Malangizo 3 Othandizira Kulimbitsa Thupi Lanu

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Ndizovuta kuiwala za mpweya wanu nthawi ya yoga (mudatengapo kalasi ya yoga komwe mwapita sindinatero anamva mawu akuti: "yang'anani pa mpweya wanu" mawonekedwe achitatu aliwonse!?) Mphunzitsi nthawi zambiri amakutsogolerani m'kalasi mwa kuwerengera mpweya ndikukuuzani nthawi yeniyeni, yoti mupume ndi kutulutsa mpweya. Koma, simumamva kawirikawiri aphunzitsi amisasa akufuula malangizo opumira panthawi yama pushups-ndipo ngati mukudzikweza nokha, mutha kupeza kuti mulidi kugwira mpweya wanu nthawi zina. Zomwe zili zoyipa kwambiri, popeza kupuma munthawi yoyenera sikungopangitsa kukweza kukhala kosavuta, kungakuthandizeni kupeza zotsatira zabwino, atero a Susan Stanley, Mphunzitsi wa Tier 4 (kapena mphunzitsi wamkulu) ku Equinox ku New York City. (M'malo mwake, mutha Kupumira Njira Yanu Kukhala Thupi Loyenera.)

"Njira imodzi yodziwira ngati zolimbitsa thupi sizingatheke kwa wochita masewerawa ndikuti ngati akumva ngati akufunikira kupuma," akutero a Stanley. Ngati mukupeza kuti mukupuma pamene mukuyenda, gwiritsani ntchito masikelo opepuka kapena chepetsani masewerawa kuti zikhale zosavuta. Pamene mukukhala wamphamvu-ndi kupuma mosavuta-mukhoza kutenganso zolemera kwambiri. (Yesani Kulimbitsa Thupi Lolemera Kwambiri.) Koma palinso zambiri kuposa kungochita ayi kugwira mpweya wanu. Mutha kugwiritsa ntchito mpweya uliwonse ndikutulutsa mpweya kuti zikuthandizireni kuchita masewera olimbitsa thupi omwe mumachita kuti mukhale olimba, mwachangu! Nazi njira zitatu zowonjezera mpweya uliwonse womwe mumatenga:

• Tulutsani mpweya mkati mwa gawo la "ntchito" lakusunthirani (chifukwa chake, "kukweza" kwa biceps curl, mwachitsanzo) ndikupumira mukamatsitsa zolemera kumbuyo. "Nthawi zambiri, kutulutsa mpweya pantchito kumatanthauza kuti mukugwira transversus abdominus, cholimbitsa msana pachimake, komanso zolimbitsa zina," akufotokoza Stanley. "Izi ndizofunikira mawonekedwe, chitetezo, ndikulimbikitsa mphamvu ndi mayendedwe osiyanasiyana."

• Potulutsa mpweya, ganizirani za kuwuzira mpweya mwamphamvu komanso mwadala. "Simukufuna 'kuchepa,' mukufuna kutulutsa mpweya ngati kuti mukufuna kuphulitsa buluni," akutero a Coach a Jane Lee a T4 a Stanley. (Yesani Kupuma kwa Yoga Kuti Mugone Mwachangu.)

• Dziwoneni nokha pagalasi ngati nkotheka. Onetsetsani kuti mimba yanu ikukwera pamene mupuma. Uku ndikupumira mwakaphokoso, ndipo ndikofunikira kuti kukhazikika kwanu kuzisungunuke osavulaza. "Ngati chifuwa chanu chimangoyenda mukamapuma, zikutanthauza kuti mumalandira mpweya, koma mwina osatulutsa CO2 yokwanira, yomwe ndiyofunikanso," akutero Stanley.

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