Ma Pilates angathandize kuchepetsa ululu umenewu
Kumva kupweteka? Kusakanika kwa Hip? Nkhani zobwerera m'mbuyo ?
Malinga ndi kafukufuku, vuto likhoza kukhala lanu. Zowonjezereka, zikhoza kukhala zomwe asayansi akuyitana "matenda oopsa kwambiri." Zingamveke zopenga kuti mavuto anu angachokere kumbuyo kwanu. Kupatula kuti izo zikhoza kukhala ziri chimodzimodzi izo.
Sayansi Yotentha Kwambiri
Akatswiri adatsimikizira kuti matenda oopsawa ndi enieni, ndipo pamene chizindikirocho sichimveka bwino, chimachita bwino kwambiri.
Matendawa amatchulidwa ngati zofooka zofooka komanso zolimba zouluka .
Akatswiri ku Ohio State Wexner Medical Center ankagwira ntchito ndi odwala atagwa, mchiuno, kapena kuvulala mmbuyo ndipo tsopano mukukhulupirira kuti zambiri mwazifukwazi zimagwirizana ndi chiuno chanu. Malinga ndi Chris Kolba, PT, zofooka zofooka zimalepheretsa kukhumudwa zomwe ziyenera kuchitika pachithunzi, zomwe zimapangitsa kuwonjezereka kwa ziwalo zonse ndipo zingabweretse kuvulala. Kodi izi zimachitika bwanji? Kawirikawiri ndi kusagwira ntchito, monga kukhala kwa nthawi yaitali. Koma matenda otupa okhawo amatha kuchitika ndi othamanga ndi anthu ena ogwira ntchito omwe samangotenga malo awa.
Zochita ku Ward Kusiya Chimake Chokwanira
Zochita zomwe zimagwiritsira ntchito zizindikiro zanu zam'madzi ndi kuziletsa kuti zikhale zowonongeka ndi thupi lomwe limadziwika ngati ntchito yopititsa patsogolo. Uku ndi kayendetsedwe kake kamene kamabwera chifukwa chobweretsa chifuwa cha thipa kumbuyo kumbuyo kuseri kwanu. Mukamayenda bwino, mwendo wam'mbuyo uyenera kuwonjezera kukula kwa chiuno, koma kukhala wosauka, kukhala wochuluka kwambiri, ndi kukhala ndi biomechanics yosagwira ntchito kumatanthauza kuti ambirife timayenda popanda kupititsa patsogolo.
Komanso, minofu yapamwamba siigwira ntchito ndipo mumathera ndi mavuto osiyanasiyana.
Mwamwayi, Pilates akhoza kuthana ndi maliseche anu ndi machitidwe ena oyesedwa ndi oona omwe muyenera kukhala nawo mu bokosi lanu kuti muwononge malo omwe mungakhale nawo. Pilates yoyenera ikuchitika mwatsatanetsatane ku dongosolo, kubwereza, ndi kusintha, kotero zina mwazinthuzi zasintha kuti zithetse cholinga ichi.
Zochita # 1: Kusambira
Kukonzekera: Ugonane pansi pamateteti olimbitsa thupi, manja akutambasula patsogolo pako ndi miyendo yayitali pansi pako. Kwezani mutu wanu ndipo yang'anani kutsogolo patsogolo panu. Kwezani manja ndi miyendo muyendo limodzi, kuziika motalika ndi kutalika. Thandizani kumbuyo kwanu pochotsa mimba.
Ntchito: Kwezani dzanja lamanja ndi mwendo wamanzere pamwamba ndipo mwamsanga muyambe kuyendetsa mikono ndi miyendo mukusambira. Miyendo yanu idzasintha pamene mukuyendetsa nsolo yanu. Sungani thunthu la thupi ndikupuma mokwanira mwakuya kwanu. Sambani kuti muwerenge makumi awiri, kenako mupume ndi kubwereza kuti mukhale ndi mphamvu.
Mukufuna zambiri? Pangani masewera atatu osambira ndi mpumulo pakati, koma pang'onopang'ono tempo payikidwa iliyonse. Payikidwa motsatizana, onetsetsani kuti 20 pang'onopang'ono mukukakamiza mikono ndi miyendo yanu kuti ikhale yaikulu komanso yoposa.
Zochita # 2: Hamstring Curls
Kukonzekera: Ikani monga momwe munachitira kusambira, kuyang'ana pansi pa masewera anu. Ikani manja anu pamodzi kuti mupange chingwe cha mphumi yanu. Bendani maondo onse awiri kuti mapazi anu awonekere kudenga. Lembani maondo anu kuti akhale osiyana pang'ono, koma gwiritsani zidendene pamodzi.
Zochita: Finyani zidendene pamodzi ndikukweza mchira wanu pansi, kumangiriza minofu ya glutal. Gwiritsani 3, kenako kumasula matako anu.
Bwerezani nthawi 10 ndikupumula.
