Sewerani Mpira Kubwerera Kuwombasula

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Enyu panika ya kudansi.
• Imimiselo eqhapho: Erector Spinae
• Amashwa eqhapho: Gluteus Maximus

Ukuxhumana kwe Sewerani Mpira Kubwerera Kuwombasula

The Exercise Ball Back Stretch ndi masewera olimbitsa thupi opindulitsa omwe amapangidwa kuti achepetse ululu wammbuyo ndikuwongolera kusinthasintha poyang'ana minofu yakumbuyo ndi pachimake. Ndi yabwino kwa anthu amisinkhu yonse yolimba, makamaka omwe amakhala nthawi yayitali atakhala kapena osayenda pang'ono. Anthu angafune kuchita izi kuti alimbikitse kaimidwe kawo, kuchepetsa kukangana kwa minofu, komanso kulimbitsa thupi lonse komanso kukhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Sewerani Mpira Kubwerera Kuwombasula

• Pang'onopang'ono tembenuzirani thupi lanu patsogolo pa mpira pamene mukusunga mapazi anu, ndikulola msana wanu kuti upitirire mpirawo pang'onopang'ono.
• Kwezani manja anu kumutu pomwe msana wanu umakhala wopindika pamwamba pa mpirawo, mukumva kutambasula m'mimba ndi kumbuyo.
• Gwirani izi kwa masekondi 15 mpaka 30, kupuma mozama ndikupumula mukutambasula.
• Pang'onopang'ono tembenuzani thupi lanu kubwerera kumalo oyambira, kutsitsa manja anu kumbuyo kwanu.

Izinto zokwenza Sewerani Mpira Kubwerera Kuwombasula

• **Mayimidwe Olondola**: Yambani ndikukhala choongoka pa mpira wochita masewera olimbitsa thupi mapazi anu ali pansi. Pang'onopang'ono pindani pa mpira, ndikuyenda mapazi anu kutsogolo mpaka msana wanu ukhale pa mpira. Thupi lanu liyenera kukhala pamalo a mlatho ndi mawondo anu opindika, mapazi pansi, ndipo mutu, khosi, ndi mapewa anu akupumula bwino pa mpirawo.
• **Kuyenda Koyendetsedwa**: Pewani mayendedwe achangu komanso onjenjemera. M'malo mwake, yang'anani pang'onopang'ono, kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake, kutambasula msana wanu pa mpira kwa chiwerengero cha 5, kenako pang'onopang'ono mubwerere kuti mukhale ndi chiwerengero cha 5. Izi sizimangotsimikizira chitetezo komanso zimathandiza kukulitsa kutambasula ndikulimbitsa minofu yanu. .

Sewerani Mpira Kubwerera Kuwombasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Sewerani Mpira Kubwerera Kuwombasula?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Ball Back Stretch. Zochita izi ndizopindulitsa pakuwongolera kusinthasintha ndi kaimidwe, komanso kuchepetsa ululu wammbuyo. Komabe, ndikofunikira kwa oyamba kumene kusamala komanso kukhala ndi kuyang'anira kuti awonetsetse kuti akugwiritsa ntchito mawonekedwe olondola komanso osayika chiwopsezo chovulala. Amalangizidwanso kuti ayambe ndi zoyenda pang'ono ndikuwonjezera pang'onopang'ono pamene chitonthozo chawo ndi kusinthasintha kwawo zikuyenda bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Sewerani Mpira Kubwerera Kuwombasula?

• Kutambasula kwa Mpira Wapamwamba: Kugwira mpirawo ndi manja onse awiri, mumaukweza pamwamba pa mutu wanu ndikutsamira pang'ono, kutambasula minofu kumbuyo kwanu ndi mapewa.
• Kutulutsa Mpira: Yambani ndikugwada kumbuyo kwa mpira wochita masewera olimbitsa thupi, kenaka tsamirani kutsogolo ndikugudubuza mpirawo kutali ndi inu, kutambasula msana wanu pamene mukupita.
• Kutambasulira Mbali Pampira: Izi zimaphatikizapo kukhala pa mpira ndikutsamira mbali imodzi, ndiye inayo, kutambasula mbali za nsana wanu.
• The Supine Back Stretch on Ball : Mu kusiyana kumeneku, mumagona ndi nsana wanu pa mpira ndi mapazi anu pansi, kenaka mutembenuzire mmbuyo ndi mtsogolo kuti mutambasule msana wanu wonse.

Izinto zokufunda ezishisa ezivumelekile Sewerani Mpira Kubwerera Kuwombasula?

• "Exercise Ball Bridge" ndi gawo lina lochita masewera olimbitsa thupi pamene limagwira ntchito pa glutes ndi minofu ya m'mbuyo, kupereka mphamvu zokwanira pamsana wonse ndikuthandizira msana, zomwe ndizofunikira kwambiri pa thanzi la msana.
• "Exercise Ball Hamstring Curl" ndi yopindulitsa chifukwa imayang'ana minofu ya hamstring, yomwe ikakhala yamphamvu, imatha kuchepetsa kupanikizika kumunsi kumbuyo ndikupangitsa kuti msana ukhale wofewa komanso wopanda ululu.