Chifukwa Chomwe Kusinthasintha Ndikofunika Kwambiri Pathanzi Lanu

Zamkati

• 6 maubwino osinthasintha
• 1. Kuvulala kochepa
• 2. Kupweteka pang'ono
• 3. Kupititsa patsogolo kukhazikika komanso kusamala
• 4. Kukhala ndi malingaliro abwino
• 5. Mphamvu zazikulu
• 6. Kulimbitsa thupi bwino
• Momwe mungasinthire
• 1. Galu Woyang'ana Pansi (Adho Mukha Svanasana)
• 2. Moni wa Dzuwa (Surya Namaskar)
• 3.P Triangle Pose (Trikonasana)
• 4. Kutambasula Kwambiri Mbali (Parsvottanasana)
• 5. Kupindika msana kwa mawondo awiri
• 6.Pose Puppy Pose
• Mfundo yofunika

Chidule

Kutambasula thupi lanu kuti likhale lokwanira komanso kusinthasintha kumakupatsirani zabwino zambiri. Maphunziro oterewa amalola kuyenda kosavuta komanso kozama ndikumanga nyonga ndi kukhazikika. Kutambasula minofu ndi zimfundo zanu kumathandizanso kuti muziyenda kwambiri, musamayende bwino, komanso kuti musinthe.

Pitilizani kuwerenga kuti muphunzire zambiri za maubwino opanga thupi losinthasintha, lathanzi.

6 maubwino osinthasintha

Kusintha kosinthika kumabweretsa maubwino osiyanasiyana amthupi ndipo kumatha kukhala ndi thanzi labwino. Nazi njira zingapo zomwe zowonjezera kusinthasintha zikuyenera kukuthandizani.

1. Kuvulala kochepa

Mukakhala ndi mphamvu komanso kusinthasintha m'thupi lanu mutha kupirira kupsinjika kwakuthupi. Komanso, mudzachotsa kusamvana kwanu kulikonse, komwe kumachepetsa mwayi wanu wovulala mukamachita masewera olimbitsa thupi. Kuwongolera kusamvana kwa minofu kumafunikira kuphatikiza kulimbitsa minofu yosagwira ndikutambasula yolimba (yolimba).

2. Kupweteka pang'ono

Thupi lanu limakhala labwino mukamayesetsa kutalikitsa ndikutsegula minofu yanu. Minofu yanu ikamasungunuka komanso kusakhazikika, simudzakhala ndi zowawa zochepa. Kuphatikiza apo, mwina simungakhale ndi zovuta zam'mimba.

3. Kupititsa patsogolo kukhazikika komanso kusamala

Mukamaganizira kukulitsa kusinthasintha kwa mthupi lanu mayendedwe anu amatha kusintha. Kugwiritsa ntchito thupi lanu kumakuthandizani kuti mukhale ndi mayendedwe oyenera ndikuwongolera kusayenerera kulikonse. Kuphatikiza apo, ndimayendedwe ochulukirapo mutha kukhala osavuta kukhala kapena kuyimirira m'njira zina. Yoga yawonetsedwa kuti ikuwongolera bwino.

4. Kukhala ndi malingaliro abwino

Kuchita nawo nthawi zonse kutambasula ndikutsegula thupi lanu kumatha kubweretsa kupumula. Zopindulitsa zakuthupi zimatha kufikira kumasuka m'malingaliro. Mutha kupeza zosavuta kupumula thupi lanu likakhala bwino.

5. Mphamvu zazikulu

Ndikofunika kuwonjezera mphamvu pamene mukusinthasintha. Izi zimatsimikizira kuti minofu yanu imakhala ndi vuto lokwanira kuti likhale lolimba mokwanira kukuthandizani ndi mayendedwe anu, kukulolani kuti mukhale athanzi.

6. Kulimbitsa thupi bwino

Mukangowonjezera kusinthasintha kwanu kuti mulole kusuntha kwakukulu mthupi lanu mutha kuchita bwino mwakuthupi. Izi ndi zina mwakuti minofu yanu ikugwira ntchito bwino kwambiri.

