12 QL Yotambasula Kuti Muzimasuke Msana Wanu

Zamkati

• 1. Pachipata
• 2. Mbali kutambasula
• 3. Triangle Pose
• 4. Kusunthika Kosunthika Kosunthika
• 5. Zowonjezera Mbali Ngodya
• 6. Kupendekera kwapakhosi
• 7. Mawondo amapindika
• 8. Pose ya Mwana
• 9. Kusintha Kwakumutu Kwakumutu
• 10. Kutambasula bondo pachifuwa
• Malangizo a chitetezo

Quadratus lumborum (QL) ndiye mnofu wanu wam'mimba kwambiri. Amapezeka kumsana kwanu, pakati pa pamwamba pa chiuno ndi nthiti yanu yotsikitsitsa.

QL imathandizira kukhazikika bwino ndikuthandizira kukhazikika msana wanu mukamaweramira kumbali kapena kukulitsa msana wanu.

Kugwiritsa ntchito ma QL ena kuti mukhale olimba kumatha kusintha kusinthasintha kumbuyo kwanu ndikuchepetsa zopweteka zakale ndikuthandizira kupewa zatsopano.

1. Pachipata

1. Kuchokera pamalo ogwada, onjezani mwendo wanu wakumanja kumbali yanu zala zanu zikuyang'ana kutsogolo kapena kumanja.
2. Khoterani kumanja, ikani dzanja lanu lamanja pamiyendo yanu.
3. Tambasulani dzanja lanu lamanzere mobwerezabwereza, kufikira kumanja.
4. Lonjezani kudzera m'manja anu akumanzere ndikupukuta nthiti zanu zakumanzere mpaka kudenga.
5. Gwiritsani ntchito malowa mpaka 1 miniti.
6. Bwerezani kumbali inayo.

2. Mbali kutambasula

1. Kuchokera pamalo oimirira, kwezani manja anu pamwamba ndikulumikiza zala zanu.
2. Onetsetsani kumapazi ndi miyendo yanu pamene mukuyenda kumanja. Mudzamva kutambasula m'chiuno mpaka kunsonga zala zanu.
3. Lowani pachibwano mwanu ndikuyang'ana pansi.
4. Gwiritsani ntchito malowa mpaka masekondi 30.
5. Bwerezani kumanzere.
6. Bwerezani nthawi 2-4 mbali iliyonse.

Kuti mulimbikitse kutambasula, gwirani dzanja limodzi ndi dzanja lanu lakumanja pamene mutambasula, kapena muwoloke mwendo umodzi kutsogolo kwa wina.

3. Triangle Pose

1. Imani ndi mapazi anu wokulirapo kuposa m'chiuno mwanu, zala zanu zakumanja zikuyang'ana kutsogolo, ndipo zala zanu zakumanzere zituluke pang'ono.
2. Kwezani mikono yanu kuti ikhale yofanana pansi, ndi manja anu akuyang'ana pansi.
3. Mangirirani m'chiuno mwanu chakumanja mukatambasulira zala zanu zamanja patsogolo.
4. Imani apa, kenako ndikutsitsa dzanja lanu lamanja ku mwendo wakumanja kapena kubuloko.
5. Ikani dzanja lanu lamanzere m'chiuno mwanu kapena mutambasulire pamwamba ndi dzanja lanu likuyang'ana kutali ndi thupi lanu.
6. Tembenuzani mutu wanu kuyang'ana mbali iliyonse.
7. Lonjezani msana wanu mukamagwiritsa ntchito minofu yanu yakumunsi komanso yakumbuyo.
8. Gwiritsani ntchito malowa mpaka 1 miniti.
9. Bwerezani mbali inayo.

4. Kusunthika Kosunthika Kosunthika

1. Imani ndi mapazi anu wokulirapo kuposa m'chiuno mwanu, zala zanu zakumanja zikuyang'ana kutsogolo, ndipo zala zanu zakumanzere zituluke pang'ono.
2. Sungani chiuno chanu patsogolo.
3. Kwezani mikono yanu kuti ikhale yofanana pansi, ndi manja anu akuyang'ana pansi.
4. Pindani pakati mtunda, ndikupumira pomwe torso lanu likufanana ndi pansi.
5. Gwetsani dzanja lanu lamanzere ku mwendo wakumanja, pobowola, kapena pansi.
6. Kwezani dzanja lanu lamanja molunjika, mutembenuzire dzanja lanu kutali ndi thupi lanu.
7. Yang'anani pansi, mbali, kapena mmwamba pa dzanja lanu lotambasula.
8. Gwiritsani ntchito malowa mpaka 1 miniti.
9. Bwerezani kumanzere.

5. Zowonjezera Mbali Ngodya

1. Imani ndi mapazi anu kutambasula, zala zanu zakumanja zikuyang'ana kutsogolo, ndipo zala zanu zakumanzere zitseguke pang'ono.
2. Pindani bondo lanu lakumanja patsogolo kotero kuti lili pamwambapa.
3. Kwezani manja anu kuti akhale ofanana pansi.
4. Bwerani m'chiuno mwanu, ndikubweretsa dzanja lanu lamanja pansi patsogolo pa ng'ombe yanu.
5. Lonjezerani dzanja lanu lamanzere ndikukweza ndi dzanja lanu likuyang'ana pansi.
6. Jambulani mimba yanu msana wanu ndipo ikani chibwano chanu mozungulira chifuwa chanu.
7. Gwiritsani ntchito malowa mpaka 1 miniti.
8. Bwerezani mbali inayo.

