Momwe Mungapangire Kugawanika: Malangizo ndi Gawo Gawo

Zamkati

• Tambasula kuti ndikonzekeretse kugawanika
• Wothamanga akutambasula kapena kukhala pakati
• Kuyimirira patsogolo
• Theka Nkhunda Pose
• Onetsetsani kuti mukutenthetsa thupi lanu poyamba
• Momwe mungapangire mbali zogawanika
• Momwe mungapangire kutsogolo kumagawanika
• Kodi magawano angakuchitireni chiyani?
• Kusamalitsa
• Kodi aliyense akhoza kugawanika?
• Tengera kwina

Kodi ndi liti pamene mudagawika? Ngati yankho lanu ndi "konse," musadandaule, ndinu ndithudi osati yekha.

Kufunsa thupi lanu kuti lichite mawonekedwe owoneka bwino, koma nthawi zambiri ntchito zopweteka zitha kuwoneka ngati lingaliro labwino poyamba.

Koma kwenikweni, zomwe zimawoneka ngati zolimbitsa thupi - makamaka mukamawona mwana wazaka 8 akuchita - zitha kukhala chimodzi mwazovuta komanso zovuta zomwe mumachita.

Musanayese kusinthasintha, onani malangizo aukadaulo awa ndi tsatane-tsatane momwe mungapangire kugawanika.

Tambasula kuti ndikonzekeretse kugawanika

Kugawanika ndichimodzi mwazochita zovuta kwambiri kuti muphunzire. Pali mitundu ingapo yayikulu yakugawikaku, koma anthu ambiri amayamba ndi imodzi mwanjira ziwiri: kutsogolo kumang'ambika ndi kugawanika kwammbali (kotchedwanso straddle splits).

Mwambiri, kuyang'ana kutambasula ndi kulimbitsa mafinya amchiuno, ma adductors, ma glute, mafupa am'mimbamo, ndi minofu yakubowola kumakuthandizani kukonzekera kupatukana.

Nazi zinthu zitatu zomwe zingathandize kukonzekera thupi lanu kuti ligawanike.

Wothamanga akutambasula kapena kukhala pakati

Wothamanga uja, yemwe amadziwikanso kuti ogawana pakati pa yoga, amapanga mawonekedwe ofunda kwambiri komanso ozizira.

A Corey Brueckner, oyang'anira malo ogulitsira yoga ku Life Time Bridgewater, akufotokoza kuti kusunthaku kumatsegulira m'chiuno kusinthasintha ndipo kumawonjezera kusinthasintha kwa khosi.

1. Yambani pamalo otsika pang'ono ndi phazi lanu lakumanja kutsogolo ndi manja anu kunja kwa phazi kuti muthandizire.
2. Bweretsani bondo lanu lakumanzere pansi.
3. Mukamayendetsa manja anu kumbuyo, fikani m'chiuno mmbuyo kumbuyo kwa chidendene chakumanzere ndikuchulutsa mwendo wamanja.
4. Gwiritsani ntchitoyi kwa masekondi 20 mpaka 30, kapena kupitilira apo ngati kuli bwino. Musaiwale kupuma.
5. Sinthani miyendo ndikubwereza.

Kuyimirira patsogolo

Kutambasula uku ndi njira yabwino kwambiri yolimbikitsira kusinthasintha kwa msana.

1. Imani molunjika ndi mapazi anu pamodzi ndi mikono yanu mbali. Mu yoga, izi zimatchedwa Mountain Pose.
2. Tambasulani mikono yanu pamwamba pamutu panu mutayang'ana mmwamba.
3. Ndikunyamula mikono ikufika pamwamba, tulutsani mpweya, ikani mtima wanu, ndipo khalani pansi pamiyendo yanu ndi kumbuyo.
4. Kutengera kusinthasintha, yesani kuyika manja anu pansi pang'ono patsogolo panu kapena pambali pa mapazi anu. Onetsetsani kuti mbali zonse za mapazi anu zikukhudza nthaka.
5. Khalani pano ndikupuma.
6. Gwiritsani ntchitoyi kwa masekondi 20 mpaka 30, kapena kupitilira apo ngati kuli bwino.