Momwe mungasinthire

Yesetsani izi nthawi zambiri momwe mungathere kuti muwonjezere kusinthasintha. Zitha kuchitika ngati gawo lazolimbitsa thupi kapena pawokha nthawi iliyonse masana. Onetsetsani kuti thupi lanu latenthedwa bwino musanachite izi. Chitani masewerawa kangapo kanayi pamlungu kwa mphindi 10-20 nthawi imodzi.

1. Galu Woyang'ana Pansi (Adho Mukha Svanasana)

Minofu imagwira ntchito:

• mitsempha
• gluteus maximus
• Zowonjezera
• triceps
• alireza

Mphatso ya Gif: Thupi Logwira Ntchito. Lingaliro Lachilengedwe.

Kuti muchite izi:

1. Bwerani pazinayi zonse ndi manja anu pansi pa manja anu ndi mawondo anu pansi pa mchiuno mwanu.
2. Limbikirani m'manja mwanu pamene mukugwirana zala zanu pansi ndikukweza mawondo anu, kuti zidendene zanu zikwezeke.
3. Lonjezani kudzera mu msana wanu ndikukweza mafupa anu atakhala pamwamba.
4. Bwerani mawondo anu pang'ono ndikusindikiza m'mbali zonse za manja anu.
5. Bweretsani mutu wanu mzere ndi mikono yanu yakumtunda kapena pumulani khosi lanu ndikunyamula chibwano chanu pachifuwa.
6. Ganizirani kutambasula ndi kulimbitsa thupi lanu.
7. Gwirani izi mpaka mphindi imodzi.
8. Chitani kafikidwe ka 3-5 pambuyo pakapuma pang'ono kapena pakati pa zooneka zina.

2. Moni wa Dzuwa (Surya Namaskar)

Mutha kusintha liwiro lomwe mumachita Malonje a Dzuwa. Kuchita Malonje a Dzuwa pang'onopang'ono kukuthandizani kukulitsa kusinthasintha kwanu, pomwe kuwachita mothamanga kungakuthandizeni kutulutsa minofu yanu.

Minofu imagwira ntchito:

• otulutsa msana
• trapezius
• m'mimba
• alireza
• mitsempha

Mphatso ya Gif: Thupi Logwira Ntchito. Lingaliro Lachilengedwe.

Kuti muchite izi:

1. Bweretsani manja anu m'pemphero poyang'ana kutsogolo kwa chifuwa chanu.
2. Lembetsani pamene mukukweza manja anu ndikugwada pang'ono.
3. Exhale ndi hinge m'chiuno. Pindani patsogolo mpaka manja anu akukhudza nthaka.
4. Lembani kuti mubweretse mwendo wanu wakumanja kumalo otsika.
5. Inhale kuti mubweretse phazi lanu lakumanzere mu Plank.
6. Exhale kuti muchepetse mawondo, chifuwa, ndi chibwano pansi.
7. Lembani pamene mukukweza chifuwa chanu kupita ku Cobra.
8. Tulutsani kuti mulowetse Galu Woyang'ana Kutsika.
9. Lembani kuti mubweretse mwendo wanu wakumanja patsogolo.

10. Tulutsani mpweya kuti mupondere phazi lanu lakumanzere patsogolo.

11. Kokani mpweya kuti mukweze manja anu ndi kubwerera mmbuyo pang'ono.

12. Tulutsani mpweya ndikubweza manja anu pa Pemphero.

13. Chitani Malonje a 5-10 a Dzuwa.

3.P Triangle Pose (Trikonasana)

Minofu imagwira ntchito:

• latissimus dorsi
• mkati oblique
• gluteus maximus ndi medius
• mitsempha
• alireza

Mphatso ya Gif: Thupi Logwira Ntchito. Lingaliro Lachilengedwe.

