Mmene Mungachitire Mbalame Zochita Zojambulajambula

Kuchita masewera olimbitsa thupi ndi chifuwa

Njoka ya Mbalame ikhoza kukhala yovina nthawi imodzi, koma tsopano chidziwitso chake chachikulu chotchuka ndikuti ndizochita masewera olimbitsa thupi kuti zikhazikike pamtunda, zomwe zimaphatikizapo mimba, kumbuyo , kumbuyo , ndi ntchafu.

Sizovuta kuchita pambuyo pochita pang'ono kuti mukhale bwino .

Ndi zophweka kuchita paliponse, bola ngati muli ndi malo okondweretsa kuti mugwire manja anu ndi mawondo ndi chipinda chokwanira kuwonjezera mkono ndi mwendo. Apa ndi momwe izo zakhalira.

Mmene Mungachitire Mbalame Zochita Zojambula

1. Gwiritsani pansi pansi manja anu atayikidwa pambali pambali.
2. Limbani mimba, ndipo poyambirira, yesetsani kukweza dzanja limodzi ndi bondo losiyana basi kuchokera pansi pomwe mukuliyanjanitsa kumbali inayo ndi mawondo. Half inchi adzachita mpaka mutapeza lingaliro la izo.
3. Mukakonzekera kuchita masewero olimbitsa thupi, tambani mkono wanu molunjika kutsogolo ndikuwonjezera mwendo wotsalira kumbuyo. Mapewa ndi m'chiuno ayenera kukhala ofanana.
4. Gwiritsani masekondi 10 kenako bwererani mmanja mwanu ndi mawondo kumalo osayima.
5. Kuyambira kunja, yesetsani kubwereza 5 pa manja ndi mawondo ena, 10 kubwereza palimodzi. Onjezerani zina zowonjezera za masewera khumi mpaka 3 pa khumi.
6. Monga kusiyana, mukhoza kupanga agalu angapo mbalame ndi mbali imodzi ndiyeno nkukhazikitsa ndi mbali ina.

1. Sungani mbali yomwe mukugwira pamene mukusintha mbali ngati mukupanga agalu osakaniza. Yesetsani kuchepetsa kuyendayenda kwina kulikonse.

Misampha Yogwira Mbalame Zochita Zojambula

Cholinga chachikulu cha Mbalame ya Mbalame ndi erector spinae minofu. Minofu yayitali imatha kutalika kwa msana, kuchokera ku chigaza, khosi, ndi nthiti kupita ku vertebrae ndi sacrum ya m'chiuno.

Ndi udindo wowonjezera, kusinthasintha, ndi kusinthasintha msana ndi khosi.

Koma si minofu yokhayo yomwe imagwira ntchito, pamene kusunthiraku kumaphatikizaponso gluteus maximus mitsempha ya matako, yomwe imagwira ntchito pokweza mwendo. Pokwezera dzanja mumagwiritsa ntchito mitsempha ya trapezius ndi zamtundu wa kumtunda ndi paphewa.

Pakalipano, minofu ina imalimbikitsa kukhazikika. Izi zimaphatikizapo zitsulo za kumbuyo kwa ntchafu, minofu ina yowongoka, piriformis ndi obturator kunja kwa mchiuno, minofu ya pectoralis ndi serratus ya chifuwa, ndi triceps ya mkono wapamwamba.

Nanga bwanji za minofu ina ya m'mimba? Amagwira ntchito ngati antagonist ku spinae ya erector, ndipo mumaphatikizaponso rectus abdominis ndi obliques. Monga momwe mukuonera, nkhukuyi imaphatikizapo minofu yambiri ndipo ngakhale imatchedwa kudzipatula, zambiri zimachokera kumutu mpaka kumapazi.

Kusiyanasiyana kwa Kuchita Mbalame Kwa Mbalame

Gulu lapamwamba ndi galu limodzi lokha, lomwe limaphatikizapo kutambasula mkono ndi mwendo kuchokera kumbali imodzi ya thupi. Ndizopambana kwambiri ndipo anthu ochepa akhoza kuchita izo.