Zotambasula 7 Kuti Zithane Ndi Ziuno Zolimba

Zamkati

• 7 Yotambasula kumasula m'chiuno cholimba
• 1. Thovu wodzigudubuza
• 2. Kugwada kutambasula mchiuno
• 3. Nkhunda kutambasula
• 4. Spiderman kutambasula
• 5. Gulugufe kutambasula
• 6. Kutambasula kwazitali
• 7. Kukhala pansi
• 3 Yoga Amatengera Chiuno Cholimba
• Kodi mungadziwe bwanji kuti mchiuno mwanu ndi cholimba?
• Nchiyani chimayambitsa chiuno cholimba?
• Kodi mungatani kuti muthane kapena kuchepetsa chiopsezo chanu m'chiuno cholimba?
• Tengera kwina

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kodi kumatanthauza chiyani kukhala ndi m'chiuno cholimba?

Kudzimva kolimba m'chiuno kumachokera pamavuto ozungulira mchiuno. Mimbulu yosinthasintha ndi gulu la minofu mozungulira pamwamba pa ntchafu zomwe zimalumikiza mwendo wapamwamba kumtunda. Minofu imeneyi imakulolani kugwada m'chiuno ndikukweza mwendo wanu.

Zina mwazowongolera zazikuluzikulu m'chiuno ndi izi:

• Iliopsoas
• rectus femoris
• oopsa fasciae latae
• sartorius

Anthu ambiri amakhala ndi ziuno zolimba, kuchokera kwa anthu omwe amakhala maola angapo patsiku akukhala ochita masewera olimbitsa thupi komanso akatswiri othamanga. Anthu ena amakonda kukhala olimba m'deralo la matupi awo, nawonso. Chiuno cholimba chimatha kukuika pachiwopsezo chovulazidwa chifukwa cha kuchuluka kwa ziwalo zomwe sizikuyenda bwino.

Werengani kuti mumve zambiri za m'chiuno cholimba komanso zomwe mungachite kuti musangalale ndi minofu imeneyi.

7 Yotambasula kumasula m'chiuno cholimba

Thovu wodzigudubuza amatambasula ndi kutambasula mchiuno kumathandizira kuthana ndi ziuno.

1. Thovu wodzigudubuza

Mutha kugwiritsa ntchito chowongolera thovu kumasula m'chiuno cholimba.

1. Gonani pansi, chokuzira chanu chithovu pansi ndi pang'ono pansi pa ntchafu yanu yakumanja.
2. Ikani mwendo wanu wamanzere kumbali ndi bondo lopindika pamakona 90-degree.
3. Pumutsani mikono yanu pansi patsogolo panu kuti muchepetse thupi lanu m'chiuno mwanu. Izi zimapangitsa kuti kutambasula kukhale kopweteka.
4. Tambasulani mwendo wanu wakumanja kumbuyo kwanu, zala zanu zilozetsa kumbuyo ndi kutsogolo kwa phazi lanu pansi
5. Pepani pang'onopang'ono ndikutsogola kopitilira thovu.
6. Powonjezerapo, onjezerani mayendedwe ena mbali ndi mbali pamene mukuyenda.
7. Pitilizani mpaka masekondi 30. Mukamayendetsa, pezani malo aliwonse oyambitsa, kapena mfundo zomwe zimamveka zolimba kapena zopweteka. Mutha kuyang'ana kumaderawa kwa masekondi pafupifupi 10 kuti muchepetse zovuta zina.
8. Kubwereza ndi chiuno chakumanzere.

2. Kugwada kutambasula mchiuno

Mutha kutambasula tsiku ndi tsiku kuti muthandize kumasula m'chiuno.

1. Gwadani pa bondo lanu lamanja.
2. Ikani phazi lanu lakumanzere pansi ndi bondo lanu lakumanzere pamtunda wa digirii 90
3. Yendetsani mchiuno mwanu patsogolo. Kukhala ndi msana wowongoka, tsamira torso yako patsogolo.
4. Gwiritsani ntchito masekondi 30.
5. Bwerezani kawiri kapena kasanu ndi mwendo uliwonse, kuyesera kukulitsa kutambasula kwanu nthawi iliyonse.

3. Nkhunda kutambasula

Kutambasula kumeneku kumawonekera kwambiri muzochita za yoga. Ikhoza kugwiritsidwa ntchito tsiku ndi tsiku kuti muzitha kuyenda m'chiuno.

1. Yambani m'manja mwanu ndi mawondo anu patebulopo.
2. Bweretsani bondo lanu lamanja ndikuyiyika kumbuyo kwa dzanja lanu lamanja.
3. Ikani bondo lanu lamanja kutsogolo kwa ntchafu yanu yakumanzere.
4. Wongolani mwendo wanu wakumanzere kumbuyo kwanu, onetsetsani kuti bondo lanu lamanzere ndilolunjika ndipo zala zanu zakulozetsa.
5. Sungani m'chiuno mwanu.
6. Dzichepetseni pansi.
7. Khalani pamalo amenewa mpaka masekondi 10.
8. Tulutsani malowa ndikukankhira m'manja, kukweza m'chiuno, ndikusunthira miyendo kumalo anu oyambira pazinayi zonse.
9. Bwerezani mbali inayo.

4. Spiderman kutambasula

Kutambasula kwa spiderman kumatha kuthandizira kutentha thupi lanu musanachite masewera olimbitsa thupi, kapena itha kugwiritsidwa ntchito payokha kapena pambali ina ya mchiuno.

