Sewerani Mpira Wam'mbuyo Wowongoka Wotambasula

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

Ukuxhumana kwe Sewerani Mpira Wam'mbuyo Wowongoka Wotambasula

The Exercise Ball Lower Back Prone Stretch ndi masewera olimbitsa thupi omwe amapangidwira kuti azitha kusinthasintha komanso kuchepetsa kupsinjika m'munsi kumbuyo. Zochita izi ndi zabwino kwa anthu omwe amakhala nthawi yayitali atakhala kapena omwe samva bwino m'munsi. Kuphatikizira kutambasula uku muzochita zanu kungapangitse kaimidwe kanu, kuchepetsa ululu wammbuyo, ndikulimbikitsa thanzi la msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Sewerani Mpira Wam'mbuyo Wowongoka Wotambasula

• Pang'onopang'ono tsamirani m'chiuno mwanu, kutambasula manja anu ndikuyika manja anu pa mpira.
• Pendetsani mpirawo pang'onopang'ono kutali ndi thupi lanu ndikusunga manja anu pa mpirawo, ndipo lolani msana wanu kuti utambasule patsogolo.
• Gwirani malowa kwa masekondi 20 mpaka 30, mukumva kutambasula kumbuyo kwanu.
• Mosamala tembenuzani mpirawo kubwerera ku thupi lanu kuti mubwerere pomwe munayambira, ndikubwereza kutambasula momwe mukufunira.

Izinto zokwenza Sewerani Mpira Wam'mbuyo Wowongoka Wotambasula

• Mayendedwe Oyendetsedwa: Pewani mayendedwe othamanga kapena ogwedezeka. Sungani thupi lanu pang'onopang'ono komanso bwino pa mpirawo. Izi zidzathandiza kupewa kupsinjika kwa minofu ndikuwonetsetsa kuti kutambasula kumakhala kothandiza.
• Kuyanjanitsa Koyenera: Sungani msana wanu molingana pamene mukutambasula. Pewani kupindika msana wanu mopambanitsa kapena kupotoza thupi lanu, chifukwa izi zitha kuvulaza. Maso anu aziyang'ana molunjika pamwamba pa denga.
• Kupuma: Osagwira mpweya wanu panthawi yotambasula. Kupuma mozama komanso mofanana, kulola thupi lanu kuti lipumule mu kutambasula. Kugwira mpweya wanu kungayambitse kukangana kwa minofu yanu, kuchepetsa mphamvu ya kutambasula.
• Dziwani Malire Anu: Osadzikankhira patali. Kutambasula kuyenera kukhala kosavuta komanso kosavuta

Sewerani Mpira Wam'mbuyo Wowongoka Wotambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Sewerani Mpira Wam'mbuyo Wowongoka Wotambasula?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Mpira Wam'mbuyo Wotambasula. Komabe, ndikofunikira kuchita mosamala ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Nthawi zonse ndi bwino kuyamba ndi kusuntha kwakung'ono ndikuwonjezera pang'onopang'ono pamene kusinthasintha kumakula. Ngati kusapeza kulikonse kapena kupweteka kumamveka panthawi yolimbitsa thupi, kuyenera kuyimitsidwa nthawi yomweyo. Zitha kukhalanso zopindulitsa kwa oyamba kumene kukhala ndi wina wowawona kapena kuwatsogolera pochita masewera olimbitsa thupi nthawi zingapo zoyambirira kuti atsimikizire kuti akuchita bwino.

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

• The Exercise Ball Bridge Stretch: Izi zimaphatikizapo kugona chagada ndi mapazi anu pa mpira wochita masewera olimbitsa thupi, kenako ndikukweza m'chiuno kuti mupange mlatho, womwe umatambasulira bwino msana.
• The Exercise Ball Child's Pose Stretch: Izi zimaphatikizapo kugwada pansi ndikupumitsa thupi lanu lapamwamba pa mpira wochita masewera olimbitsa thupi, kenaka mutambasule manja anu kutsogolo ndikupumula kumbuyo kwanu.
• The Exercise Ball Pikes Stretch: Izi zimaphatikizapo kuyika zipilala zanu zam'munsi pa mpira wochita masewera olimbitsa thupi mukakhala pamalo okwera, ndikugudubuza mpirawo m'manja mwanu ndikukweza m'chiuno mwanu, zomwe zimatambasula kumbuyo kwanu.
• The Exercise Ball Cobra Stretch: Izi zimaphatikizapo kugona pamimba pa mpira wochita masewera olimbitsa thupi ndikukweza pang'onopang'ono torso yanu, yomwe imatambasula minofu yanu yakumbuyo.

Izinto zokufunda ezishisa ezivumelekile Sewerani Mpira Wam'mbuyo Wowongoka Wotambasula?

• "Exercise Ball Hip Bridges" ndiwothandiza kwambiri pamene amayang'ana ma glutes ndi hamstrings, omwe ndi ofunikira kwambiri paminofu ya m'munsi, motero amachepetsa chiopsezo cha ululu wammbuyo ndikuwonjezera phindu la kutambasula komwe kumakhala kosavuta.
• "Exercise Ball Dead Bugs" imathandiziranso Lower Back Prone Stretch pomwe imapangitsa kukhazikika komanso kukhazikika kwapakati, zomwe ndizofunikira kwambiri kuti msana ukhale wathanzi, komanso zimathandizira kusinthasintha komanso kusinthasintha kwa msana.