Tambasulani Mchiuno Ndi Mwendo Wotsutsa Kuchokera Kumbuyo

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Erector Spinae, Gastrocnemius, Gluteus Maximus, Gluteus Medius, Hamstrings
• Amashwa eqhapho: Soleus

Ukuxhumana kwe Tambasulani Mchiuno Ndi Mwendo Wotsutsa Kuchokera Kumbuyo

Kutambasula Kwa M'chiuno Kokhala Ndi Mwendo Wotsutsana Kuchokera Kumbuyo ndi masewera olimbitsa thupi othandiza kuti mukhale osinthasintha, kuchepetsa kulimba kwa m'chiuno, komanso kupititsa patsogolo kuyenda. Ndizopindulitsa makamaka kwa anthu omwe amakhala ndi moyo wosakhazikika kapena othamanga omwe amachita zinthu zomwe zimasokoneza minofu ya m'chiuno. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathandize kuchepetsa kupweteka kwa m'chiuno, kusintha kaimidwe, komanso kupititsa patsogolo masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Tambasulani Mchiuno Ndi Mwendo Wotsutsa Kuchokera Kumbuyo

• Pindani bondo lanu lakumanja ndikudutsa mwendo wanu wakumanzere wowongoka, ndikuyika phazi lanu lakumanja pansi kunja kwa bondo lanu lakumanzere.
• Kenaka, bweretsani phazi lanu lakumanzere kuchokera kumbuyo ndikuliyika pafupi ndi chiuno chanu chakumanja, bondo lanu lakumanzere likulozera mmwamba.
• Tsopano, pindani pang'onopang'ono torso yanu kumanja, ndikuyika chigoba chanu chakumanzere kunja kwa bondo lanu lakumanja ngati chothandizira kupotoza.
• Gwirani malowa kwa masekondi 30 mpaka miniti, kenaka mutulutse pang'onopang'ono ndikubwereza ndondomekoyi ndi mwendo wina.

Izinto zokwenza Tambasulani Mchiuno Ndi Mwendo Wotsutsa Kuchokera Kumbuyo

• Gwirani Ntchito Yanu: Monga momwe zimakhalira ndi masewera ambiri, kuchita masewera olimbitsa thupi ndikofunikira. Izi zimathandiza kuti mukhale okhazikika komanso okhazikika, makamaka pamene mukugwira ntchito ndi mwendo umodzi wotambasulidwa ndipo wina ukugwa kumbuyo kwanu. Kulakwitsa kofala ndikupumula kwathunthu pachimake, zomwe zingayambitse kusalinganika komanso kutambasula kocheperako.
• Kuzama Pang'onopang'ono: Tsatirani pang'onopang'ono kuchokera m'chiuno mwanu, osati m'chiuno mwanu, ndi cholinga chobweretsa chifuwa chanu pafupi ndi bondo la mwendo wanu wautali. Ndikofunikira kupewa cholakwika chofala chothamangira kusunthaku kapena kukakamiza

Tambasulani Mchiuno Ndi Mwendo Wotsutsa Kuchokera Kumbuyo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Tambasulani Mchiuno Ndi Mwendo Wotsutsa Kuchokera Kumbuyo?

Inde, oyamba kumene atha kuchita Zolimbitsa Thupi Zokhala Pamodzi Ndi Mwendo Wotsutsana Kuchokera Kumbuyo. Komabe, ndikofunika kukumbukira kuti kusinthasintha ndi kusinthasintha kungasiyane kwambiri pakati pa anthu. Ngati woyambitsa akuwona kuti izi ndizovuta kwambiri, ayenera kuzisintha kapena kusankha njira ina mpaka atakulitsa kusinthasintha ndi mphamvu. M'pofunikanso kumvetsera thupi lanu nthawi zonse osati kukankhira ululu. Ngati simukutsimikiza, nthawi zonse ndi bwino kukaonana ndi akatswiri olimbitsa thupi kapena othandizira thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Tambasulani Mchiuno Ndi Mwendo Wotsutsa Kuchokera Kumbuyo?

• Kutambasula Mchiuno Ndi Kukumbatira Bondo: Pano, mmalo mobweretsa mwendo wosiyana kuchokera kumbuyo, mumakumbatira bondo lanu pachifuwa chanu mutakhala, kupereka kutambasula kosiyana kwa minofu ya m'chiuno.
• Tambasulani Mchiuno Ndi Bondo: Mumakhala ndi mwendo umodzi wotambasula, kenaka ikani phazi la mwendo wanu wina pamwamba pa bondo lanu, ndikukankhira pansi kuti mutambasule chiuno.
• Kutambasulira kwa Hip Ndi Kuzungulira Kwamiyendo Yowonjezereka: Pakusinthasintha uku, mumasunga mwendo umodzi ndikuzungulira chiuno cha mwendo wanu wina mozungulira mozungulira, ndikupereka kutambasula kwamphamvu ku minofu ya m'chiuno.
• Kutambasulira Mchiuno Ndi Kutambasula Kumbali Yambali: Apa, mumatambasula mwendo umodzi ndikuutambasulira wina mpaka

Izinto zokufunda ezishisa ezivumelekile Tambasulani Mchiuno Ndi Mwendo Wotsutsa Kuchokera Kumbuyo?

• Kutambasula kwa Butterfly ndi ntchito ina yokhudzana ndi kutsekula m'chiuno ndi kutambasula ntchafu zamkati, kupititsa patsogolo kusinthasintha komwe kumapezeka kuchokera ku Seated Hip Stretch.
• Potsirizira pake, Seated Spinal Twist ikhoza kuthandizira Seated Hip Stretch chifukwa imathandizira kusintha kaimidwe kake ndi kugwirizanitsa, zomwe ndizofunikira kwambiri pochita chiuno bwino ndikupewa kuvulala.