Kutambasula kwa 9 Kuthandizira Kuchepetsa Kumbuyo Kotsika
Zamkati
- Momwe mungasinthire kusinthasintha ndi mphamvu
- 1. Mabwalo a m'chiuno
- 2. Zowotchera zenera lakutsogolo
- 3. Kugwada pachifuwa
- 4. Kutsamira mwendo umodzi
- 5. Zilonda zam'mimba
- 6. Mphaka-Ng'ombe
- 7. Pose ya Mwana
- 8. Miyendo-Pakhoma
- 9. Mtembo Pose
- Kodi chingayambitse msana wolimba motani?
- Mankhwala ena omwe mungayesere
- Nthawi yoti muwone dokotala wanu
- Malangizo popewa
Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.
Zizindikiro za kumbuyo kwenikweni
Kaya msana wanu umakhala wolimba nthawi zambiri kapena nthawi zina, ndikofunikira kumvera thupi lanu ndikuchitapo kanthu kuti muchepetse mavuto. Msana wolimba kumbuyo kumatha kukulira ndikubweretsa zovuta zina. Zitha kukhudzanso mayendedwe anu atsiku ndi tsiku monga kufikira pansi kuti mutenge kena kake pansi.
Kulimba m'munsi mwanu kumatha kutsagana ndi kupweteka, kupindika, ndi kupindika. Ululu nthawi zambiri umakhala ngati kuwawa kosalekeza, kosasangalatsa, ndipo msana wako ukhoza kumverera kolimba, wovutikira, ndi mgwirizano. Muthanso kumva kulimba m'chiuno mwanu, m'chiuno, ndi miyendo.
Msana wolimba kumbuyo komwe kumachitika chifukwa cholimbitsa thupi kwambiri kapena kukweza china cholemera nthawi zambiri chimamveka mkati mwa maola ochepa. Ndi zachilendo kumva kumangika kapena kupweteka pambuyo poti mwachita masewera olimbitsa thupi, koma nthawi zambiri zimatha pakatha masiku ochepa.
Kulimba kumatha kukhala kotheka ngati mukuchita masewera olimbitsa thupi omwe simumachita kawirikawiri, kapena ngati simuli bwino. Malingana ngati ikukwera ndikuchepera munthawi yoyenera, sikuyenera kukhala chifukwa chodera nkhawa.
Momwe mungasinthire kusinthasintha ndi mphamvu
Pali zinthu zambiri zosavuta kuchita zomwe mungachite kuti mukhale osinthasintha komanso olimba kumbuyo kwanu.
Ganizirani za kutalika ndi kutambasula msana. Izi zimathandiza kuthetsa kupanikizika kumbuyo. Kutambasula nthambo kumapindulitsanso.
Kuphatikiza apo, muyenera kusankha masewera olimbitsa thupi omwe amayang'ana kwambiri kugwira ntchito m'chiuno, matako, ndi minofu.
Kuchita zochitika za tsiku ndi tsiku monga kuyenda, kusambira, kapena yoga ndikulimbikitsidwa. Yesetsani kuchita khama kuti mukhale achangu nthawi zonse momwe mungathere. Kuchita zolimbitsa thupi mokhazikika kuti muchepetse msana wanu nthawi zambiri kumabweretsa zabwino mkati mwa milungu ingapo.
Nazi zochitika zisanu ndi zinayi zomwe mungawonjezere pazochita zanu za tsiku ndi tsiku kuti muthandize kulimbitsa msana wanu ndikusintha kusinthasintha.
1. Mabwalo a m'chiuno
Kuchita masewera olimbitsa thupi kumawonjezera kusinthasintha, kumachepetsa kupsinjika, komanso kumathandiza kumasula minofu yakumunsi ndi m'chiuno. Muthanso kulumikizana ndi minofu yanu yayikulu ngati kuli bwino.
Minofu yogwiritsidwa ntchito:
- rectus abdominis (minofu yam'mimba)
- erector spinae (minofu yomwe imayendetsa kumbuyo)
- minofu ya m'chiuno
- minofu yotupa
- Imani ndi mapazi anu wokulirapo pang'ono kuposa chiuno chanu ndi manja anu m'chiuno mwanu.
