Kusamuka uku kudzakuthandizani kuti thupi lanu likhale losasintha
Imodzi mwa zovuta za kayendetsedwe ka tsiku ndi tsiku ndikuteteza msana ndi minofu ya thunthu kusinthasintha. Ambiri a ife timagwiritsidwa ntchito kugwedezeka, kapena kufika, koma zomwe zimachitika tikafika kapena kuyang'ana kumbali? Kawirikawiri, mutu kapena mikono idzapita ndi zoyendetsa, koma thunthu lidzasunthika. Chotsatira ndi kuyendayenda kwakukulu komwe kumapitirirabe pamene tikukula.
Kupotoka kwa msana kumawonjezera kuchuluka kwa kayendetsedwe ka thupi pamtundu wapamwamba mwa kuphunzitsa thunthu kuti lizitha kuyenda pakati pa phokoso loyang'ana pakati, pamene likuthandizidwa ndi khola la khola . Ntchito yotereyi ndi yofunika kwambiri pa masewera.
Kupota kwapakati: Khwerero 1
- Khalani okwera pamwamba pa mafupa anu.
- Dulani mimba zanu kuti thupi lanu lapamwamba likhale lothandizidwa bwino.
- Flex mapazi anu ndikufika pazitsulo zanu.
- Tambasulani mikono yanu kumbali zonse, kuisunga ngakhale ndi mapewa anu, kuti mukhale ndi mzere umodzi kuchokera kumapazi mpaka kumapazi.
Ganizirani za msana wanu ngati utali wautali kwambiri, ndi mphamvu ikuyenda pansi mpaka mumtambo wa tailbone mpaka kumwamba mpaka pamwamba pa mutu wanu. Ngakhale ndi kutalika konseko, mukufunabe kuti mapewa anu asamasuke komanso nthiti yanu pansi.
Ngati zinyama zanu zili zolimba ndipo n'zovuta kuti inu mukhale cholungama, ikani chotsamira kapena chopukutira m'chiuno mwanu.
Kupota kwapakati: Gawo lachiwiri
- Tangoganizirani mzere womwe ukuyenda molunjika pakati pa thupi lanu. Pa mbali ziwiri za exhale, mukhale wamtali pamene mutembenuza miyendo yanu ndikuyang'ana pamtunda womwewo.
- Kupitako kuli gawo limodzi la magawo awiri pamene mumapuma kuti musokoneze pakati ndiyeno mutulukanso kuti mupite kutali.
Kupotoka kumachokera m'chiuno, osati ku mapewa. Thupi lapamwamba, kuphatikizapo mutu, limayenda ngati chidutswa chimodzi. Nkhumba zimakhala zolimba ndipo sizimapotoza konse. Mukhoza kuyang'ana izi poonetsetsa kuti mapazi anu akhalabe ndi wina ndi mnzake.
Momwe thupi lakumwamba likugwiriziridwa ndi khola la khola ndilo likulu la ntchitoyi. Ichi ndichifukwa chake magalasi, masewera a tennis, ndi omwe timafuna kukhala ndi ufulu wochita zambiri amapeza zambiri pazochitazi.
Kupota kwapakati: Khwerero lachitatu
- Lembani ndi kubwerera ku malo.
- Pamene mukubwerera, pitirizani kuwonjezera mphamvu zanu, kupyolera pa zidendene zanu, ndi pamwamba pa mutu wanu. Sungani kayendetsedweko ndipo onetsetsani kuti pepala lanu silikusuntha.
- Pa exhale, tengani zopotoza kumbali inayo.
Bwerezani zochitikazo kasanu kumbali iliyonse.
Mfundo: Gwiritsani Ntchito Mpweya Wanu
Kugwedeza kwa msana ndi mwayi waukulu kugwiritsa ntchito mpweya momwe Joseph Pilates analimbikitsira, zomwe zimayenera kutenga mpweya watsopano komanso kugwiritsa ntchito kayendetsedwe kake pofuna kutulutsa mpweya wakale. Mu kupotoka kwa msana, gwiritsani ntchito kuyendayenda kukuthandizani kumverera ngati kuti mukuwombera mpweya wakale.
Kusintha kwapafupi kwapakati
Ndawona kupotoka kwa msana kumaphunzitsidwa ndi chitsanzo chopuma chotsutsana-chotsutsana. Ndimakonda njira imeneyi chifukwa ndisavuta kumva ngati mukukula motalikira pazomwe mukuzilemba. Kumbali inayo, ndimakonda kutulutsa mpweya, monga momwe ndiliri pano. Yesani msana ukupotoza njira ziwiri. Zingakhale zochititsa chidwi kufufuza momwe kupuma kungasinthire zomwe takumana nazo pakuyenda.