Mwinamwake mwawona zochitika zolimbitsa thupi, koma kodi mukudziwa kuti mumapindula kwambiri? Zimapangidwa bwino, zimapereka njira yosavuta komanso yowonjezereka chifukwa cha kupsinjika kwa mchiuno - minofu yomwe imabweretsa mimba ndi mwendo pamodzi. Ambiri a ife tikufunika kutambasula mapapu athu. Timakhala ndi mphasa yolimba kwambiri kuchokera kumakhala mochuluka kwambiri, ndipo enafe timachita masewera olimbitsa thupi monga kuyendetsa ndi kuyendetsa njinga zomwe zimalimbitsa mchiuno.
1 - Tsambulani Flexors Yanu
Pakhomo loyima ndi losavuta kupuma. Ndipo mukhoza kuchita pafupifupi kulikonse, nthawi iliyonse. Ndizochita masewera olimbitsa thupi kuti uchite pamene ukudikirira kalasi ya masewera olimbitsa thupi kuti uyambe (zodabwa kuti ndichite chiyani ndiwekha mukudikira?). Werengani mauthenga awa kuti athandizidwe kuti mukhale omasuka m'njira imene imapindulitsa kwambiri thupi lanu.
Mmene Mungachitire Lunge Lomwe
1. Imani ndi miyendo yanu mofanana . Tengani malo abwino ndi tailbone yanu ikulozera pansi, mutu wanu ukufika kumwamba, ndipo mapewa anu amasuka.
2. Gwiritsani bondo lanu ndikuyenda mozungulira kubwalo la phazi lanu. Pitani mpaka mutakhala omasuka, koma musalole kuti bondo lanu lamanja liweramire kupyola zala zanu.
- Sungani m'chiuno mwanu. Ganizirani za mafupa anu a mchiuno monga zofunikira zomwe muyenera kutsogolo.
- Chifuwa chanu chatseguka, ndipo maso anu ali patsogolo.
3. Pumulani manja anu pamwamba pa bondo lanu lakumanja kuti mukhale bata.
4. Yambani mwendo wanu wammbuyo, koma musatseke bondo lanu. Chotsani chotsitsa chichoke kumtunda (kumbuyo kwa mwendo).
5. Tsopano, ngati mumamva bwino, yonjezerani kutambasula. Koma musachite izi mwa kugwedeza kumchira kumanzere (cholakwika chofala).
- Njira yowonjezera kutambasula ndiyo kusunga nthiti za m'munsi ndi mafupa anu mumtsinje womwewo ndikukwera kudutsa pansi pamimba ndi minofu ya m'mimba kuti mubweretse nsaluyo kumbuyo ndi kumbuyo, kutsegula kutsogolo kwa chiuno. Iyi ndi kayendedwe kakang'ono koma kamphamvu komwe kasupe kamasintha ndi mapepala - osati m'mbuyo.
- Gwiritsani ntchito abs yanu m'njira yomwe mumamva ngati mukukweza msana wanu pakati pa miyendo yanu. Izi zidzateteza kutsika kwanu.
- (Kupewera kumayesayesa kwa ena pa mfundo iyi, musalowemo mpaka mutapindula kwambiri kuti mutulukemo mafupa a m'chiuno ndi kumbuyo.)
6. Lembani kutambasula kwa masekondi 30 pamene mupuma kwambiri. Mungaganize za kupuma "mukutambasula".
7. Tulutsani kutambasula pothandizira kulemera kwanu pa manja anu ndikuyendetsa kumbuyo kwa miyendo yofanana.
8. Bwerezani kumbali inayo.
Okonzekera zambiri? Tengani izi kuti muyambe yoga.
2 - Yoga ndi Pilates Ndili Mgwirizano Ndi Zida
Kodi lunge monga momwe munachitira kale. Mukamaliza kutambasula mchiuno, yonjezerani kutambasula kwazomwe mukulola kuti mapewa anu agwe pansi musanafike pampando wanu. Inu mukhoza kubwerera mmbuyo pang'ono, koma musalole kuti nthiti zanu zizipita patsogolo. Cholinga cha kutambasula chikudutsa pakati ndi pamphuno.
Onetsetsani kuti miyendo yanu ikhale yofanana, ndi m'chiuno mwanu komanso mapewa anu. Sangalalani!
Kutambasula uku kuli kofanana ndi Yoga Warrior 1 pose kupatula miyendo ikukhala mofanana, pamene Msilikali 1 mwendo wakumbuyo umachoka ndipo chidendene chimapita pansi. Monga mwachizolowezi, ndikukuuza kuti yesani onse awiri!