6. Kupendekera kwapakhosi

1. Gona chagwada ndi mawondo anu atapinda ndipo miyendo yanu ili m'chiuno mwanu.
2. Pumulani thupi lanu lakumtunda ndikunyamula chibwano chanu pang'ono.
3. Gwiritsani ntchito maziko anu pamene mukukankhira kumbuyo kwanu pansi.
4. Gwiritsani masekondi 5. Pumulani pang'ono.
5. Bwerezani nthawi 8-15.

7. Mawondo amapindika

1. Gona kumbuyo kwako ndi thupi lako lakumtunda uli womasuka ndipo chibwano chako cholozera m'chifuwa chako.
2. Bwerani mawondo anu ndikubweretsa mapazi anu m'chiuno mwanu.
3. Pepani maondo anu kumanja, kuti thupi lanu likhale lolimba. Ngati mawondo anu sakhudza pansi, apumuleni pamtengo kapena khushoni.
4. Pa mpweya wotsatira, bwererani pamalo oyambira.
5. Ikani mawondo anu kumanzere. Izi kumaliza 1 rep.
6. Chitani magawo 2-3 a ma reps 8-10.

Kuti muwonjezere thandizo, ikani khushoni mosabisa pansi pamutu panu. Muthanso kuyika bwalo kapena pilo pakati pa mawondo anu kuti mutonthozedwe.

8. Pose ya Mwana

Malo oterewa amathandiza kuthetsa nkhawa komanso kupweteka.

1. Yambani ndi manja anu ndi mawondo anu, ndi zala zanu zazikulu zakumanja zikukhudza ndipo maondo anu akutambalala pang'ono kuposa m'lifupi mwake.
2. Chepetsani matako anu kuzidendene ndikutambasula manja anu kutsogolo.
3. Bweretsani kuzindikira kwanu kumunsi kwanu, ndikuyang'ana kumasuka.
4. Khalani pamalo amenewa mpaka mphindi 5.

Kuti muwonjezere kutambasula, yendetsani manja anu kumanja, ndikumira kwambiri m'chiuno mwanu. Kenako bwererani ku likulu ndikuyenda manja anu kumanzere.

Mutha kuyika khushoni pansi pa mphumi, pachifuwa, kapena ntchafu kuti mutonthozedwe.

9. Kusintha Kwakumutu Kwakumutu

1. Kuchokera pomwe mwakhala, kwezani mwendo wanu wamanja ndikubweretsa chidendene chanu chakumanzere kulowera kwanu.
2. Bwerani kumanja, ikani chigongono chanu chakumanja pa mwendo, pambali, kapena pansi mutayang'ana mmwamba.
3. Lonjezerani dzanja lanu lamanzere kumtunda ndikubweretsa pansi phazi lanu lamanja.
4. Lembani chibwano chanu chakumapeto kwa chifuwa chanu ndikuyang'anitsitsa kudenga.
5. Gwiritsani izi mpaka mphindi imodzi.
6. Bwerezani kumanzere.

Kuti muwonjezere kutambasula, khalani m'mphepete mwa khushoni kapena bulangeti lopindidwa.

10. Kutambasula bondo pachifuwa

1. Gona kumbuyo kwako ndi mapazi ako awiri pansi.
2. Pewani modekha maondo anu pachifuwa chanu.
3. Lembani mikono yanu mozungulira miyendo yanu.
4. Gwirani zigongono kapena mikono yanu moyang'anizana ndi manja anu. Ngati simungathe kufikira, gwiritsani lamba kapena clasp msana wa ntchafu zanu.
5. Lowani pachibwano mwanu pang'ono kuti mutalikire kumbuyo kwa khosi lanu.
6. Gwiritsani ntchito malowa mpaka 1 miniti.
7. Pumulani pang'ono.
8. Bwerezani nthawi 2-3.

Kuti mumveke bwino, chitani izi mwendo umodzi nthawi imodzi. Lonjezani mwendo wina kapena bwerani bondo lanu ndikuyika phazi lanu pansi.

Malangizo a chitetezo

Pangani chizolowezi chotambasula pang'onopang'ono komanso pang'onopang'ono. Mutha kukhala ndi vuto mukayamba kuchita izi, koma ziyenera kutha pakangotha ​​milungu ingapo.

Samalani pochita izi ngati muli ndi matenda omwe angakhudzidwe ndi kuyenda.

Pewani kutsogolo kutsogolo ngati mukumva kupweteka kwa msana. M'malo mwake, sankhani zolumikizira zomwe zingachitike mutagona chagada. Udindowu sutsika kumbuyo kwanu ndipo ungathandize kuthana ndi ululu komanso kupewa kuvulala.