Mlembi: Randy Alexander
Tsiku La Chilengedwe: 23 Epulo 2021
Sinthani Tsiku: 18 Novembala 2024
Anonim
Kodi Kusunthika Kwakanthawi Kokha Ndi Chiyani? - Thanzi
Kodi Kusunthika Kwakanthawi Kokha Ndi Chiyani? - Thanzi

Zamkati

"Kuyenda pang'ono" ndi "kuyenda kofulumira" ndi mawu awiri omwe amagwiritsidwa ntchito nthawi zambiri pamagulu olimbitsa thupi. Ngakhale zonse ziwiri zimaphatikizapo kukonza mayendedwe olumikizana, njira yeniyeni yochitira izi imasiyana.

Ngati wina akusuntha kapena kutambasula gawo lina la thupi lanu, monga mwendo wanu, izi zimatchedwa kungoyenda pang'ono. Zikatere, wowasamalira kapena wothandizira thupi alipo kuti azithandizira zolimbitsa thupi ngati zikukuvutani kapena simungathe kuyesetsa.

Mwanjira ina, ngati simungathe kuchita zolimbitsa thupi mosiyanasiyana, mnzanu atha kuthandiza.

Izi zimawonekera kwambiri kumunda wokonzanso. Wothandizira thupi kapena makina adzagwira ntchito kuti awonjezere mayendedwe amtundu wa munthu (makamaka kuphatikiza zolumikizana ndi mitsempha) kubwerera kumayendedwe awo asanavulaze.


Kuyenda kosiyanasiyana

Kuyenda mosiyanasiyana, kumbali inayo, kumatanthauza kusunthira cholumikizira nokha mwa kutulutsa minofu yanu.

"Kuyenda kwamtunduwu ndikofunikira chifukwa kumalumikizidwa kwambiri ndi zochitika zathu za tsiku ndi tsiku (kuyenda kuntchito, kutenga china kuchokera m'manja, kapena kupikisana nawo pamasewera ampikisano)," adalongosola Austin Martinez, director of the StretchLab.

Tikamagwiritsa ntchito mayendedwe angapo

Ngati mukulimbana ndi zotsatira zovulala m'mapewa anu, mawondo, chiuno, khosi, kapena gawo lina lililonse la thupi lanu lomwe limakhala cholumikizira, ndiye kuti mukudziwa kuti ndizosavuta bwanji kuti mayendedwe anu asokonezeke.

Izi ndichifukwa choti mayendedwe amtundu kapena mtunda ndi mayendedwe olumikizana amatha kuyenda nthawi zambiri amakhala ochepa atakumana ndi zoopsa kuderalo.

Kuti mumve bwino za kulumikizana kwakanthawi, adotolo, othandizira olimbitsa thupi, ophunzitsa othamanga, kapena akatswiri ena azaumoyo amatha kuyeza kuchuluka kwa mayendedwe olumikizana kapena gawo la thupi kuti awone ngati pali mayendedwe ochepa. Izi zimachitika nthawi yoyezetsa thupi pambuyo povulala kapena ngati gawo la pulogalamu yokonzanso.


Ngati mayendedwe anu ndi ochepa, mupindula chifukwa chokhala ndi nthawi yochita masewera olimbitsa thupi osachita chilichonse. Pofuna kuti malo ovulalawa akhalenso athanzi, wodwala amatha kugwiritsa ntchito zolimbitsa thupi ngati gawo la dongosolo lanu lonse lazachipatala.

Wophunzitsa wanu amatha kugwiritsa ntchito mayendedwe osachita nawo nthawi yamaphunziro kuti akuthandizeni kuti muziyenda bwino komanso masewera othamanga.

Kuphatikiza apo, mutha kuchita zolimbitsa thupi mosiyanasiyana monga gawo lazothandizidwa ndi anzanu. Izi zimachitika kawirikawiri pamasewera othamanga, magulu olimbitsa thupi, komanso magulu okonzanso magulu.

Momwe mungasinthire mayendedwe osiyanasiyana

Njira yabwino yosinthira mayendedwe anu, atero a Martinez, ndi kudzera mu njira zopanda pake, chifukwa mphamvu zambiri zitha kugwiritsidwa ntchito ndikukhala kwakanthawi. Izi zimalola kusintha kwakukulu pakapita nthawi.

Izi zati, kusankha njira yabwino kwambiri yosinthira mayendedwe anu kumatengera zolinga zanu.

Malinga ndi Martinez, ngati cholinga chanu ndikukulitsa magwiridwe antchito amisempha yanu makamaka (makamaka pambuyo povulala), ndibwino kuti mugwire ntchito ndi akatswiri ophunzitsidwa bwino monga dokotala kapena wothandizira.


Ndipo ngati cholinga chanu ndikukulitsa kusinthasintha kwa minofu yanu, kugwira ntchito ndi katswiri wodziwa bwino ntchito imeneyi monga wophunzitsira payekha ndichinsinsi.

"Nthawi zambiri, izi zimaphatikizapo kutambasula mosavutikira pomwe munthu wophunzitsidwa kapena zida (zotambasulira) zimathandizira kuthandizira," adatero Martinez.