1. Yambani pokankhira.
2. Pita patsogolo ndi phazi lakumanzere, kubweretsa kunja kwa dzanja lako lamanzere.
3. Tambasula m'chiuno patsogolo.
4. Gwiritsani ntchitoyi kwa masekondi awiri, kenako mubwerere kuti muyambe.
5. Bwerezani kasanu kuti mumalize kubwereza kamodzi.
6. Bwerezani ndi mwendo wakumanja.
7. Chitani maulendo atatu ndi mwendo uliwonse.

5. Gulugufe kutambasula

Izi ndizabwino kwambiri kuti muzichita mukamaliza kulimbitsa thupi kapena ngati mukufuna kupuma kuti mukhale pampando.

1. Khalani pansi ndi miyendo yonse patsogolo panu.
2. Bweretsani mapazi anu pamodzi, kenako musunthire zidendene zanu pafupi ndi thupi lanu momwe mungathere.
3. Yambirani kutsogolo ndikubwerera m'mbuyo.
4. Kokani ntchafu zanu ndi magongono anu kuti mutambasulidwe mozama.
5. Gwirani masekondi 30.

6. Kutambasula kwazitali

Kutambasulaku kumathandizanso kumasula minofu yanu yakumbuyo.

1. Yambani ndi zigongono zanu ndi mawondo anu pansi, ndipo mawondo anu atapindika pa madigiri 90.
2. Yendani maondo anu kutali momwe mungathere ndikuchulukitsa msana.
3. Tsitsani thupi lanu lakumaso m'manja mwanu mukamakokera m'chiuno mmbuyo ndi pansi.
4. Gwiritsani mpaka masekondi 60.

7. Kukhala pansi

Izi ndizoyesera kwambiri pa desiki yanu ngati mukugwira ntchito muofesi. Muthanso kuchita izi mukuwonera kanema wawayilesi kapena mukwera mgalimoto kapena pandege.

1. Khalani pampando kumbuyo kwanu molunjika.
2. Ikani bondo lanu lakumanja pa bondo lanu lamanzere.
3. Pindani mutu wanu patsogolo mpaka mutamveketsa bwino.
4. Gwiritsani mpaka masekondi 60.
5. Bwerezani mbali inayo.

3 Yoga Amatengera Chiuno Cholimba

Kodi mungadziwe bwanji kuti mchiuno mwanu ndi cholimba?

Zowawa komanso zovuta kuchokera m'chiuno cholimba zimamveka bwino kumtunda. Mwinanso mutha kumva kupweteka kwakumbuyo kapena kupweteka kwa msana. Ziuno zolimba nthawi zambiri zimabweretsa mavuto kumbuyo, mawondo, ndi malo amisili a sacroiliac.

Njira yosavuta yowunika kusinthasintha kwa minofu ya m'chiuno imatchedwa mayeso a Thomas:

• Gona chagada pansi, benchi, kapena khola lina, lathyathyathya.
• Bweretsani mawondo anu onse pachifuwa.
• Gwirani bondo lanu lakumanja pachifuwa.
• Wongolani mwendo wanu wamanzere.
• Lembetsani mwendo wanu wamanzere momwe mungathere.
• Bwerezani ndi mwendo wina.

Kusinthasintha kwa mchiuno kumawoneka kolimba ngati mwendo uliwonse sungathe kutsika pamwamba pomwe wagonapo.

Nchiyani chimayambitsa chiuno cholimba?

Kukhala ndi moyo wokhazikika kumatha kubweretsa zolimba mchiuno komanso kupweteka kwa mchiuno. Izi ndichifukwa choti kukhala mopitirira muyeso kumapangitsa kuti minofu ipumule ndikulephera. Amayamba kufooka pang'onopang'ono komanso kufupikitsa, nthawi zina kumayambitsa vuto lopweteketsa.

Chiuno cholimba chingayambitsenso ndi:

• kuyimirira patakhala nthawi yayitali
• pelvis yokhotakhota, yomwe imayambitsa kusamvana bwino
• zizolowezi zam'mbuyo monga kutsamira m'chiuno chimodzi kapena kutsamira m'chiuno monse mukaimirira
• kugona usiku wonse mbali imodzi ya thupi
• kukhala ndi mwendo wautali kutambalala

Chiuno cholimba chimatha kuwombanso mukamachita masewera olimbitsa thupi, monga squats ndi ma deadlifts.

Kodi mungatani kuti muthane kapena kuchepetsa chiopsezo chanu m'chiuno cholimba?

Sizingatheke kupewa chiuno cholimba, koma mutha kuchepetsa chiopsezo cha kupweteka m'chiuno:

• Dzukani ndikuyenda ola lililonse kapena ngati mungakhale pa desiki kwakanthawi.
• Tenthetsani bwino musanachite masewera olimbitsa thupi.
• Tambasula kumapeto kwa kulimbitsa thupi kulikonse.

Kutambasula ndi kutikita minofu kumathandizanso kuti muchepetse chiopsezo chanu cholimba ndi kupweteka kwa minofu.

Kutikita kumathandiza kuthetsa chiuno cholimba ndi:

• Matumba otambasula omwe sangathe kufikiridwa ndi ma foam odzigudubuza
• kuthyola mabala
• kuwonjezeka kwa magazi kumatenda
• kumasula endorphins kuti achepetse ululu
• kumasula minofu kudzera pakupanga kutentha ndi kufalikira

Tengera kwina

Thovu wodzigudubuza amatambasula ndi kutambasula mchiuno kumathandizira kumasula minofu yolimba ya m'chiuno. Chithandizo chochokera kwa akatswiri oyenerera masewera olimbitsa thupi atha kuperekanso mpumulo.

Onani dokotala wanu ngati mukumva kupweteka kosalekeza mbali iliyonse ya thupi lanu. Amatha kudziwa ngati ululu wanu ndi chifukwa chazachipatala.