Kudziwa Kupindula Ndikofunika Kwambiri Kuchita Pilato Mwabwino
Kudziwa momwe mungapezere malo osalowerera msana n'kofunika kwambiri kuti musamachite ma ARV ambiri.
Kusalowerera kwapakati ndi malo achilengedwe pamene msana uli wonse (3) pamphepete mwa khosi (thosi), thoracic (pakati) ndi lumbar (pansi). Iyi ndiyo malo amphamvu kwambiri a msana pamene ife tikuima kapena titakhala, ndi omwe ife tapangidwa kuchokapo.
Mmene Mungapezere Nkhondo Zanu Zosalowerera Ndale
Gwiritsani ntchito zochitika zotsatirazi kuti zikuthandizeni kupeza malo osalowerera pamtunda wanu.
- Malo oyamba. Lembani kumbuyo kwanu ndi mawondo anu atawerama ndipo mapazi anu atagona pansi. Onetsetsani kuti miyendo yanu ikufanana ndi zidendene, zala, mawondo, ndi ziuno zanu zonse mumzere umodzi. Lolani manja anu apume pambali panu.
- Sungunulani pansi. Pezani thupi lanu, kuphatikizapo mapewa anu, khosi, ndi nsagwada. Lolani msana wanu kuti ugone pansi, popanda khama. Nthiti yako ya nthiti imagwetsedwa ndi nthiti za m'munsi zomwe zimatulutsidwa pansi.
- Pumirani kwambiri . Bweretsani mpweya wanu wonse kulowa m'thupi lanu, kuwalola kusunthira kumbuyo kwanu ndi kumbali ya nthiti yanu, ndikufika mpaka pamimba.
- Kuthamanga Kwambiri. Exhale ndigwiritseni ntchito abs yanu kuti mugwiritsire pansi msana wanu pansi pamtunda. Pewani kumasula Lembetsani kumasula.
Chimodzi mwa zochitika zazikuluzikulu za ntchito ya Pilates ndikuti sitigwiritsa ntchito mphamvu yochulukirapo. Onetsetsani kuti, pamene mukuchita masewerowa, mapewa anu, khosi, ndi miyendo zimakhala momasuka komanso osagwirizana nawo.
Malingaliro Amaganizo Oyenera Kusunga Nthenda Yopanda Nkhondo
Anthu ambiri amakhala ndi msana m'modzi mwa maudindo awiriwa, omwe amatha kukhala nawo.
Kuti musalowerere m'mbuyo, mukufuna kukhala pakati pa malowa, ndi malo otsika apansi komanso pang'ono, mpweya wa m'munsi mwa msana.
Gwiritsani ntchito mafano awa kuti mukhazikitse msana.
Kukhazikitsa Mapulitsi Oyenera. Tangoganizani kuti muli chikho cha madzi mutakhala pamimba pamunsi, masentimita angapo pansi pa mimba yanu. Lolani minofu yanu ya m'mimba kuti iwononge msana wanu, kuti mimba yanu ikhale yosasuntha. Kumbukirani kuti simukufuna kuti madzi awonongeke, choncho matumbo anu sangathe kutsogolo kapena kutsogolo.
Thupi Pangani. Mukuyenera tsopano kukhala omasuka ndi thupi lanu moyenera. Kupuma kwanu kuli kozama komanso kwathunthu, ndipo m'mimba mwanu mukugwa pansi. Mphepete mwa khosi ndi lumbar (m'munsi) msana, komabe, ali kutali ndi pansi. Onetsetsani kuti msana wanu wamtsempha sumaumitsa pansi. Icho chikanakhala chowombera.
Kusunga Izo Panthawi ya Kuchita Zochita
Tsopano chinyengo chachikulu ndicho kukhala ndi malo amtsempha pamene mukuyamba kuyenda.
Yambani mwa kukweza mwendo wanu wakumanja mmwamba ndi kuwubwezeretsa pansi popanda kulola kuti mchiuno chanu zisunthe. Kenako bwerezani kayendetsedwe ndi mwendo wakumanzere. Gwiritsani minofu ya m'mimba kuti yithandize kukhazikika m'matumbo kuti asasunthike.
Kodi mungathe kupanga miyendo yonse mosavuta? Tsopano yesani nokha ndi zonse. Sungani mozama ndikusiya miyendo yanu pomwe mukusunga malo anu oyambirira ndi pelvis. Kenako muwachepetse pansi. Mukamachita zimenezi mungapeze kuti mukufuna kumasula abs ndikusiya kumbuyo. Izi zidzakutengerani mumalo anu ndi kumangoyenda. Ngati muli ndi vuto lochita izi, yesetsani.