- Yambani posuntha mchiuno mwanu kuchokera mbali ndi mbali.
- Kenako pang'onopang'ono mutembenuzire m'chiuno mbali imodzi, ndikupanga mabwalo akuluakulu.
- Chitani zosachepera 10.
- Bwerezani mbali inayo.
2. Zowotchera zenera lakutsogolo
Uwu ndi ntchito yopezeka yomwe imathandizira kumangika ndi kulimba kumunsi kwakumbuyo. Ikutambasula m'chiuno mwako.
Minofu yogwiritsidwa ntchito:
- erector spinae
- minofu ya sacral (minofu ya gawo la msana yolumikizidwa ndi mafupa)
- minofu ya m'chiuno
- zokakamiza
- Ugone kumbuyo kwako, pinda maondo ako, ndi kutambasula manja ako kumbali kuti akhale ofanana ndi thupi lako. Mapazi anu amatha kutambalala pang'ono kuposa chiuno chanu.
- Tulutsani pamene mukugwada pang'onopang'ono kumanja ndikutembenukira kumanzere.
- Inhale kubwerera kumalo oyambira.
- Pitirizani kuyenda uku kwa mphindi imodzi, kusinthana pakati kumanzere ndi kumanja.
3. Kugwada pachifuwa
Kutambasula uku kumathandizira kumasula minofu yakumbuyo ndikuchulukitsa kusinthasintha kwinaku mukutambasula ndikukhazikika m'chiuno.
Minofu yogwiritsidwa ntchito:
- gluteus maximus
- minofu ya m'chiuno
- otulutsa msana
- alireza
- Ugone kumbuyo kwako miyendo yonse itatambasulidwa.
- Jambulani bondo lanu lakumanja pachifuwa chanu ndi zala zanu zokulumikiza kuzungulira kwanu.
- Gwirani malowa masekondi 5, kenako ndikumasulani mwendo wanu.
- Bwerezani kutambasula kasanu pamiyendo yonse iwiri.
- Kenako ikani maondo anu onse pachifuwa ndikugwira manja, mikono, kapena zigongono.
- Gwiritsani ntchitoyi kwa masekondi 30.
4. Kutsamira mwendo umodzi
Kutambasula kumeneku kumatsitsimula kumbuyo kwakumunsi ndikutambasula nthambo. Zimathandizanso kugwirizanitsa msana.
Minofu yogwiritsidwa ntchito:
- mitsempha
- gluteus maximus
- rectus abdominis
- erector spinae
- Ugone kumbuyo kwako miyendo yonse itatambasulidwa.
- Kwezani mwendo wanu wakumanja kuti ukhale wowongoka momwe ungathere, sungani pang'ono kugwada. Mutha kupindika bondo lanu lakumanzere ndikusindikiza kumapazi anu kuti muthandizidwe.
- Ikani zala zanu kuti mugwire mwendo wanu kumbuyo kwa ntchafu yanu, kapena gwiritsani ntchito lamba kapena chopukutira pamwamba pa phazi lanu.
- Gwirani izi kwa masekondi 30.
- Bwerezani kumanzere.
- Chitani 2 mpaka 3 mbali iliyonse.
5. Zilonda zam'mimba
Ntchitoyi imalimbitsa minofu yanu yakumunsi komanso yam'mimba. Zimathandizanso kusinthasintha.
Minofu yogwiritsidwa ntchito:
- mitsempha
- rectus abdominis
- minofu ya sacral
- gluteus maximus
- Ugone kumbuyo kwako mawondo ako atapinda. Mukakhala omasuka, msana wanu umakhala ndi mphindikati pang'ono kotero kuti msana wanu sukhudza pansi.
- Limbikitsani minofu yanu yam'munsi kotero kuti msana wanu ukanikizike pansi.
- Gwiritsani masekondi 5 kenako pumulani.
- Bwerezani katatu, pang'onopang'ono kuwonjezeka mpaka kubwereza khumi.
6. Mphaka-Ng'ombe
Kuika uku kwa yoga kumawonjezera kusinthasintha kwa msana ndipo kumatambasula bwino m'chiuno ndi pamimba. Samalani ndi minofu yanu yamkati mukamachita nawo ndikuwamasula poyenda. Ngati mukumva kuti ndinu owuma kapena owawa, mutha kuyenda pang'onopang'ono komanso modekha.
