Kusuntha Kokwanira: Palibe Zida Zolimbikitsira Kumbuyo

Zamkati

• Cactus
• Kusambira
• Starfish
• Onaninso za

Kusunthaku ndiye mankhwala ku desiki lanu lamasiku onse.

"Potsegula chifuwa, kukulitsa msana, ndikulimbitsa minofu yakumtunda, timalimbana ndi kutuluka konse komwe ambirife timachita tsiku lonse," atero a Elaine Hayes, omwe anayambitsa MNT Studio ku San Fransisco komanso katswiri wochita masewera olimbitsa thupi sungani msana. "Mapewa athu amakhala kumbuyo kwambiri, mutu wathu umakhala pamwamba pa msana wathu - mosiyana ndi kuweramira kutsogolo - ndipo timalephera kumva kupweteka m'khosi, m'mapewa, komanso kumbuyo."

Mupita nkhope yanu pamphasa kuti muchite izi za cactus-swit-starfish trio zolimbitsa kumbuyo, zotchedwa dzina la mkono uliwonse womwe mumaganizira za omwe mumayendera. Chitani izi tsiku ndi tsiku kuti mumange minofu yayikuluyo - ma extensors, ma rhomboid, ma lats, ndi ma serratus - omwe amakuthandizani kuti mukhale bwino. (Yesaninso machitidwewa kuchokera ku Kayla Istines.)

M'magawo onse atatu akusuntha, sungani malingaliro a fomu iyi m'malingaliro:

• Sungani fupa la pubic lokhazikika pamphasa kuti musapanikizike kumbuyo kwanu.
• Pazochita zonse zolimbitsa thupi, onetsetsani kuti mukupuma bwino - osagwira mpweya wanu komanso kulola kuti mpweya uziyenda.
• Sungani mapewa anu kumbuyo kwanu, ndikuponyani chibwano chanu kuti musakhale kumbuyo kwa khosi lanu. Ganizirani zokweza kuchokera pachifuwa chanu osati mutu wanu. (Zokhudzana: Zopeka Zomwe Zidzasintha Mmene Mumalingalirira Thupi Lanu)

Momwe imagwirira ntchito: Chitani seti imodzi yamayendedwe omwe ali pansipa tsiku lililonse.

Cactus

A. Gonani chafufumimba pamphasa pansi, miyendo yotambasula ndi m’lifupi m’lifupi mwake. Lozani zala zala kuti nsonga za mapazi zikhale pansi, ndipo fupa la pubic likukankhira pamphasa. Lonjezani zigongono kotero mikono ili mndende mpaka mbali. akuyandama pansi, kuyamba.

B. Inhale kukweza chifuwa pafupifupi mainchesi 6 pansi, pamutu ndi m'khosi.

C.. Exhale kuti muchepetse kuti mubwerere kuti muyambe.

Chitani maulendo 5 mpaka 10.

Kusambira

A. Gona pansi pa mphasa pansi, miyendo ikutambasulidwa ndi m'chiuno mopingasa. Zala zala zakumaso kotero nsonga za mapazi zili pansi, ndipo mafupa a pubic akukanikiza pamphasa. Lonjezani mikono yayitali kutsogolo kwa nkhope, ndikupanga mawonekedwe a Y okhala ndi mitengo ikhathamira mkati.

B. Kwezani manja, chifuwa, ndi miyendo, kenako ndikusinthana kukweza dzanja ndi phazi ngati kuti mukusambira.

Bwerezani kwa masekondi 30 mpaka 1 miniti.

Starfish

A. Gonani chafufumimba pamphasa pansi, miyendo yotambasula ndi m’lifupi m’lifupi mwake. Lozani zala zala kuti nsonga za mapazi zikhale pansi, ndipo fupa la pubic likukankhira pamphasa. Lonjezani mikono yayitali kutsogolo kwa nkhope, ndikupanga mawonekedwe a Y okhala ndi mitengo ikhathamira mkati.

B. Kwezani manja, chifuwa, ndi miyendo, kenako ikani mpweya kuti mutambasulire manja anu mbali ya T, ndikukulitsa miyendo.

C. Exhale kuti mubweretse mikono ndi miyendo kubwerera kuti muyambe popanda kutsitsa manja, mapazi, kapena chifuwa pansi.

Chitani maulendo 5 mpaka 10.

Onaninso za