Sewerani Mpira Wam'mbuyo Wotambasula

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Enyu panika ya kudansi.
• Imimiselo eqhapho: Latissimus Dorsi
• Amashwa eqhapho: Deltoid Anterior, Pectoralis Major Clavicular Head

Ukuxhumana kwe Sewerani Mpira Wam'mbuyo Wotambasula

The Exercise Ball Lower Back Stretch ndi ntchito yopindulitsa yomwe imayang'ana makamaka minofu ya m'mbuyo, kuthandiza kusintha kusinthasintha, kuchepetsa kupsinjika kwa minofu, ndi kuchepetsa ululu wammbuyo. Zochita izi ndi zabwino kwa anthu amisinkhu yonse yolimbitsa thupi, makamaka omwe amakhala nthawi yayitali atakhala kapena osamva bwino m'mbuyo. Anthu angafune kuchita izi kuti apititse patsogolo kaimidwe kawo, kulimbikitsa thanzi la msana, komanso kupewa zovuta zokhudzana ndi msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Sewerani Mpira Wam'mbuyo Wotambasula

• Pang'onopang'ono tsamira patsogolo, ndikuyika manja anu pa mpira pamene msana ndi miyendo yanu ikuwongoka.
• Pang'onopang'ono yendani manja anu patsogolo pa mpirawo, ndikulola thupi lanu kugudubuza mpirawo mpaka msana wanu ukhale pamwamba pa mpirawo.
• Gwirani izi kwa masekondi 15 mpaka 30, mukumva kutambasula pang'ono kumbuyo kwanu.
• Pang'onopang'ono bwererani kumalo oyambira poyendetsa manja anu kumbuyo ndikuyimirira, kenaka bwerezani kutambasula momwe mukufunira.

Izinto zokwenza Sewerani Mpira Wam'mbuyo Wotambasula

• Kutambasula Moyenera: Kuti mutambasule, tsamirani pa mpira ndikuwongola manja anu kumbali zanu. Izi ziyenera kupanga kutambasula kumbuyo kwanu. Ndikofunikira kuti musatambasule kwambiri kapena kukakamiza msana wanu kuti ukhale wovuta. Mayendedwe odekha, oyendetsedwa ndi ofunikira popewa kuvulala.
• Kupumira kolamulirika: Kupuma mozama komanso motsatizana ndi nthawi yochita masewerawa. Pumani mpweya pamene mukutsamira ndikutulutsa mpweya pamene mukubwerera kumalo oyambira. Kupuma kolamulirika sikumangothandiza kuti phokoso likhale lokhazikika, komanso kumapangitsa kuti kutambasula kukhale kogwira mtima polimbikitsa kupuma ndi kupititsa patsogolo minofu.
• Pewani Hyperextension: Cholakwika chimodzi chofala

Sewerani Mpira Wam'mbuyo Wotambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Sewerani Mpira Wam'mbuyo Wotambasula?

Inde, oyamba kumene atha kuchita Zolimbitsa Thupi Mpira Wotsika Kumbuyo. Zochita izi ndizopindulitsa kwa anthu amagulu onse olimbitsa thupi, kuphatikizapo oyamba kumene. Zimathandizira kusintha kusinthasintha komanso kuchepetsa kupsinjika m'munsi kumbuyo. Komabe, ndikofunikira kugwiritsa ntchito mawonekedwe ndi njira yoyenera kuti musavulale. Ngati ndinu watsopano ku ntchitoyi, mungafune kuti wina azikuyang'anirani kapena kukuthandizani mpaka mutakhala omasuka kuchita nokha. Nthawi zonse mverani thupi lanu ndikusiya ngati mukumva kusapeza bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Sewerani Mpira Wam'mbuyo Wotambasula?

• The Supine Exercise Ball Stretch: Izi zimaphatikizapo kugona kumbuyo kwanu ndi mpira wochita masewera olimbitsa thupi pansi pa msana wanu, ndikumangirira msana wanu pang'onopang'ono pa mpirawo kuti mutambasule minofu yanu yakumbuyo.
• The Lateral Exercise Ball Stretch: Mu kusiyana uku, mumakhala pa mpira ndikutsamira pang'onopang'ono mbali imodzi, kutambasula mbali ina ya kumbuyo kwanu.
• The Forward Lean Exercise Ball Stretch: Izi zimaphatikizapo kuyimirira ndi mpira wochita masewera olimbitsa thupi patsogolo panu, kutsamira kutsogolo ndi kupumitsa manja anu pa mpirawo, kenako ndikugudubuza mpirawo pang'onopang'ono kuchoka kwa inu kuti mutambasule kumbuyo kwanu.
• The Exercise Ball Lower Back Twist : Kutambasula uku kumaphatikizapo kukhala pa mpira, kuika manja anu m'chiuno mwako, ndi kupotoza pang'onopang'ono torso kuchokera mbali ndi mbali, kutambasula minofu.

Izinto zokufunda ezishisa ezivumelekile Sewerani Mpira Wam'mbuyo Wotambasula?

• "Exercise Ball Bridge" ndi ntchito ina yowonjezera pamene imalimbitsa minofu ya m'munsi ndi yapakati, kupereka chithandizo chowonjezera cha msana panthawi yotambasula msana pa mpira wochita masewera olimbitsa thupi.
• "Zochita Zolimbitsa Thupi M'mimba Zopangira Mpira" zimathanso kugwirizana ndi Zochita Zolimbitsa Thupi za Mpira Wam'mbuyo Pamene zimayang'ana pa kulimbikitsa pachimake, zomwe zimathandiza kukhala ndi chikhalidwe choyenera komanso chokwanira, kuchepetsa chiopsezo cha kuvulala pochita kutambasula m'munsi.