6 Zosavuta, Zogwira Ntchito Zoyenera Kuchita Mukamaliza Ntchito Yanu

Zamkati

• Ubwino wokutambalala mutatha kulimbitsa thupi
• Kusintha kwakukulu komanso kuyenda kosiyanasiyana
• Kukhazikika kwabwino komanso kupweteka kwakumbuyo
• Kuchepetsa kulumikizana kwa minofu ndikuchepetsa kupsinjika
• Kupititsa patsogolo magazi
• Kodi pali kusiyana kotani pakati pa kutambasula kwamphamvu ndi kwamphamvu?
• Chidule
• 6 atachita masewera olimbitsa thupi amayesetsa kuyesa
• 1. Kutambasula m'chiuno kutambasula
• 2. Piriformis kutambasula
• 3. Kutambasula Mphaka
• 4. Kuyimilira kwa ng'ombe
• 5. Pamwamba triceps kutambasula
• 6. Kuyimilira kwa bicep
• Malangizo a chitetezo
• Mfundo yofunika
• 3 Yoga Amatengera Chiuno Cholimba

Kutambasula kumapeto kwa kulimbitsa thupi kwanu kumatha kuthandizira kukulitsa kusinthasintha kwanu, kuchepetsa ngozi yakuvulala, ndikuchepetsa kupsinjika kwa minofu mthupi lanu. Ikhoza kuthandizanso kukonza magwiridwe antchito nthawi ina mukadzakachita masewera olimbitsa thupi.

Koma mukachedwa pa nthawi, kutambasula nthawi zina kumatha kutenga mpando wakumbuyo, ndipo mwina kumafuna kuyesa kudumpha.

Kutambasula pambuyo pa kulimbitsa thupi sikuyenera kutenga nthawi yayitali, ndipo mutha kupeza njira zazifupi potambasula magulu angapo amisempha nthawi imodzi.

Nkhaniyi ikuwona zinthu zisanu ndi chimodzi zosavuta koma zothandiza kwambiri zomwe mungawonjezere kumapeto kwa kulimbitsa thupi kwanu.

Ubwino wokutambalala mutatha kulimbitsa thupi

Ubwino wotambasula wakhazikitsidwa bwino. Nayi chidule cha njira zazikulu zomwe kutambasula mutatha kulimbitsa thupi kungakuthandizireni.

Kusintha kwakukulu komanso kuyenda kosiyanasiyana

Kutambasula kumatha kuthandizira kukulitsa kusinthasintha kwamalumikizidwe anu. Kukhala ndi kusinthasintha kwakukulu kumakuthandizani kuyenda mozungulira mosavuta, ndipo kumathandizanso kuyendetsa mayendedwe anu m'malo anu. Kuyenda kosiyanasiyana ndikutali komwe mungasunthire cholumikizira m'njira yabwinobwino isanayime.

Kukhazikika kwabwino komanso kupweteka kwakumbuyo

Minyewa yolimba, yolimba imatha kubweretsa kusakhazikika bwino. Mukakhala kapena kuyimirira molakwika, nthawi zambiri mumayika kupanikizika ndi kupsinjika kwa minofu yanu. Izi, zimatha kubweretsanso kupweteka kwa msana ndi mitundu ina ya ululu waminyewa.

Malinga ndi a, kuphatikiza chizolowezi chophunzitsira mphamvu ndikulimbitsa thupi kumatha kuchepetsa kupweteka kwakumbuyo ndi phewa. Ikhozanso kulimbikitsa kulumikizana koyenera, komwe kumathandizira kukonza mawonekedwe anu.

Kutambasula minofu yanu pafupipafupi kumathandizanso kuvulala kwakumbuyo komwe kumakhalapo, ndikuchepetsa chiopsezo chanu chakumbuyo mtsogolo mtsogolo.

Kuchepetsa kulumikizana kwa minofu ndikuchepetsa kupsinjika

Kupsinjika ndi gawo la moyo wathu watsiku ndi tsiku. Koma nthawi zina, zimamveka zovuta. Kupsinjika kwakukulu kumatha kupangitsa kuti minofu yanu ikhale yolimba, zomwe zingakupangitseni kumva ngati kuti muli ndi nkhawa m'thupi lanu.

Kutambasula minofu yomwe imamva kuti ndi yothina komanso yolimba kumatha kuwathandiza. Izi zimathandizanso kuti muchepetse nkhawa komanso kuti mukhale chete.

