Limbitsani ndi Kutambasula: Zochita Zolimbitsa Thupi

Zamkati

• Hip flexor ikutambasula
• Ndakhala pansi ndikutambasula gulugufe
• Nkhunda ingakhale
• Milatho
• Zochita zolimbitsa mchiuno
• Maunitsi
• Okwera mapiri otsetsereka
• Masewera a skater
• Mwendo wowongoka umakweza
• Psoas khoma
• Kupindika kwa ntchafu
• Kutenga
• 3 Yoga Amatengera Chiuno Cholimba

Zochita za Hip flexor

Ngakhale kuti si onse omwe angakhale ndi chiuno cholimba ngati Shakira, tonse titha kupindula ndikulimbitsa minofu yomwe imagwirizira cholumikizira cha mpira-ndi-ichi. Chiuno chathu sichimangoyambitsa mavinidwe osunthika omwe timatuluka nthawi zina, komanso ndi malo ofunikira othamanga, ma bikers, komanso osapikisana nawo.

Kukhala nthawi yayitali patsiku - china chomwe pafupifupi tonsefe tili nacho - chimathandiza kuti mafinya azimata. Kulimbitsa mchiuno kumatha kupweteketsa msana, kupweteka m'chiuno, ndi kuvulala.

Ndipo mavuto amchiuno samayimilira pamenepo. Malinga ndi American Academy of Orthopedic Surgeons, olowa m'malo mchiuno akukwera ku United States. Amafika pachimake pakati pa achikulire ali azaka zapakati.

Kuti muwonetsetse kuti simukupeza kuti mukuwotcha thupi lanu mukamayendetsa kusuntha - kapena kungoyenda mumsewu - nazi zochitika zazikulu zisanu ndi zinayi za mchiuno kuti chiuno chanu chikhale cholimba komanso chosinthasintha.

Hip flexor ikutambasula

Yesani izi kuti mutsegule mchiuno chanu cholumikizira ndi ziwalo.

Ndakhala pansi ndikutambasula gulugufe

Kusuntha kosavuta kumeneku kudzatambasula ntchafu zanu zamkati, chiuno, ndikutsikira kumbuyo. Ndipo mutha kuchita izi mutakhala pansi!

1. Khalani pansi ndi msana wanu molunjika komanso osachita nawo chidwi.
2. Kokani mapazi anu pamodzi patsogolo panu. Lolani maondo anu agwadire kumbali.
3. Pamene mukukoka zidendene zanu kwa inu, pumulani mawondo anu ndi kuwalola kuti ayandikire pansi.
4. Pumirani kwambiri, ndipo gwirani izi kwa masekondi 10 mpaka 30.

Nkhunda ingakhale

Kanema wotchuka wa yoga ndikusunthira patsogolo. Ingoyigwiritsa ntchito ngati mukumva bwino kutero. Khalani omasuka kusintha zojambulazo.

1. Yambani mu thabwa.
2. Kwezani phazi lanu lakumanzere pansi ndikuliyendetsa patsogolo kuti bondo lanu likhale pansi pafupi ndi dzanja lanu lamanzere, ndipo phazi lanu lili pafupi ndi dzanja lanu lamanja. Momwe bondo ndi zala zanu zimagwera zimadalira kusinthasintha kwanu.
3. Sungani mwendo wanu wakumanja momwe mungathere kwinaku mukusunga m'chiuno mwanu ndikudzitsitsira pansi ndikukwera m'zigongono, ndikubweretsa thupi lanu kumtunda momwe mungathere.
4. Gwirani kutambasula osalola chifuwa chanu kugwa. Mukamva kuti mwapeza bwino, sinthani mbali.

Milatho

Ndizodabwitsa zomwe mungachite mutagona. Monga Bridge Bridge iyi!

1. Gona chagada ndi mikono yanu m'mbali mwanu, mapazi pansi, ndi mawondo anu akugwada. Yesetsani kukhazikitsa mapazi anu kuti zala zanu zizikukhudzani.
2. Limbikani m'zidendene zanu, ndipo kwezani m'chiuno mwanu pansi ndikufinya glutes wanu. Yesetsani kusungunula mapewa anu pafupi kwambiri pansi pa thupi lanu momwe mungathere.
3. Gwiritsani malowa kwa masekondi angapo musanabwerere pamalo pomwepo, kenako mubwereza kangapo. Musaiwale kupuma!

