Thumbnail for the video of exercise: Kutambasula kwa Msana

Kutambasula kwa Msana

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiEnyu panika ya kudansi.
Imimiselo eqhaphoObliques
Amashwa eqhaphoRectus Abdominis
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Kutambasula kwa Msana

The Spinal Stretch ndi masewera olimbitsa thupi opindulitsa omwe amapangidwa kuti awonjezere kusinthasintha, kusintha kaimidwe, ndi kuchepetsa ululu wammbuyo. Ndi yabwino kwa anthu amisinkhu yonse yolimbitsa thupi, makamaka omwe amakhala nthawi yayitali atakhala kapena akuvutika msana. Kuchita masewera olimbitsa thupi kungathandize kulimbikitsa thanzi la msana, kupititsa patsogolo kayendetsedwe ka thupi lonse, ndikuthandizira kukhala ndi thanzi labwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutambasula kwa Msana

  • Phimbani bondo lanu lakumanja ndikudutsa mwendo wanu wakumanzere, ndikuyika phazi lanu lakumanja pansi kunja kwa bondo lanu lakumanzere.
  • Sonkhanitsani torso yanu kumanja, ndikuyika chigoba chanu chakumanzere kunja kwa bondo lanu lakumanja kuti muthandizire kukulitsa.
  • Gwirani malowa kwa masekondi 20 mpaka 30, kusunga msana wowongoka ndikusunga mapewa anu momasuka.
  • Pang'onopang'ono unwind ndi kubwereza ndondomeko mbali ina.

Izinto zokwenza Kutambasula kwa Msana

  • Kuyika Moyenera: Yambani ndi kukhala pansi mutatambasula miyendo yanu patsogolo panu. Phimbani bondo lanu lakumanja ndikuyika phazi lanu kunja kwa bondo lanu lakumanzere. Sonkhanitsani torso yanu kumanja, pogwiritsa ntchito chigoba chanu chakumanzere ku bondo lanu lakumanja ngati lever. Onetsetsani kuti msana wanu ukhale wowongoka panthawi yokhotakhota, monga kusaka kungathe kusokoneza minofu yanu yam'mbuyo.
  • Kupuma: Osagwira mpweya wanu panthawi yotambasula. Ndikofunikira kupuma moyenera chifukwa kumathandiza kumasula minofu ndikuzama kutambasula. Kulakwitsa kofala ndikusunga mpweya wanu, womwe ungapangitse kupsinjika m'thupi lanu ndikuchepetsa mphamvu ya kutambasula.
  • Osatambasula: Tambasula mpaka kufika

Kutambasula kwa Msana Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutambasula kwa Msana?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Spinal Stretch. Komabe, ndikofunikira kuyamba pang'onopang'ono komanso mofatsa kuti musavulale. Ndibwinonso kukhala ndi munthu wodziwa bwino za masewera olimbitsa thupi, monga mphunzitsi wa thupi kapena mphunzitsi wa yoga, akuwongolerani poyamba kuti muwonetsetse kuti mukuchita bwino. Nthawi zonse mverani thupi lanu ndikusiya ngati mukumva ululu uliwonse.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutambasula kwa Msana?

  • Kutambasula kwa Mphaka-Ng'ombe: Kusiyanaku kumachitika pazinayi zonse, kusinthasintha pakati pa kukwera kumbuyo kwa denga (mphaka) ndi kuviika pansi (ng'ombe), kulimbikitsa kusinthasintha kwa msana ndi kuzungulira.
  • Maonekedwe a Mwana : Kupumula kumeneku kumaphatikizapo kukhala kumbuyo kwa zidendene ndi torso yomwe ili patsogolo pa ntchafu ndi mikono yotambasulidwa kutsogolo, kutambasula msana pang'onopang'ono.
  • Cobra Pose: Kusiyanaku kumaphatikizapo kugona chafufumimba pansi, kenaka kugwiritsa ntchito minofu ya mkono kukweza chifuwa ndi kumbuyo kumbuyo, kutambasula msana ndi kutsegula chifuwa.
  • Bridge Pose: Kugona kumeneku kumaphatikizapo kugona chagada ndi mawondo akuwerama ndi mapazi apansi pansi, kenako kukweza chiuno chakumwamba kuti atambasule msana ndi kulimbikitsa minofu yakumbuyo.

Izinto zokufunda ezishisa ezivumelekile Kutambasula kwa Msana?

  • Maonekedwe a Mwana: Child's Pose ndi ntchito yowonjezera yowonjezera ku Spinal Stretch chifukwa imayang'ananso kumbuyo ndi msana, kupereka kutambasula pang'ono ndikuthandizira kuthetsa nkhawa ndi kutopa.
  • Cobra Pose: Yoga iyi imakwaniritsa Kutambasula kwa Msana mwa kulimbikitsa minofu kumbuyo ndi mapewa, kuwonjezera kusinthasintha kwa msana, ndikulimbikitsa kaimidwe kabwino, zomwe zingathandize kupititsa patsogolo mphamvu ya Spinal Stretch.

Amaxabiso angamahlekwane kanye Kutambasula kwa Msana

  • Kutambasula kwa Msana ndi Mpira Wokhazikika
  • Kuchita masewera olimbitsa thupi m'chiuno ndi Mpira Wokhazikika
  • Kuchita masewera olimbitsa thupi kwa Spinal Flexibility
  • Kukhazikika Mpira Zolimbitsa Thupi za Msana
  • Core Kulimbitsa Msana Kutambasula
  • Waist Toning ndi Stability Ball
  • Kutambasulira kwa Msana Kwa Kaimidwe Bwino
  • Kukhazikika kwa Mpira Waist Workouts
  • Njira Zotambasula Msana
  • Zochita Zolimbitsa M'chiuno Ndi Mpira Wokhazikika