Theka Nkhunda Pose

Chimodzi mwazomwe amakonda kwambiri a Brueckner kukonzekera kupatukana ndikusuntha kwa yoga kotchedwa Half Pigeon Pose komwe kumathandizira kutsegula m'chiuno ndikuwonjezera kuyenda.

1. Yambani mu Galu Woyang'ana Kutsika. Kuchokera apa, tenga phazi lako lamanja kulanja lako lamanja, ndikubweretsa bondo lako ndikuwonekera pamphasa.
2. Wongolani mwendo wamanzere kumbuyo.
3. Onetsetsani kuti bondo lamanja likugwirizana ndi chiuno chanu chakumanja. Flex phazi ili.
4. Yendani manja anu patsogolo.
5. Gwetsani pamphumi panu pamphasa kwinaku mukugwedeza m'chiuno mwanu.
6. Gwiritsani ntchitoyi kwa masekondi 20 mpaka 30, kapena kupitilira apo ngati kuli bwino.

Onetsetsani kuti mukutenthetsa thupi lanu poyamba

Tsopano popeza mwakonzeka kugawa zibwenzizo, ndi nthawi yoti muyende masitepewo. Koma musanagwetse pansi, onetsetsani kuti mwapanga kutentha pang'ono kuti mumange kutentha ndi kuyenda.

Kaya ndi mphindi 10 za yoga kapena kuyenda mwachangu, Brueckner akuti kuwonjezera kutentha kwa thupi kumathandizira kuyenda.

Momwe mungapangire mbali zogawanika

Sami Ahmed, DPT, othandizira thupi ku The Centers for Advanced Orthopedics, amagawana njira zake zogawa mbali.

1. Khalani pamalo okwerera ndi msana wanu kukhoma ndi torso motalikirana momwe zingathere, kuonetsetsa kuti mulibe kasinthasintha m'chiuno kapena m'chiuno.
2. Onetsetsani kuti pansi panu komanso pakati panu palinso paliponse kukhoma.
3. Pepani miyendo yanu momwe mungathere ndikugwiritsa ntchito manja anu kuti muzithandizira patsogolo panu.

Pakapita nthawi, cholinga ndikumatha kutambasulira mwendo uliwonse ndikukhala ndi torso yayitali. Ngati mungasankhe kudalira kwambiri, Ahmed akuti awonetsetse kuti mukukhala ndi torso yowongoka komanso kupewa kupindika mwa kupindika chapakati.

Momwe mungapangire kutsogolo kumagawanika

Brueckner amagawana magawo ake pakupatukana kutsogolo.

1. Yambani pamalo otsika otsika ndi bondo lakumbuyo.
2. Ikani manja mbali zonse za m'chiuno ndi phazi lakutsogolo kuti muyambe.
3. Zala zakumbuyo ziyenera kuloza. Pamwamba pa phazi lanu mupumule pansi.
4. Yambani kutsetsereka kutsogolo kutsogolo kwinaku mukuloza zala zanu, ndikubweza phazi lakumanja kwinaku mukuchepetsa m'chiuno.
5. Kuti mukhale bata ndi mavuto, khalani omasuka kugwiritsa ntchito manja anu.
6. Mukangomva kutambasula mwendo wakutsogolo ndi mchiuno, imirirani ndikugwira izi.

Kumbukirani, cholinga ndikumverera osati kupweteka. Kubweza kumayambitsa kupsinjika kosafunikira kwa minofu ndi molumikizana, chifukwa chake khalani kutali ndi kubweza.

Kodi magawano angakuchitireni chiyani?