Kuphatikiza apo, njira zogwirira ntchito zimatha kusintha mayendedwe osiyanasiyana. Izi zimachitika kawirikawiri ngati kutentha (kutambasula) kwamphamvu, komwe mumasunthira thupi lanu m'malo osiyanasiyana kuti muwonjezere mayendedwe komanso mayendedwe osiyanasiyana. Kutambasula kumachitika bwino musanachite zochitika kapena masewera olimbitsa thupi.

Zochita zoyenda mosiyanasiyana

Zina mwazomwe zimachitika kwambiri komanso zotetezeka zomwe zimachitika ndizokhudzana ndi kutambasula minofu yozungulira ndi cholinga chowonjezera kusinthasintha kwa minofu.

Njira imodzi yochitira izi molingana ndi Martinez ili ndi chida monga lamba wotambasula. Izi zikuthandizani kuti mukhale ndi nthawi yolimba.

Komabe, kukhala ndi wina wothandizira kutambasula ndi njira yothandiza kwambiri yochitira zolimbitsa thupi mosiyanasiyana.

"Ndi izi, katswiri wophunzitsidwa amasunthira thupi lanu ndikukugwirirani, ndi cholinga chokulitsa kusinthasintha kwa minofu yanu," anafotokoza Martinez.

"Izi ndizabwino pazifukwa zochepa," adatero.

Choyamba, akatswiri ophunzitsidwa bwino amamvetsetsa malire oyenera ndipo amadziwa kutalika komwe angafike. Chachiwiri, amadziwa kutalika kwa nthawi kuti agwirizane. Amaphunzitsidwanso kudziwa ngati ikuwunikira malo oyenera kuti akwaniritse zabwino zambiri.

Poganizira izi, nazi zochitika zitatu zokha zomwe Martinez adati mutha kudzipangira nokha kapena kupeza thandizo kuchokera kwa akatswiri ophunzira maluso otambasula.

Mapewa: Kutambalala pachifuwa pakhomo

Ngati mnzanu akuthandizira ntchitoyi, akusunthani manja anu.

  1. Pindani chigongono chanu madigiri 90 ndipo ikani kutsogolo kwanu pamalo owongoka moyang'anizana ndi khonde kapena kutsegula pakhomo.
  2. Longetsani chifuwa chanu patsogolo, ndikutsegula chifuwa chanu ndikupanga kutambasula.

Khosi: Kutembenuka kutambasula

Izi zitambasula levator scapulae, minofu yolimba mwa anthu ambiri ndipo imayambitsa mavuto m'khosi ndi paphewa.

  1. Mukakhala pansi, sinthanitsani mphuno yanu kunkhwapa.
  2. Gwiritsani ntchito dzanja lanu kukankhira kumbuyo kwa mutu wanu pansi.

Miyendo: Piriformis kutambasula

Anthu ambiri atha kupindula ndikuwonjezera kusinthasintha kwa mchiuno, makamaka omwe akukumana ndi mavuto am'mbuyo. Ntchitoyi, yomwe imadziwikanso kuti Pigeon pose, imafinya minofu m'derali, piriformis.

  1. Ikani mwendo wanu patsogolo panu mutakhazikika.
  2. Tsamira m'chiuno mwanu kuti mutambasule piriformis.

Kutambasula kothandizidwa ndi anzanu:

  1. Gona pansi kapena tebulo lokonzanso.
  2. M'malo mogwiritsa ntchito kulemera kwa thupi lanu, uzani mnzanu kuti akukanikizireni posunthira mwendo wanu modutsa.

Kutenga

Kuchita masewera olimbitsa thupi pambuyo povulaza kumatha kuthandiza kuti mafupa anu azitha kuyenda ndikuchepetsa mwayi woti muchepetse nthawi yayitali pakuyenda kwanu konse.

Izi sizikuthandizira pakukonzanso kokha, komanso zimakuthandizani kuti muziyenda mokwanira kuti mugwire ntchito za tsiku ndi tsiku ndikupitilizabe kuchita nawo zomwe mumakonda kuchita.

Yodziwika Patsamba

Njira 5 Zomenyera Blu-Post-Race Blues

Njira 5 Zomenyera Blu-Post-Race Blues

Mudakhala milungu ingapo, kapena miyezi ingapo, mukuphunzira. Mudapereka zakumwa ndi anzanu mtunda wautali ndikugona. Nthawi zambiri mumadzuka m'bandakucha kuti mugunde pan i. Kenako munamaliza mp...
Kukhazikika Kwa Mirror Yanga Yonse Kunandithandiza Kuchepetsa Kunenepa

Kukhazikika Kwa Mirror Yanga Yonse Kunandithandiza Kuchepetsa Kunenepa

China chake chabwino chikuchitika po achedwa-ndikumva bwino, ndiku angalala, koman o ndikuwongolera. Zovala zanga zikuwoneka kuti zikukwanira bwino kupo a momwe zimakhalira kale ndipo ndine wamphamvu ...