma mozama ndikutulutsa mpweya, yambani kugwedeza msana wanu kutsogolo, kuyambira pamwamba pa mutu wanu, ngati mukuyesera kutambasula msana wanu ndi vertebra.
• Pitirizani kugudubuza mpaka manja anu akufika ku zala zanu, kapena momwe kulili bwino, kusunga abs yanu ikukokera mkati kuti muteteze kumbuyo kwanu.
• Inhale ndipo pang'onopang'ono yambani kutembenuza msana wanu kubwerera kumalo oyambira, ndikulingalira vertebra iliyonse ikuyika imodzi pamwamba pa inzake. Bwerezani izi kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Msana Tambasulani Patsogolo

• Kupuma mozama: Kulakwitsa kwina ndikuyiwala kupuma bwino. Kuchita zimenezi kumafuna kupuma mozama, kolamulirika. Pumani mpweya mozama mukakhala motalika, kenaka mutulutseni pamene mukutambasula kutsogolo, ndikulingalira kuti mukuchotsa msana wanu pakhoma, vertebra ndi vertebra. Izi zidzakuthandizani kugwirizanitsa pakati panu ndikupeza phindu lalikulu pazochitikazo.
• Pewani Kulimbitsa Khosi Lanu: N'zosavuta kukaniza khosi lanu poyesa kutambasula, koma izi zikhoza kuvulaza. Sungani khosi ndi mapewa anu momasuka, ndipo pewani kugwetsa mutu wanu pansi ndi manja anu. Mutu wanu uyenera kukhala wogwirizana ndi msana wanu panthawi yonse yochita masewera olimbitsa thupi.

Msana Tambasulani Patsogolo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Msana Tambasulani Patsogolo?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Spine Stretch Forward. Ndi masewera olimbitsa thupi a Pilates omwe nthawi zambiri amalimbikitsidwa kwa oyamba kumene chifukwa amathandiza kusintha kusinthasintha ndi kaimidwe. Komabe, ndikofunikira kuchita izi moyenera kuti musavulale. Ndibwino nthawi zonse kuchita masewera olimbitsa thupi atsopano moyang'aniridwa ndi katswiri wophunzitsidwa bwino kapena kuwonerera makanema ophunzitsira kuti muwonetsetse mawonekedwe ndi njira zolondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Msana Tambasulani Patsogolo?

• The Standing Spine Stretch Forward imafuna kuti muyime mowongoka, kenaka muweramitse kutsogolo kuchokera mchiuno, kusunga miyendo yanu molunjika ndikufikira manja anu pansi.
• The Spine Stretch Forward with Twist imaphatikizapo kuzungulira kwa kumtunda kwa thupi, kumene mumapindika kutsogolo ndikumangirira mbali iliyonse, kufika kudzanja lanu lamanja ku phazi lanu lakumanzere, ndi mosemphanitsa.
• The Spine Stretch Forward with Resistance Band imaphatikizapo kukhala pansi ndi miyendo yanu yotambasulidwa, kumangirira gulu lotsutsa kuzungulira mapazi anu, ndi kukoka gululo pamene mukuwerama kuchokera m'chiuno.
• The Spine Stretch Forward pa Pilates Reformer machine imafuna kuti mukhale pa chonyamulira, ndi mapazi anu molunjika pa phazi, ndiyeno kupindana kutsogolo kuchokera mchiuno, kutsetsereka.

Izinto zokufunda ezishisa ezivumelekile Msana Tambasulani Patsogolo?

• Pilates Roll Up ndi ntchito ina yomwe imagwirizana bwino ndi Spine Stretch Forward chifukwa imagwira ntchito mofanana ndi msana, koma imawonjezera chinthu cholimbitsa ndi kulamulira.
• Kuchita masewera olimbitsa thupi kwa Mbalame ya Mbalame kumathandiziranso Spine Stretch Forward chifukwa imalimbikitsa kukhazikika kwa msana ndi kukhazikika, zomwe zingathandize kupititsa patsogolo ubwino wa kutambasula kwa msana mwa kuwongolera kaimidwe kazonse ndi kugwirizanitsa.