Mukaphunzira momwe mungagwiritsire ntchito magawano bwinobwino, maubwino ake amakhala osatha. Malinga ndi Ahmed, kugawanika kumatha kukulitsa kusunthika kwa m'chiuno komanso kusinthasintha, zomwe zimapangitsa kuti magwiridwe antchito azitha kuyenda bwino.

"Aliyense kuchokera kwa wothamanga yemwe akufuna kukonza magwiridwe antchito ake mpaka achikulire omwe akuyang'ana kuti azisunthika atha kupeza phindu pakuchita izi," adatero.

Ahmed akuwonjezera kuti kuyeseza magawano kumatha kulumikizana molunjika ndi kukula kwakumaso kwa gulu lakutsogolo, komanso mayendedwe ena atsiku ndi tsiku, monga kulowa ndi kutuluka mgalimoto kapena kubisalira kuti mutenge mwana.

Kugawika kutsogolo kumatha kukulitsa mphamvu pochita lunge, zomwe Ahmed akuti zitha kuthandiza othamanga kukweza kutalika kwautali wawo ndikuthandizira ovina kukonza maluso awo onse.

Kusamalitsa

Popeza kupatukana kutsogolo ndi mbali kumafunikira kusinthasintha kokwanira komanso kuyenda mthupi, ndibwino kuyankhula ndi dokotala kapena wothandizira ngati muli ndi nkhawa, kupweteka, kapena kuvulala kokhudzana ndi m'chiuno mwanu, ma hamstrings, glutes, kapena kutsikira kumbuyo.

Mukamagawanika kutsogolo kapena mbali, onetsetsani kuti mukugwiritsa ntchito minofu yanu pakatikati.

Minofu yanu yapakati, yomwe imaphatikizapo minofu yozungulira thunthu ndi lumbar msana, imatha kuthandizira kukhazikika kumtunda kwanu ndikuchepetsa chiopsezo chovulala kumunsi kwanu, malinga ndi National Strength and Conditioning Association.

Pewani kubowoleza, kutambasula, kapena kukhala ndi mnzanu yemwe angakukakamizeni kupitiliza kugawanika. Ntchitoyi ikuyenera kuchitidwa pang'onopang'ono komanso moyenera. Muyenera kutambasula mpaka mutamvekanso bwino, osamva kupweteka.

Kodi aliyense akhoza kugawanika?

Nthawi yomwe imatenga nthawi kuti igawanike imasiyanasiyana popeza aliyense ndi wosiyana kwambiri. Komabe, "Pafupifupi aliyense akhoza kuchita mtundu wina wokhala" wogawa "," adalongosola Brueckner.

Pazotenga nthawi yayitali, Ahmed akuti zimatengera mbiri yakale ya mayendedwe. Mwachitsanzo, akuti othamanga monga ovina, ochita masewera olimbitsa thupi, kapena akatswiri andewu omwe azoloweretsa matupi awo kuti azolowere mayendedwe osiyanasiyana amatha kudziwa magawano m'masabata 4 mpaka 6.

Ngakhale simusinthasintha, mutha kuphunzira kugawa.

"Ndikumva mwamphamvu kuti anthu ambiri amatha kukwaniritsa kusunthaku, kapena pang'ono, kukulitsa kusinthasintha kwa mchiuno ndi mayendedwe malinga bola azichita," adatero Ahmed.

Komabe, kumapeto kwenikweni, akunena kuti zingatenge zaka zambiri kuti atambasule kuti atero.

Tengera kwina

Kupatukana sikungatheke malinga ngati mukufunitsitsa kukhala oleza mtima ndikugwira ntchito pakusinthasintha kwanu musanayesere kuyenda konse.

Pogwiritsa ntchito njira zogawikana muzochita zanu zonse, sikuti mumangokonzekera thupi lanu kuti muyesetse kusunthaku, koma mumapindulanso ndi kusinthasintha kowonjezera komanso machitidwe osiyanasiyana oyenda.