Kupititsa patsogolo magazi

Malinga ndi a, kutambasula tsiku ndi tsiku kumatha kuthandiza kuyendetsa bwino magazi. Kuwonjezeka kwa magazi kumisempha yanu kumatha kuwathandiza kuchira mwachangu mukamaliza kulimbitsa thupi. Kuyenda bwino kwa magazi kumathandizanso kupewa kupweteka kwa minofu ndi kuuma pambuyo poti mumachita masewera olimbitsa thupi.

Kodi pali kusiyana kotani pakati pa kutambasula kwamphamvu ndi kwamphamvu?

Mwina mudamvapo zazitali komanso zolimba ndikudabwa momwe zimasiyanirana.

Kukhazikika kokhazikika kumatambasula komwe mumakhala m'malo kwakanthawi, nthawi zambiri masekondi 20 mpaka 60. Mwanjira ina, simusuntha pamene mukutambasula minofu inayake kapena gulu la minofu.

Kukhazikika kokhazikika kumachitika kumapeto kwa kulimbitsa thupi kwanu, minofu yanu ikakhala yotentha komanso yotakasuka.

Kutambasula kwamphamvu, komano, kumaphatikizapo kuyenda kokhazikika. Ndikutambasula kwamtunduwu, mafupa anu ndi minofu yanu imayenda mosiyanasiyana.

Kutambasula kwamphamvu kumachitika nthawi zambiri musanachite masewera olimbitsa thupi kuti muthandizire kutenthetsa minofu yanu ndikukweza mtima wanu. Mwachitsanzo, wothamanga amatha kuthamanga kapena kupopa miyendo yake asanayambe mpikisano.

Chidule

Kutambasula kwamphamvu kumaphatikizapo kuyenda kosunthika, monga kusuntha mikono kapena miyendo yanu poyenda kwathunthu. Izi zimachitika nthawi zambiri musanayambe kuchita masewera olimbitsa thupi.

Kutambasula kolimba kumaphatikizapo kutambasula komwe mumakhala m'malo, osayenda. Izi zimachitika kumapeto kwa kulimbitsa thupi kwanu, minofu yanu ikamasuka.

6 atachita masewera olimbitsa thupi amayesetsa kuyesa

Mukatambasula mukamaliza masewera olimbitsa thupi, yesetsani kuganizira za minofu yomwe munkagwiritsa ntchito mukamachita masewera olimbitsa thupi.

Simukusowa zida zilizonse, koma mphasa ya yoga kapena malo ena okutidwa amatha kuchepetsa kupsinjika kwa zimfundo zanu ndikupangitsa kutambalala kwanu kukhala kosavuta.

1. Kutambasula m'chiuno kutambasula

Kutambasula kumeneku kumalimbitsa minofu m'chiuno mwanu, ma quads, ndi glutes.

1. Gwadani pa bondo lanu lakumanzere. Sungani bondo lanu lakumanja, phazi lanu lamanja likhale pansi patsogolo panu.
2. Yendetsani patsogolo ndikutambasula m'chiuno mwanu chakumanzere.
3. Gwirani kutambasula uku kwa masekondi 30 mpaka 60 musanasinthe miyendo ndikuchita mbali inayo.

2. Piriformis kutambasula

Kutambasula kumeneku kumalimbitsa minofu yanu ya piriformis yomwe imayenda kuchokera pansi pa msana wanu kupita kufupa lanu. Minofuyi imatha kukhudza momwe mumayendera mchiuno, kumbuyo, miyendo, ndi matako.

1. Yambani pokhala pansi ndikutambasula miyendo yanu patsogolo panu.
2. Ikani mwendo wanu wakumanja pansi, kwezani mwendo wanu wamanzere ndikuyika bondo lanu lakumanzere pa bondo lanu lamanja.
3. Lembani kumbuyo kwanu pang'ono ndikutsamira mpaka kutambasula kumamveka matako anu. Gwirani kutambasula uku kwa masekondi 30, kenako kubwereza ndi mwendo wakumanja pa bondo lanu lamanzere.
4. Bwerezani kawiri kapena katatu mwendo uliwonse.

3. Kutambasula Mphaka

Kutambasula uku kumayang'ana minofu yanu yakumbuyo.

1. Yambani ndi manja anu ndi mawondo anu pansi, ndi msana wanu mosalowerera ndale, omasuka.
2. Lembani mkati mukamalola mimba yanu kumira pansi, ndikukankhira pachifuwa chanu patsogolo.
3. Kwezani mutu wanu, pumulani mapewa anu, ndipo yambani kutulutsa mpweya.
4. Yendetsani msana wanu m'mwamba, mutenge mchira wanu ndikukankhira fupa lanu la pubic patsogolo.
5. Pumulani mutu wanu pansi ndikubwereza. Chitani izi kangapo mu mphindi imodzi, ngati mungathe.