Minofu yogwiritsidwa ntchito:
- erector spinae
- rectus abdominis
- triceps
- gluteus maximus
- Bwerani patebulo lapamwamba ndi kulemera kwanu moyenera pakati pa mfundo zinayi.
- Ikani pokoka mmwamba ndikugwetsa mimba yanu pansi.
- Tulutsani pamene mukubwezera msana wanu kudenga.
- Pitirizani kuyenda uku kwa mphindi imodzi.
7. Pose ya Mwana
Malo opumira ocheperako a yoga amatenga msana kumbuyo ndikuchepetsa ululu. Zimathandiza kutalikitsa, kutambasula, ndikugwirizanitsa msana.
Minofu yogwiritsidwa ntchito:
- gluteus maximus
- minofu yakumbuyo
- mitsempha
- otulutsa msana
- Kuchokera pamalo ogwada, khalani pansi pazidendene zanu ndi mawondo anu palimodzi kapena pang'ono pang'ono. Mutha kuyika bolodi kapena pilo pansi pa ntchafu zanu, chifuwa, kapena pamphumi.
- Mangirirani m'chiuno kuti mupite patsogolo, kutambasula manja anu patsogolo panu, kapena kuwapumitsa pafupi ndi thupi lanu.
- Lolani kuti thupi lanu likhale lolemera mukamasuka kwathunthu, kusiya kulimba.
- Gwiritsani ntchitoyi kwa mphindi imodzi.
8. Miyendo-Pakhoma
Phokoso la yoga limakupatsani mwayi kuti muchepetse msana ndi m'chiuno. Imapereka kutambasula kwabwino kwa mikwingwirima yanu ndipo imathandizira kuthetsa kupsinjika ndi mavuto.
Minofu yogwiritsidwa ntchito:
- mitsempha
- minofu ya m'chiuno
- kutsikira kumbuyo
- kumbuyo kwa khosi lanu
- Bwerani pansi pomwe mbali yakumanja ya thupi lanu kukhoma.
- Bodza kumbuyo kwanu ndikusunthira miyendo yanu khoma. Mutha kuyika khushoni pansi pa mchiuno mwanu kapena kusuntha m'chiuno masentimita angapo kuchokera pakhoma.
- Pumulani manja anu pamalo aliwonse omasuka.
- Ganizirani pakupumula kumunsi kwakumbuyo ndikumasula mavuto.
- Khalani motere mpaka mphindi ziwiri.
9. Mtembo Pose
Malizitsani ntchito yanu yotambasula ndi mphindi zochepa zopuma musanapite tsiku lanu. Izi zimapatsa minofu yanu mwayi wokhala omasuka. Ganizirani potulutsa zovuta zilizonse zotsalira mthupi.
Thupi Lolimbikira. Lingaliro Lachilengedwe.- Gona kumbuyo kwanu mikono yanu ili pafupi ndi thupi lanu ndipo manja anu akuyang'ana mmwamba.
- Bweretsani mapazi anu wokulirapo pang'ono kuposa m'chiuno mwanu ndipo mulole zala zanu zitayikire kumbali.
- Pumirani kwambiri ndikulola thupi lanu kufewa.
- Khalani pamalo amenewa mpaka mphindi 20.
Kodi chingayambitse msana wolimba motani?
Kuvulala pamasewera, kuponderezedwa, komanso ngozi zitha kuchititsa kuti msana wanu uzimva kulimba. Ngakhale zochitika za tsiku ndi tsiku monga kukhala pansi zimatha kuyambitsa.
Nthawi zambiri mumakhala wolimba kumunsi kumbuyo kuti mumalize vuto lina m'thupi. Mitambo yolimba komanso minofu ya gluteus imathandizanso kuti izi zikhale zolimba. Kukhala wopanda mawonekedwe kapena kugwiritsa ntchito mawonekedwe olakwika mukamakweza zolemera kapena kukhala ndi minyewa yolimba ingathenso kutenga gawo.
