Othamanga Amatambasula

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Othamanga Amatambasula

The Runner's Stretch ndi masewera olimbitsa thupi omwe amapindulitsa makamaka othamanga, makamaka othamanga, mwa kuwonjezera kusinthasintha, kuwongolera kayendetsedwe kake, ndi kuthandizira kupewa kuvulala. Ndizoyenera aliyense amene akufuna kukulitsa mphamvu zawo zam'munsi ndi kusinthasintha, kuphatikiza oyamba kumene. Anthu angafune kuchita izi osati kuti apititse patsogolo kuthamanga kwawo komanso kuti achepetse kulimba kwa minofu ndikuwongolera momwe thupi limakhalira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Othamanga Amatambasula

• Pindani bondo lanu lakutsogolo ndikutsamira kutsogolo, sungani mwendo wanu wakumbuyo mowongoka ndi phazi lanu lakumbuyo pansi.
• Gwirani pansi molunjika kuphazi lanu lakutsogolo ndi manja anu, mukumva kutambasula m'chiuno cha mwendo wakumbuyo ndi minofu ya ng'ombe.
• Gwirani izi kwa masekondi pafupifupi 30, kenaka sinthani miyendo ndikubwereza kutambasula.
• Chitani izi 3-5 pa mwendo uliwonse kuti mupeze zotsatira zabwino.

Izinto zokwenza Othamanga Amatambasula

• Kuyanjanitsa kwa Hip: Pewani kulola chiuno chanu kutsamira mbali imodzi kapena imzake. Ziuno zanu ziyenera kukhala zozungulira ndikuyang'ana kutsogolo. Izi ndizofunikira kuti mutambasule bwino ma flex hip ndi hamstrings.
• Sungani Msana Wanu Wowongoka: Kulakwitsa kofala ndiko kusaka kapena kuzungulira msana wanu panthawi yotambasula. M'malo mwake, sungani msana wanu molunjika ndi mapewa anu omasuka. Izi zimathandiza kupewa kupsinjika ndikuwonetsetsa kuti kutambasula kumangofuna minofu yomwe ikufuna.
• Kuzama Pang'onopang'ono: Osakakamiza kutambasula. Ngati simukusinthasintha kwambiri, ndi bwino kuti pang'onopang'ono muwonjezere kutambasula pakapita nthawi. Kudumpha kapena kukankha mwamphamvu kungayambitse kuvulala. M'malo mwake, pumani

Othamanga Amatambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Othamanga Amatambasula?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Runners Stretch. Komabe, monga masewera ena aliwonse, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonjezera mphamvu kuti musavulale. Nawa njira zopangira Runners Stretch: 1. Yambani ndi kuyimirira molunjika. 2. Kwezani phazi lanu lakumanja kutsogolo ndikugwada pang'ono bondo. 3. Kwezani mwendo wanu wakumanzere kumbuyo kwanu, ndikusunga phazi lanu lakumanzere pansi. 4. Tsamirani patsogolo pang'ono, ndikuyika kulemera kwanu pa mwendo wanu wakumanja. 5. Sungani msana wanu molunjika ndi manja anu pa bondo lanu lamanja kuti mukhale oyenerera. 6. Muyenera kumva kutambasula kumanzere kwa ng'ombe yanu ndipo mwinamwake hamstring wanu wakumanja. 7. Gwirani kutambasula kwa masekondi pafupifupi 30, kenaka sinthani miyendo. Kumbukirani kupuma mozama ndikupumula panthawi yotambasula. Ngati mukumva ululu uliwonse, siyani masewerawa nthawi yomweyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Othamanga Amatambasula?

• Pigeon Pose: Yoga iyi imapereka kutambasula kwakukulu kwa m'chiuno, zomwe zingakhale zopindulitsa kwa othamanga omwe nthawi zambiri amakumana ndi zolimba m'derali.
• Kutambasula kwa Hamstring: Kutambasula uku kumalunjika kumbuyo kwa miyendo yanu, zomwe zingathandize kusintha kusinthasintha ndi kuchepetsa chiopsezo cha kuvulala kwa othamanga.
• Kutambasula kwa Ng'ombe: Kusiyanaku kumayang'ana minofu ya m'munsi mwa mwendo, malo omwe othamanga nthawi zambiri amanyalanyaza koma n'kofunika kwambiri kuti azikhala okhazikika komanso okhazikika.
• Kutambasula kwa Hip Flexor: Kutambasula uku kumayang'ana minofu kutsogolo kwa m'chiuno mwanu, zomwe zingathandize kupititsa patsogolo mayendedwe anu ndikuyenda bwino.

Izinto zokufunda ezishisa ezivumelekile Othamanga Amatambasula?

• "Hip Flexor Stretches" imapindulitsanso chifukwa imathandiza kuonjezera kayendetsedwe kake ndi kusinthasintha m'dera la ntchafu, zomwe ndizofunikira kuti zikhale zosavuta komanso zogwira mtima, zomwe zikugwirizana ndi ubwino wa Runners Stretch.
• "Calf Stretches" ndi masewera olimbitsa thupi omwe amawathandiza kuti Runners Stretch ayang'ane minofu ya m'munsi mwa mwendo, zomwe zimathandiza kupewa kuvulala komwe kumachitika kawirikawiri monga ma shin splints ndi ana a ng'ombe, komanso kupititsa patsogolo kuyendetsa bwino.