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Kubwerera momasuka ponse

Umakhi woMsebenzi

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IdivayisiMivaha tebitey boul miarivy.
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Amashwa eqhaphoAdductor Magnus, Soleus
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Ukuxhumana kwe Kubwerera momasuka ponse

The Back Relaxed Pose ndi malo obwezeretsa a yoga omwe amalimbikitsa kupumula kwakuya komanso kupumula kupsinjika mwa kutambasula pang'onopang'ono minofu yakumbuyo. Ndiwoyenera kwa anthu amisinkhu yonse yolimba, makamaka omwe akufuna kuchepetsa kupsinjika kapena kusapeza bwino msana wawo. Kuchita nawo izi kungapangitse kusinthasintha kwathunthu, kusintha kaimidwe, ndikulimbikitsa bata lakuthupi ndi lamalingaliro.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kubwerera momasuka ponse

  • Tsamirani pang'onopang'ono mpaka mutathandizira kulemera kwanu pamphumi panu, zigono ziyenera kukhala pansi pa mapewa anu.
  • Phimbani mawondo anu ndikupangitsa mapazi anu kukhala pansi, pafupi ndi m'lifupi mwake.
  • Pumulani thupi lanu lonse, kulola msana wanu ndi mapewa kuti zimire pansi.
  • Tsekani maso anu ndikupuma mozama, mukugwira malo awa kwa mphindi zingapo.

Izinto zokwenza Kubwerera momasuka ponse

  • Kupumula: Chinsinsi cha mawonekedwe awa ndikupumula. Kupuma mozama ndi pang'onopang'ono, kulola thupi lanu kumira pansi. Yesetsani kuyang'ana mbali iliyonse ya thupi lanu, kumasuka mwachidwi gulu lililonse la minofu kuyambira zala zanu mpaka kumutu. Pewani kulakwitsa pogwira mpweya wanu kapena kulimbitsa minofu yanu, chifukwa izi zimalepheretsa cholinga cha masewerawo.
  • Nthawi: Gwiritsani ntchito mphindi 5 mpaka 10 munjira iyi kuti thupi lanu lipumule mokwanira ndikupindula ndi masewerawa. Pewani kuthamangira kapena kudzuka mofulumira kwambiri, monga momwe zingathere

Kubwerera momasuka ponse Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kubwerera momasuka ponse?

Inde, oyamba kumene amatha kupanga Back Relaxed Pose, yomwe imadziwikanso kuti Savasana kapena Corpse Pose mu yoga. Ndi njira yosavuta komanso yodekha yomwe imachitika kumapeto kwa gawo la yoga. Amapangidwa kuti apumule thupi ndi malingaliro, kuchepetsa nkhawa, komanso kulimbikitsa mtendere. Nawa masitepe: 1. Gonani chagada chagada, makamaka opanda ma props kapena ma cushion. Lolani thupi lanu kumira pansi. 2. Sungani miyendo yanu momasuka ndikulola mapazi anu ndi mawondo anu kumasuka kwathunthu, zala zikuyang'ana kumbali. 3. Ikani manja anu pambali, koma motalikirana pang'ono ndi thupi lanu. Siyani manja anu otseguka, kuyang'ana mmwamba. 4. Tsekani maso anu ndikupuma pang'onopang'ono, mozama. Pumulani thupi lanu lonse. Kumbukirani, cholinga chake ndi kukhala maso koma chikhalirebe. Zitha kutenga nthawi kuti muzolowere kukhala chete kwa nthawi yayitali, koma pakapita nthawi, muyenera kutero.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kubwerera momasuka ponse?

  • The Supported Savasana Pose: Uku ndikusintha komwe mumagona chagada chanu ndi bolster kapena bulangeti yokulungidwa pansi pa mawondo anu kuti muchepetse kupsinjika kumbuyo kwanu.
  • The Supine Twist Pose: Mu mawonekedwe awa, mumagona chagada ndikupotoza pang'onopang'ono thupi lanu lakumunsi kumbali imodzi ndikusunga mapewa anu pansi.
  • Miyendo-Up-The-Wall Pose: Izi zimaphatikizapo kugona chagada pafupi ndi khoma ndikukweza miyendo yanu molunjika, zomwe zingathandize kuchepetsa kupsinjika m'munsi mwanu.
  • The Constructive Rest Pose: Iyi ndi malo opumula kumbuyo komwe mumagona chagada ndi mawondo anu ndi mapazi akuphwanyidwa pansi, makamaka m'chiuno-m'lifupi mwake.

Izinto zokufunda ezishisa ezivumelekile Kubwerera momasuka ponse?

  • Mphaka-Ng'ombe Pose imakwaniritsa Kubwerera momasuka polimbikitsa kusinthasintha kwa msana ndi kuthetsa kupsinjika kwa msana ndi khosi, zomwe zingathandize kukonzekera thupi kuti likhale logwira mtima komanso lomasuka.
  • Miyendo-Up-The-Wall Pose imathandiziranso Kubwerera Kumbuyo momasuka monga kumathandiza kupumula minofu ndi mitsempha kumunsi kumbuyo, kulimbikitsa kuyenda bwino kwa magazi ndi kuthetsa kupsinjika kulikonse kapena kupsinjika kulikonse, zomwe zingapangitse Kumbuyo kumasuka kumakhala kopindulitsa komanso womasuka.

Amaxabiso angamahlekwane kanye Kubwerera momasuka ponse

  • Kuchita masewera olimbitsa thupi
  • Kulemera kwa thupi kumbuyo kutambasula
  • Zolimbitsa thupi za Null target bodyweight
  • Kubwerera kumbuyo kuti mupumule
  • Zolimbitsa thupi zolimbitsa thupi kumbuyo
  • Kupumula kumbuyo pogwiritsa ntchito kulemera kwa thupi
  • Null target back exercise
  • Zosangalatsa zakumbuyo
  • Njira zotsitsimula kulemera kwa thupi
  • Zolimbitsa thupi zolimbitsa thupi za null target.