Kuti muchite izi:

1. Bweretsani mapazi anu kuti akhale okulirapo kuposa m'chiuno mwanu ndi zala zakumanja mutembenuzire kumanja ndipo zala zanu zakumanzere zitembenukire pang'ono kumanja.
2. Kwezani manja anu kuti afanane pansi ndi manja anu akuyang'ana pansi.
3. Mangirirani pachiuno chakumanja kuti mufikire patsogolo, ndikufikira pamanja.
4. Kenako tsitsani dzanja lanu lamanja mwendo wanu, malo omwe mumakhala, kapena pansi.
5. Lonjezerani dzanja lanu lakumanzere kumtunda ndi dzanja lanu likuyang'ana kutali ndi thupi lanu.
6. Tembenuzani maso anu kuti ayang'ane mbali iliyonse.
7. Gwiritsani izi kwa masekondi 30.
8. Chitani mbali inayo.

4. Kutambasula Kwambiri Mbali (Parsvottanasana)

Minofu imagwira ntchito:

• erector msana
• minofu ya m'chiuno
• alireza
• mitsempha

Mphatso ya Gif: Thupi Logwira Ntchito. Lingaliro Lachilengedwe.

Kuti muchite izi:

1. Imani ndi phazi lanu lakumaso kutsogolo mukuyang'ana kutsogolo ndipo phazi lanu lamanzere mubwerere pang'ono pang'ono.
2. Chidendene chakumanja chikuyenera kukhala chofanana ndi chidendene chakumanzere ndipo mapazi anu ayenera kukhala ataliatali pafupifupi 4 mapazi.
3. Bweretsani manja anu m'chiuno mwanu ndipo onetsetsani kuti chiuno chanu chikuyang'ana kutsogolo.
4. Pepani pang'ono kuti muzimangirira m'chiuno kuti mubweretse torso yanu kumanja, kuyimilira ikayenderana ndi pansi.
5. Kenako, lolani torso yanu kuti ipite patsogolo mukamaika pansi kapena pamiyendo mbali zonse za phazi lanu lamanja.
6. Ikani mutu wanu pansi ndikunyamulira chibwano chanu pachifuwa.
7. Limbikirani mwamphamvu pamapazi onse awiri ndipo yang'anani kugwetsa mchiuno mwanu wamanzere ndi torso pansi.
8. Gwiritsani izi kwa masekondi 30.
9. Chitani mbali inayo.

5. Kupindika msana kwa mawondo awiri

Minofu imagwira ntchito:

• erector msana
• rectus abdominis
• trapezius
• pectoralis wamkulu

Mphatso ya Gif: Thupi Logwira Ntchito. Lingaliro Lachilengedwe.

1. Ugone kumbuyo kwako ndikubweretsa maondo ako pachifuwa.
2. Lonjezerani manja anu kumbali ndi manja anu akuyang'ana pansi.
3. Pepani miyendo yanu kumanzere, ndikukhazikika pamodzi.
4. Mutha kugwiritsa ntchito khushoni pansi pa maondo anu kapena pakati pa mawondo anu.
5. Maso anu akhoza kukhala mbali iliyonse.
6. Pumirani kwambiri ndikuyang'ana pakusiya mavuto.
7. Gwirani chithunzi ichi kwa mphindi 3-5.
8. Chitani mbali inayo.

6.Pose Puppy Pose

Minofu imagwira ntchito:

• Zowonjezera
• trapezius
• erector spinae
• triceps

Mphatso ya Gif: Thupi Logwira Ntchito. Lingaliro Lachilengedwe.

1. Bwerani pazinayi zonsezo patebulo lapamwamba.
2. Bweretsani manja anu patsogolo pang'ono ndikubwera kuzala zanu ndikunyamula zidendene.
3. Sinkani matako anu theka kutsikira ku zidendene.
4. Khalani mikono yanu yogwira ndipo zigongono zanu zakwezedwa.
5. Ikani pamphumi panu pansi kapena bulangeti.
6. Gwirani chithunzi ichi kwa mphindi 3-5.

Mfundo yofunika

Kuchita zinthu kuti mukhale osinthasintha ikhoza kukhala njira yabwino yolumikizirana ndi thupi lanu. Mwinanso mumakhala omasuka komanso athanzi thupi lanu likakhala lotseguka, lamphamvu, komanso losinthasintha.

Samalani poyambitsa pulogalamu yotambasula ngati mukudwala kapena kuvulala. Ngati muli ndi zovuta zathanzi lankhulani ndi adotolo kapena othandizira kuti musankhe njira yabwino kwambiri.