Pali zinthu zina zingapo zomwe zingayambitse kapena kusokoneza msana wolimba. Izi zikuphatikiza:
- kupindika ndi zovuta
- kukhala pansi
- kukhala nthawi yayitali
- ma diski ataphulika
- invertebrate disk kutayika
- zolimba kapena zopweteka
- mitsempha yotsinidwa
- kukanika kwa minofu
- nyamakazi
- kunenepa kwambiri
- kupsinjika kwamaganizidwe
- Matenda amkati
- kusintha kwa msana msana
Mankhwala ena omwe mungayesere
Mungafune kuphatikiza chithandizo chimodzi kapena zingapo zoonjezera pazochita zanu zatsiku ndi tsiku zolimbitsa thupi.
Mutha kugwiritsa ntchito kutentha kapena ayezi nokha tsiku lililonse. Ganizirani zopita kutikita kuchipatala kapena kudzilimbitsa nokha kunyumba pogwiritsa ntchito chowongolera thovu.
Gulani zotchinga thovu pa intaneti.Muthanso kuganizira njira zina zochiritsira monga kutema mphini, chiropractic, kapena Rolfing. Ganizirani za chithandizo chamankhwala ngati kulimba kwa msana kwapitirira kwa milungu yopitilira iwiri. Yesani njira zingapo kuti muwone zomwe zimakupatsani zotsatira zabwino.
Nthawi yoti muwone dokotala wanu
Mudzawona kusintha pakadutsa milungu iwiri kapena isanu ndi umodzi yochita masewera olimbitsa thupi tsiku lililonse. Muyenera kukaonana ndi dokotala ngati:
- ululu wako sasintha mkati mwa masabata angapo
- Mukumva kuwawa kwambiri mukamachita masewera olimbitsa thupi
- ululu umafalikira kumapazi anu
Onaninso dokotala ngati mukumva dzanzi, kutupa, kapena kupweteka kwambiri. Dokotala wanu akhoza kukuthandizani kudziwa ngati pali vuto lililonse kapena zovuta zomwe zimayambitsidwa ndi vuto linalake.
Malangizo popewa
Pali zosintha zambiri pamoyo zomwe mungachite kuti muthandize kupewa kupweteka kwakumbuyo. Nawa malangizo ndi malangizo angapo:
- Muzidya zakudya zopatsa thanzi.
- Pitirizani kulemera bwino.
- Khalani otakataka komanso kuchita masewera olimbitsa thupi nthawi zambiri.
- Konzekera ndi kutambasula musanachite masewera olimbitsa thupi.
- Dzukani ndikuyenda kwa mphindi zosachepera 5 ola lililonse lomwe mwakhala.
- Mukakhala pansi, gwiritsani ntchito chithandizo chakumbuyo kumbuyo kwanu.
- Mukakhala pansi, sungani miyendo yanu osadulidwa ndi maondo anu molunjika pansi pa mawondo anu.
- Chitani zolimbitsa thupi zosavuta kangapo patsiku ngati mukugona.
- Yesetsani kuimirira bwino.
- Valani nsapato zabwino, zothandizira.
- Gonani pa matiresi olimba.
- Mugone mbali yanu ndi pilo pakati pa mawondo anu.
- Pewani kunyamula zinthu zolemera ndikugwiritsa ntchito mawonekedwe olondola ngati mukufunika kukweza china chake.
- Siyani kusuta kuti musinthe magazi komanso kuti muwonjezere mpweya wabwino ndi michere m'mimba mwanu.
- Khalani hydrated.
- Pewani mowa.
Khazikitsani malo anu ogwirira ntchito kuti akhale olondola. Mukufuna kukhala ndi mwayi wokhala, kuyimirira, ndikuchita zolimba pang'ono mukamagwira ntchito. Khazikitsani mateti a yoga kapena mahedheni ena ndi malo anu ogwirira ntchito. Mutha kukhala otsogola pang'ono kutambasula kapena kugwera muma yoga angapo ndikukhazikitsa koyenera pafupi. Njira ina ndi desiki yoyimirira. Ndibwino kusamala nthawi yomwe mumagwira ntchito pakati pazinthu zitatuzi.
Wodziwika
Kuvulala Kwamapewa ndi Kusokonezeka - Zinenero Zambiri