Zochita zolimbitsa mchiuno

Yesani izi kuti mulimbikitse kusintha kwanu m'chiuno.

Maunitsi

1. Kuchokera pamalo oimirira, yang'anani kutsogolo ndikupita patsogolo modzipereka ndi phazi lanu lamanja.
2. Pindani bondo lanu lalitali ndikusamutsira kulemera kwanu kutsogolo. Pitirizani kudzitsitsa pang'onopang'ono mpaka kumapeto kwa bondo lanu lakumanzere pamwamba, kapena kupsompsonani pansi. Bondo lanu lakumanja liyenera kukhala pamwamba pamiyendo yanu yakumanja.
3. Bwererani poyimirira. Bwerezani zojambulazo ndi mwendo wanu wamanzere.

Okwera mapiri otsetsereka

Tengani ma disc otsekera, mbale zamapepala, kapena matawulo amanja - kwenikweni, chilichonse chomwe chimayenda. Konzekerani kukwera!

1. Ikani nokha pansi pamtengo kapena pamalo ena osalala.
2. Ikani oterera anu pansi pa mipira ya mapazi anu mukadali pushup.
3. Kokani mwendo wanu wakumanja pachifuwa, ndikusinthana ndi mwendo wanu wamanzere monga momwe mungakhalire ndi okwera mapiri.
4. Pitani pang'onopang'ono poyamba, kenako yambani kuyenda.

Masewera a skater

Kusunthaku ndikofanana ndi squats wamba, wokhala ndi tweak yomwe imakhudza kwambiri chiuno chanu.

1. Bwerani kuchokera pa bondo ndi m'chiuno, ndikutsitsa matako anu pansi kwinaku mukuyang'ana kumbuyo kwanu ndi chifuwa chanu.
2. Pambuyo pa squat iliyonse, sungani kulemera kwanu kumanja kwanu kumanja kapena kumanzere ndikukweza mwendo wina kumbali ndi zala zanu kutsogolo.
3. Miyendo ina nthawi iliyonse.
4. Gona kumbuyo kwako ndi manja ako pambali pako. Sinthanitsani kutambasula mwendo uliwonse ndikutsika pansi pafupifupi masekondi awiri.
5. Gwirani mwendo wanu pafupifupi 45 digiri. Mwendo wanu wotsutsana uyenera kugwada pa bondo phazi lanu litayikidwa pansi, pomwe phazi lanu likukweza chala chanu chikuloza kumwamba.
6. Sinthani miyendo, ndikubwereza maulendo 10 pa mwendo uliwonse.

Mwendo wowongoka umakweza

Psoas khoma

Kusunthaku kumalimbitsa minofu yanu yakuya ya m'chiuno yotchedwa psoas, yomwe imatha kuwonjezera kutalika ndikuchepetsa kuvulala. Kupambana-kupambana!

1. Kuchokera pamalo oimirira, pindani bondo lanu lakumanja ndikukweza mwendo wanu wakumwambamwamba.
2. Sungani bwino phazi lanu lakumanzere kwinaku mukuyendetsa bondo lanu lamanja ndi ntchafu yanu pamchiuno pafupifupi masekondi 30.
3. Chepetsani pang'onopang'ono, kenako mubwereza mwendo wanu wamanzere.

Kupindika kwa ntchafu

1. Mukagona chafufumimba ndi miyendo yowongoka, pansi, pang'onopang'ono gwirani bondo (limodzi ndi limodzi) kupita pachifuwa chanu.
2. Ikani pafupi ndi chifuwa chanu momwe mungathere osakhala womangika.
3. Bwererani kumalo oyamba, ndikubwereza mwendo wanu wosiyana.

Kutenga

Tsopano popeza muli ndi zida zotambasula ndi zolimbitsa izi, yesetsani kuzichita pafupipafupi. Kumbukirani, kulimba kwanu m'chiuno kumakhala kolimba, mumakhala ndi mwayi wabwino wowasunga wopanda zovulaza komanso osafunikira patebulopo!

3 Yoga Amatengera Chiuno Cholimba