Yoga Yotsikira Kumbuyo Kumbuyo

Zamkati

• Supine Cat-Cow (Spinal Flexion / Extension kumbuyo)
• Pamwamba Patebulo ndi Bondo Losinthasintha
• Trikonasana (Triangle Pose)
• Salabhasana (Dzombe Lofunika)
• Sakanizani Singano
• Tengera kwina

Kuchita masewera olimbitsa thupi ndi njira yothandiza kuti msana wanu ukhale wathanzi. Ndipo mungafunike, popeza 80% ya achikulire amamva kupweteka kwakumbuyo nthawi ina.

Kutambasula m'chiuno mwako ndikulimbitsa minofu m'mimba mwako ndi mzere wakumbuyo kudzakuthandizani kuti mukhale okhazikika, ndikuthandizira kuti ma disks anu apakati akhale athanzi. (Awa ndi mawonekedwe onunkhira ngati odzola omwe amakhala pakati pa vertebra iliyonse ndikugwira ntchito modabwitsa.

Msana wolumikizana bwino umatanthauzanso kuti dongosolo lanu lonse lamanjenje limatha kugwira ntchito bwino, kukuthandizani kuti mukhale ndi thanzi labwino.

Nawa ma yoga 5 okuthandizani kuti mupange kutalika ndikulimbitsa mphamvu kumbuyo kwanu:

Supine Cat-Cow (Spinal Flexion / Extension kumbuyo)

Msana wathanzi umayenda komanso kulimba. Kuyenda kumatha kuthandizira kuthira mafupa ndikubweretsa magazi mwatsopano kuma disc. Kuchita Cat-Cow, makamaka mutagona kumbuyo kwanu, kumathandizira kupatula mayendedwe opita kudera lumbar (msana wapansi).

Minofu yolimbikitsidwa: rectus abdominus, obliques, hip extensors, erector spinae, quandratus lumbroum, m'chiuno flexors

Minofu yatalika: zotulutsa msana, zotsekemera m'chiuno, rectus abdominus, obliques, zotulutsa m'chiuno

1. Yambani mwagona chafufumimba, mutagwada. Mapazi anu ayenera kukhala otambalala m'chiuno ndipo mawondo anu ayike molunjika pamwambapa.
2. Kuchita Cow Pose: Onetsani mpweya, yonjezerani msana wanu poyendetsa mchira wanu pansi, ndikulola kuti msana wanu ugwe pansi ndikutambasula kutsogolo kwa thupi lanu.
3. Kuchita Cat Pose: Pa mpweya, sungani msana wanu. Jambulani mchira wanu kumbuyo kwa maondo anu ndikulola kuti msana wanu ugwere pansi, ndikutambasula kumbuyo kwa thupi lanu.
4. Bwerezani nthawi 5-10.

Pamwamba Patebulo ndi Bondo Losinthasintha

Mu yoga, timayesetsa kukhala osamala pakati pa kusinthasintha ndi kukhazikika. Nthawi zambiri, ngati tili ndi ululu mu minofu inayake kapena gawo lina la thupi, mbali inayo imakhala yofooka. Kuchita zolimbitsa thupi kumathandizira kukulitsa minofu kutsogolo kwa thupi, ndikuthandizira kukonza kukhazikika.

Minofu yolimbikitsidwa: rectus abdominus, obliques, biceps, zotulutsa msana, zotupa, glute maximus, triceps

Minofu yatalika: quadriceps, zotulutsa msana, zotupa, ma biceps

1. Yambani pazinayi zonse mu "pamwamba pa tebulo". Ikani mapewa anu pamwamba pa manja anu ndikusunga m'chiuno mwanu pamwamba pa mawondo anu. Limbikitsani mafupa anu kukhoma kumbuyo kwanu ndikusunga chifuwa chanu ndikuyang'ana patsogolo. Izi ndizomwe zimatchedwa "kusalowerera ndale," kutanthauza kuti zokhotakhota zachilengedwe za msana zimasungidwa.
2. Mukakoka mpweya, fikitsani dzanja lanu lamanja kutsogolo ndi mwendo wamanzere kumbuyo kwanu, kwinaku mukudzilimbitsa ndi kutsogolo kwa thupi lanu.
3. Tulutsani ndi kukhudza bondo lanu moyang'anizana ndi chigongono chakumaso, ndikulumikiza kumbuyo kwanu mwamphamvu ndikukanikiza dzanja lanu lamanzere pansi.
4. Lembani ndi kubwerera kumalo owonjezera a mwendo ndi mkono, kusunga kutalika kuyambira mchira mpaka korona.
5. Tulutsani ndikuyika miyendo yanu pansi.
6. Bwerezani kumanzere. Yesetsani kasanu, mbali iliyonse.

Trikonasana (Triangle Pose)

Kuyimirira kumeneku ndi njira yabwino yopezera kutalika ndi malo mthupi. Zomwe zimathandizira kupweteka kwakumbuyo ndikuthambo kolimba, chifukwa amamangirira mafupa, omwe amakhala kumbuyo kwa mafupa. Mitambo yolimba imatha kubweretsa zomwe zimatchedwa kupindika kumbuyo, kapena kumbuyo kumbuyo.

