Zochita zolimbitsa pakati

Zamkati

• Chitani 1
• Chitani 2
• Chitani 3
• Zochita zolimbitsa thupi zakunja

Zochita zolimbitsa ndizothandiza kwambiri pamimba, chifukwa zimathandiza kuchepetsa kupweteka kwa msana, kuwonjezera magazi, kuchepetsa kutupa kwa mwendo, komanso ndizothandiza kubweretsa mpweya wochuluka kwa mwanayo, kumuthandiza kuti akhale wathanzi.

Kuphatikiza apo, gulu lotambasula limathandizanso kuthana ndi kudzimbidwa komanso kupumula gasi, zomwe ndizofala kwambiri panthawi yapakati. Kutambasula kumathandizanso kuvulala kwa minofu ndi kupweteka komanso kumathandiza amayi kukonzekera ntchito.

Zotsatirazi ndizochita zolimbitsa thupi zitatu, zomwe zitha kuchitidwa kunyumba, kuti muchepetse kupweteka kwakumbuyo panthawi yapakati:

Chitani 1

Mutakhala pansi ndi miyendo yanu pindani, pindani mwendo umodzi poyikapo phazi lanu ndi kupendeketsa thupi lanu pambali, monga zikuwonetsedwa pachithunzichi, ndikumverera kutambasula ponseponse, kwa masekondi 30. Kenako, sinthani mwendo wanu ndikuchita masewera olimbitsa thupi mbali inayo.

Chitani 2

Khalani pamalo omwe awonetsedwa pachithunzi 2 kwa masekondi 30, kuti mumve msana wanu.

Chitani 3

Ndi maondo anu pansi, tsamira mpira wa Pilates, kuyesera kuti msana wanu ukhale wowongoka. Mutha kutambasula manja anu pa mpira ndikuyesera kuthandizira chibwano chanu pachifuwa nthawi yomweyo. Khalani pomwepo kwa masekondi 30.

Pochita zolimbitsa thupi, mayi wapakati amayenera kupuma pang'onopang'ono komanso mozama, kupumira m'mphuno ndikutulutsa pakamwa, pang'onopang'ono. Zochita zolimbitsa thupi pamimba zimatha kuchitika tsiku lililonse ndikubwereza kawiri kawiri, pakadutsa masekondi 30 pakati pa aliyense.

Zochita zolimbitsa thupi zakunja

Kuphatikiza pa zolimbitsa thupi zomwe zitha kuchitidwa kunyumba, mayi wapakati amathanso kutambasula m'makalasi othamangitsa m'madzi, zomwe zimathandizanso pakuchepetsa kupsinjika kwamagulu komanso kusapeza bwino kwa minofu. Ndikulimbikitsidwa kuti ma aerobics am'madzi azichitidwa pakati pawiri kapena katatu pamlungu, ndi mphindi pafupifupi 40 mpaka ola limodzi, ndikuwala pang'ono.

Ma pilates ndichinthu chabwino, chifukwa amathandizira kutambasula ndikumasula minofu, kukonzekera minofu ya dera la perineum pobereka komanso nthawi yobereka, imathandizira kufalikira, imapanga njira zopumira komanso kukonza momwe mungakhalire.

Komanso dziwani masewera olimbitsa thupi omwe simuyenera kuchita mukakhala ndi pakati.