Ikutambasula Kuti Mumasule Minofu Yanu ya Trapezius

Zamkati

• Khutu ndi phewa
• Ng'onoting'ono (Makarasana)
• Phokoso la Cobra (Bhujangasana)
• Phokoso la Cat-Cow (Marjaryasana-Bitilasana)
• Khola lakumbuyo kwakutsogolo (Prasarita Padottanasana)

Minofu yanu ya trapezius

Mutha kudabwa chomwe, trapezius yanu ndi - kapena mwina ayi, popeza mukuwerenga izi.

Anthu ambiri ali ndi lingaliro losamveka kuti ndi gawo lamapewa awo ndi khosi mwanjira ina ndipo amadziwa kuti akuyenera kumasula. Koma sakudziwika kwenikweni zomwe zimachita.

Kunena zowona, ndi gawo la lamba wamapewa anu. Imagwira ntchito yosunthira tsamba lanu paphewa, kukhazikika mkono wanu, ndikukhazikitsa khosi lanu. Kwenikweni, imagwira ntchito yambiri, ndikupangitsa kuti ikhale malo osavuta kupsinjika komanso kusakhazikika kumtunda. Izi ndizowona makamaka kumtunda kwa trapezius m'khosi mwanu.

Kuti mumasule ndikuchepetsa minofu imeneyi, muyenera kuchita pang'ono paphewa, kugwira khosi pang'ono, ndikugwiranso kumbuyo pang'ono.

Khutu ndi phewa

Mutha kuyamba kukhala kapena kuyimirira, koma monga gawo la mndandandawu, kukhala pansi, pamphasa, ndikulimbikitsidwa.

1. Pang'onopang'ono komanso mosavuta, tengani khutu lanu lakumanja kumapewa anu akumanja. Ndi zachilengedwe kuti phewa lanu lakumanzere likweze mukamachita izi. Ngati izi zitachitika, khazikitsani mutu wanu kumbuyo mpaka mutha kupumula phewa lanu lakumanzere.
2. Kwezani dzanja lanu lamanja pamutu panu, ndikupumitsa dzanja lanu patsaya lanu lamanzere. Osakoka pamutu pompano. Ingopumulani dzanja lanu pamenepo kuti mupanikizike pang'ono. Izi modekha zimatambasula trapezius yanu yakumtunda.
3. Pumirani pomwe mwakhala pano kwa masekondi 30.
4. Tulutsani mbali iyi modekha, ndikuchepetsani khutu lanu lakumanzere kulunjika kumapewa anu akumanzere ndikumaliza kutambasula kwinako, ndikupumira mozungulira.

Ng'onoting'ono (Makarasana)

Kusunthaku kumatha kukhala kovuta poyamba. Zingamveke zosamveka kupumula nkhope yanu, koma ngati mupuma pang'onopang'ono ndikusiya, izi zitha kuthandiziratu trapezius yanu.

1. Gona m'mimba mwako ndi mapazi anu m'lifupi mwa phewa, ndikupumula manja anu pamwamba pa chinzake pansi pa chibwano.
2. Mukakhala m'malo, mugoneke mosalala ndikupumulani pamphumi panu m'manja mwanu. Izi zitithandizanso kutsitsa kumbuyo kwakumbuyo, koma chinthu chachikulu chomwe mukufuna kuwona ndikuganizira pano ndikuchulukitsa msana wanu ndikumasula mavuto aliwonse kumbuyo kwanu ndi m'khosi.
3. Pumirani kwambiri ndikuyesera kumasuka apa.

Phokoso la Cobra (Bhujangasana)

Chojambulachi chimatulutsa mavuto m'khosi mwanu ndi trapezius ndikutambasula pakhosi panu. Zimathandizanso kusinthasintha msana wanu komanso kumalimbitsa msana ndi mikono yanu, kuthandiza kupewa mavuto amtsogolo a trapezius.

1. Kwezani mutu wanu ndikuyika manja anu pansi pafupi ndi mapewa anu, kusunga mikono yanu mofanana ndi zigongono zanu pafupi ndi thupi lanu. Sindikizani nsonga za phazi lanu pansi ndikupumira mwamphamvu mukayamba kukweza mutu ndi chifuwa. Ngati n'kotheka, wongolani manja anu ndipo kumbukirani kuti kuwongola kwathunthu kungakupangitseni msana pang'ono.
2. Kaya mumakweza mikono yolunjika kapena ayi, kumbukirani kuti mukufuna kuti khosi lanu ndi mutu (khomo lachiberekero) zizikhala chimodzimodzi. Mudzakwezanso mutu wanu, koma mukufuna kuti muchepetse.
3. Chongani chibwano chanu. Ndizodziwika bwino kuti mutulutsa chibwano chanu ndikusiya mapewa anu akukwera m'makutu mwanu, choncho tengani kanthawi kuti mutambasule mapewa anu kumbuyo ndi pansi, kukoka mapewa anu pafupi pamene mukukoka mutu wanu m'manja, ndi chepetsa chibwano chako mmbuyo.
4. Gwirani ichi kwa mpweya pang'ono ndikumasula pa exhale.
5. Lowetsani pamene mukukweza izi kangapo kawiri, kuigwira kwakanthawi kochepa nthawi iliyonse.

Phokoso la Cat-Cow (Marjaryasana-Bitilasana)

Kusunthaku kumachepetsa kupsyinjika kwa msana wanu wamabele komanso kutambasula minofu yanu yakumbuyo komanso kutsogolo kwa chifuwa chanu. Kumbukirani kuti mukamagwiritsa ntchito pulogalamuyi makamaka pa trapezius yanu, mukufuna kuyang'ana kudera lomwe lili pakati pamapewa anu akumwamba, mosinthana ndikutulutsa khosi lanu.

1. Kokani pazinayi zonse, mpaka patebulo lapamwamba. Mchiuno mwanu muyenera kukhala molunjika pa mawondo anu, mapewa anu pamwamba pa magongono anu, ndi magongono anu pamanja anu.
2. Mukamalowetsa mpweya, kwezani mutu, chifuwa, ndi mafupa, ndikulola m'mimba mwanu kumira, ndikuphimba msana.
3. Mukamatulutsa mpweya, zungulirani msana wanu kumwamba ndikutulutsa mutu wanu mu mphaka.
4. Pitirizani kupuma mwamphamvu, ndikuyenda ndi mpweya wanu momwemo, ndikupumira kwinaku mukupukuta msana wanu ndikutulutsa mpweya mozungulira msana wanu.

Khola lakumbuyo kwakutsogolo (Prasarita Padottanasana)

Izi zimapangitsa kuti msana wanu usokonezeke, kumalimbitsa msana ndi mapewa anu, ndikukulitsa ndikuchepetsa minofu ya m'khosi.

1. Kokani kuti muyimirire, ndikusunga mapazi anu mofananamo, mufutukule malingaliro anu mpaka kutalika kwa mwendo. Manja anu ali m'chiuno, kumasula torso ndipo pang'onopang'ono ugwadire patsogolo, kusunga ngodya zonse zinayi za mapazi ako. Ngati mukumva kuti simukukhazikika pamalingaliro awa, bwerani maondo anu pang'ono ndikutulutsa manja anu pansi, mulifupi-paphewa padera.
2. Mukakhala ozika mizu patsogolo, ikani manja anu kumbuyo, kukumbatirani masamba anu, ndikutulutsa manja anu pansi.