Minofu yolimbikitsidwa: oblique, quadratus lumborum, zotulutsa msana, ma biceps

Minofu yatalika: mitsempha, pectoralis, triceps

1. Yambani poyimirira ndi mapazi anu pamodzi. Lembani ndi kutambasula manja anu kumbali yanu mu mawonekedwe a T ndikuwongolera mapazi anu mpaka mutayendetsa miyendo yanu pansi pa manja anu.
2. Pamalo otulutsira mpweya, kuchokera pansi mkatikati mwa thumba lanu, tembenuzirani mwendo wanu wakumanja panja (kunja) kuti phazi lanu lamanja ndi bondo liloze kutali ndi thupi lanu. Phazi lanu lakumbuyo ndi mchiuno ziyenera kuzunguliridwa pang'ono kutsogolo kwanu.
3. Pakapangidwe kanu, fikitsani kudzanja lanu lamanja mukamayang'ana kumbuyo kwanu, ndikupanga kutalika m'thupi lanu.
4. Tulutsani ndikuyika dzanja lanu lamanja kunja kwa phazi lanu kapena kunja. Dzanja lanu lamanzere liyenera kukhala pamwamba paphewa panu kufikira mwamphamvu kumwamba.
5. Khalani pano kwa mpweya wokwanira 10. Kuti mutuluke, lembani mpweya ndikukweza thupi lanu mowongoka komanso lofanana ndi mapazi anu. Bwerezani kumanzere.

Salabhasana (Dzombe Lofunika)

Zizolowezi zomwe anthu amakhala nazo atakhala pansi ndikusaka patsogolo (ganizirani kuyang'ana foni yanu kapena kukhala pa desiki yanu) zitha kupangitsa kuti msana uzizungulire. The Locust Pose yapangidwa kuti athane ndi izi, pakupanga minofu kumbuyo kwa thupi lanu, komwe ndikofunikira kuti mukhale bwino. Mudzatsegula mapapu anu, omwe angakuthandizeni kuti muzitha kupuma bwino.

Minofu yolimbikitsidwa: nyundo, glute maximus, zotulutsa msana

Minofu yatalika: m'chiuno flexors, rectus abdominus, pectarolis, biceps

1. Yambani mwagona pamimba, mikono yanu pambali panu ndikanjenjemera kuyang'ana m'chiuno mwanu. Zindikirani: Mutha kuyika bulangeti locheperako pansi pamiyendo yanu ngati pansi paliponse paliponse paliponse.
2. Mukakoka mpweya, kwezani thupi lonse pansi ndikukweza mikono ndi miyendo yanu, ndi chifuwa chanu ndi korona wamutu wanu patsogolo.
3. Samalani kuti musagwiritse ntchito mopitilira muyeso glute maximus wanu pakukweza kwambiri miyendo yanu yamkati. Mimba yanu yakumunsi iyenera kuchoka pansi, pamene mukukoka mchira wanu kumbuyo kwa mawondo anu.
4. Khalanibe pamalopa kwa mpweya wokwanira 10. Gwetsani ndi kubwereza kuzungulira konse konse katatu.

Sakanizani Singano

Sikuti kupweteka konse kwakumbuyo kumayambira m'chigawo cha lumbar, koma m'malo mwake kumachitika pomwe sacrum (gawo losakanikirana la msana pansi pa lumbar) limakumana ndi chiuno. Izi zimatchedwa mgwirizano wa sacroiliac kapena cholumikizira cha SI. Kupweteka kwa SI kumayambitsa zambiri, kuyambira kuvulala komanso kusakhazikika, mpaka kukhazikika kwa glutes.

Ulusi wa singano ndikofikirika, koma mawonekedwe amphamvu omwe amathandizira kumasula m'chiuno chakunja ndi glutes.

Minofu yolimbikitsidwa: sartorius, opunduka

Minofu yatalika: glute maximus, glute minimus, piriformis, tensor fascia latae

1. Yambani kumbuyo kwanu mutagwada, ndi miyendo ndi miyendo m'lifupi. Lembani bondo lanu lakumanja pa ntchafu yanu yamanzere kuti mupange mawonekedwe 4. Zindikirani: Mwalandilidwa kuti mukhale pano ngati ndizovuta kufikira miyendo yanu.
2. Fikitsani dzanja lanu lamanja kudzera pachitseko (diso la singano) ndikugwira kutsogolo kwa phazi lanu lakumanzere.
3. Mukamayendetsa miyendo yanu pachifuwa, sungani lumbar yanu mumayendedwe achilengedwe mwakukulitsa mafupa anu kutsogolo kwa chipinda.
4. Zigongowo ziyenera kukhala zopindika pang'ono ndipo kumbuyo kwanu ndi mutu wanu zikhale pansi. Gwirani malowa kwa mpweya 25 musanasinthe mbali.

Tengera kwina

Yoga imatha kuthandiza kuthana ndi kupewa kupweteka kwakumbuyo. Mutha kuyeseza izi motsatira m'mawa kuti tsiku lanu liyambike kapena usiku kuti zikuthandizeni kukulitsani pambuyo pa tsiku loyesa. Minyewa yathu ndiyofunikira kwambiri mthupi. Kusunga msana nthawi yayitali komanso kulimba kumathandizira kugaya, kupuma, komanso kuwoneka bwino kwamaganizidwe.

Kumbukirani kukaonana ndi dokotala musanachite masewera olimbitsa thupi, makamaka ngati muli ndi thanzi lomwe lingakuike pachiwopsezo chachikulu chovulala.