4. Kuyimilira kwa ng'ombe

Monga momwe dzinalo likusonyezera, kutambasula kumeneku kumalimbitsa minofu yanu ya ng'ombe.

1. Yambani poyima pafupi ndi khoma kapena mpando wothandizira, phazi limodzi patsogolo pa linzake, bondo lakumaso likuwerama pang'ono.
2. Sungani bondo lanu lakumbuyo molunjika, zidendene zonse pansi, ndikutsamira kutsogolo kukhoma kapena mpando
3. Muyenera kumverera kutambasula pafupi ndi mwana wa ng'ombe kumbuyo kwanu.
4. Yesetsani kugwira izi kwa masekondi 20 mpaka 30.
5. Sinthani miyendo, ndikupanga kubwereza kawiri kapena katatu mbali iliyonse.
   

5. Pamwamba triceps kutambasula

Kutambasula uku kumayang'ana ma triceps anu ndi minofu m'mapewa anu.

1. Imani ndi mapazi anu kutambasula m'chiuno, ndikupukuta mapewa anu kumbuyo ndi pansi kuti mutulutse zovuta zilizonse.
2. Fikitsani dzanja lanu lamanja kudenga, kenako pindani chigongono chanu kuti mubweretse dzanja lanu lamanja pakati pakumbuyo kwanu.
3. Bweretsani dzanja lanu lamanzere kuti mukokere mokweza chigongono chanu chakumanja pansi.
4. Gwirani kutambasula uku kwa masekondi 20 mpaka 30 musanasinthe mikono.
5. Bwerezani mbali zonse ziwiri kawiri kapena katatu, poyesera kutambasula mwakuwerezabwereza.

6. Kuyimilira kwa bicep

Kutambasula uku kumayang'ana ma biceps anu komanso minofu m'chifuwa ndi m'mapewa.

1. Imirirani molunjika. Ikani manja anu kumbuyo kwanu, ndipo sungani manja anu pansi pa msana wanu.
2. Tambasulani manja anu ndi kutembenuzira manja anu kuti manja anu ayang'ane pansi.
3. Kenako, kwezani manja anu m'mwamba momwe mungathere mpaka mutamvekanso bwino.
4. Gwirani kutambasula uku kwa masekondi 30 mpaka 40.
5. Bwerezani kawiri kapena katatu.

Malangizo a chitetezo

• Osatambasula mpaka kumva kuwawa. Muyenera kukhala omangika pang'ono mukamatambasula minofu yanu, osamva kupweteka. Ngati mukumva kuwawa, siyani pomwepo.
• Onetsetsani momwe mukukhalira. Samalani kaimidwe kanu ndikutambasula kulikonse. Sungani chibwano chanu, msana molunjika, wokhazikika, ndipo mapewa anu alumikizane ndi chiuno chanu.
• Pumirani kudutsa kwanu. Kupuma sikungokuthandizani kuti muchepetse kupsinjika ndi kusokonezeka kwa minofu yanu, kungathandizenso kutambasula kwanu ndikuthandizani kuti mukhale ndi nthawi yayitali.
• Yambani pang'onopang'ono. Musayese kuchita zochuluka nthawi yoyamba mutatambasula pambuyo pa masewera olimbitsa thupi. Yambani ndi zochepa zokha, ndipo onjezani kubwereza ndi kutambasula kwina momwe mumazolowera.

Mfundo yofunika

Kukhazikika mutatha kulimbitsa thupi kungakuthandizeni kupeza zabwino zambiri.

Mukatambasula minofu yanu mutatha kuchita masewera olimbitsa thupi, mumathandizira kuti thupi lanu liziyamba kuchira, komanso kumasula kupsinjika ndi kupsinjika, komanso kulimbikitsa kusinthasintha kwa malo anu olumikizirana mafupa.

Ngati simukudziwa momwe mungatambasulire bwino, funsani wophunzitsa wanu kuti akuwonetseni momwe mungachitire. Ndipo onetsetsani kuti mwalankhula ndi omwe amakuthandizani musanayambe kuchita masewera olimbitsa thupi, makamaka ngati mwavulala kapena mukudwala.

3 Yoga Amatengera Chiuno Cholimba