Mukufuna zambiri? Kuwonjezera kuchokera pa sitepe ili pamwambapa. fanizitsani zidendene, mutenge mchira wanu poyimbitsa minofu ya mpando, ndiyeno mutukulire mawondo ndi ntchafu pamatolo. Gwiritsani ntchito chiwerengero cha 3 ndikuchepetsanso ntchafu. Bwerezani nthawi 10 ndikupumula.
Zochita # #: Bridge Bridge
Kukonzekera: Ugone kumbuyo kwa nkhope yanu pa masewera olimbitsa thupi. Bwerani mawondo anu ndi kuika mapazi anu pang'onopang'ono, kufanana, ndi kung'onozing'ono kusiyana ndi chiuno. Mikono imatalika pambali panu ndipo mimba ikuyang'ana mkati ndi mmwamba.
Ntchito: Lumikizani mchiuno mwako, ndikupanga mzere umodzi kuchokera pamapewa anu mpaka maondo anu.
Sungani kulemera kwanu muzitsulo zanu, ndikukumba pansi pa inu kuti muthandize mchiuno mwako. Gwiritsani ntchito chiwerengero cha 10. Pewani m'chiuno mwanu, ndikubwerezeranso kawiri kawiri pa maselo atatu.
Mukufuna zambiri? Mukhoza kusiyanitsa masewerowa ndi mphamvu mwa kupanga kusintha kosavuta. Ikani yoyamba yomwe ili pamwambapa. Mukakutsitsa m'chiuno, yendetsani phazi lanu kutali ndi inu ndikuyambitsanso kachiwiri. Musanayambe gawo lachitatu ndi lotsiriza, yendetsani mapazi anu panjira ina pambali pa thupi. Zidzakhala zovuta kukweza mchuuno ndipo simungadzutse pafupi kwambiri koma chitani zabwino.
Kuchita masewera # 4: Thupi Lambani
Kukonzekera: Khalani wamtali pamatumbo anu ndi miyendo yanu palimodzi pamaso panu. Ikani manja anu kumbuyo kwa msana wanu pa chovalacho ndi zala zanu zikulozera ngati n'kotheka.
Zotsatira: Mu gulu limodzi, kwezani m'chiuno mwanu. Sungani mutu wanu kuti muthe kuyang'ana patsogolo panu. Mukamayendetsa manja ndi miyendo, onetsetsani miyendo mwamphamvu pamodzi ndikukonzekera m'chiuno kuti mutenge mzere umodzi ndi thupi lanu, kuchokera kumapewa mpaka kumapazi. Gwiritsani ntchito chiwerengero cha 10. Pansi ndi kubwereza kawiri kawiri pa maselo atatu.
Mukufuna zambiri? Ngati mwadziwa kusiyana koyamba, yesani ndi mwendo umodzi. Pa imodzi yokha itatu, yesani kukweza mwendo umodzi mpaka padenga ndikugwiritsira ntchito ziwerengero zisanu musanasinthe miyendo.
Kuchita masewera # 5: Imani bwino
Kukonzekera: Kukhazikika kwathu ndichinsinsi cha momwe timagwiritsira ntchito miyendo yathu. Mndandanda wa makoma ndiwo yankho. Pezani khoma ndi kuima motalikirana ndizitsulo zanu kumbuyo kwa mutu wanu.
Ntchito: Gwirani ntchito yanu pambali pa khoma pogwiritsa ntchito kumbuyo kwa miyendo yanu ndi kutalika kwa msana wanu molimba ngati khoma. Yesetsani kubwezera kumbuyo kwa chigaza chanu pakhoma. Onjezerani ntchito zina za m'mimba pojambula nsalu yanu mkati ndi pamwamba. Gwirani kwa mphindi imodzi.
Mukufuna zambiri? Kukhazikitsa kumene iwe unapindula kuyima pa khoma ndi momwe iwe ukufunira thupi lako tsiku lonse. Pamene mukuchoka pakhomopo, yesetsani kusunga malo anu pa moyo wanu wa tsiku ndi tsiku. Bwezerani khoma ntchito kangapo patsiku kuti mudziwe zambiri.
Maganizo Otseka
Ngati kupweteka kumbuyo, kumbuyo, kapena kumapeto kwa maondo ndi gawo la mavuto anu a tsiku ndi tsiku, kugwiritsira ntchito pulogalamu yanu kungakhale mapiritsi amatsenga omwe mwakhala mukufuna. Zodzoladzola zokha zokha ndizofunika kuyesetsa ndipo mukhoza kuchepetsa zomwe mukuchita. Gwiritsani ntchito tsikuli tsiku ndi tsiku kuti muteteze matenda omwe angakhale akuthandizira kuzinthu zina zakuthupi.
> Zotsatira:
> Matenda oopsa a chifuwa Angakhale Wokhumudwa Chifukwa cha Mphepete, Ululu ndi Ululu Wotsatira.