Zamkatimu
Kugawanika kwammbali ndichimodzi mwazowoneka bwino kwambiri pakusintha ndi kutambasula. Tikukupatsani masewera olimbitsa thupi abwino, momwe mungakhalire pambali yogawanika.
Transverse twine, monga lamulo, ndizovuta kwambiri kukula kuposa kotenga nthawi. Kuti mukhale pambali yogawanika, simukuyenera kutambasula minofu ndi mitsempha ya miyendo, komanso kumapangitsanso kuyenda kwa ma sacrum ndi mafupa amchiuno. Njira ya twine ikhoza kukhala yayitali, choncho khalani oleza mtima, kukula kwake kumatenga kuchokera miyezi ingapo mpaka chaka.
Kugwiritsa ntchito twine yopingasa
Mbali yogawanika sikuti imangoyambitsa chabe, koma ndiyothandiza kwambiri. Muli ndi maubwino angapo pakatambasula mbali:
- Limbikitsani minofu ya mwendo ndikuwapangitsa kukhala amtundu komanso ochepa.
- Pakati pa masewera olimbitsa thupi mbali imagwiranso ntchito paminyewa yam'mbuyo, kutsikira kumbuyo ndi abs.
- Chifukwa cha kutambasula magawano, mukulitsa ntchito ya ziwalo za m'chiuno ndi dongosolo la genitourinary.
- Minyewa yolimba komanso kusinthasintha kwamalumikizidwe amchiuno ndichinsinsi chokhala ndi thanzi labwino panthawi yapakati komanso kubereka kosavuta.
- Kutambasula magawano am'mbali ndi njira yabwino yopewera matenda am'mimba ndi m'mimba.
- Muthanso kutambasula mafupa a mchiuno omwe amakhudzidwa ndimphamvu zambiri zolimbitsa thupi. Izi zidzakuthandizani kuti muzichita masewera olimbitsa thupi mwamphamvu kwambiri komanso moyenera.
Musanayambe kuchita masewera olimbitsa thupi, onetsetsani kuti mukuwotha. Minofu ikapanda kutenthedwa ndipo siyinakonzekere, kulimbitsa thupi sikungathandize. Simungakwaniritse kupita patsogolo ndikuyika pambali maloto amtundu wopitilira muyaya.
Ngati mukufuna kugawanika mwachangu mutha kugula chida chapadera potambasula mbali. Kutambasula ndi chojambulirachi ndi kosavuta komanso kosavuta - simukusowa kukakamizidwa ndi kusungidwa kwakunja. Poyeserera kuti mutambasule minofu yanu musamasuke, komanso kuti mukhale omasuka kutambasula, chifukwa chake mumakhala pansi pachingwe mofulumira kwambiri.
Zochita 10 zotambasula ndikufunda usanagawanike
Chitani zotsatirazi mokhazikika. Thupi lanu limatenthedwa, kugunda kwa mtima kudzawonjezeka, mudzamva chisangalalo chosangalatsa m'minyewa. Ngati mukumva kuti mutatha masewera olimbitsa thupi kutentha kokwanira, bwerezaninso zovuta.
Kuchita masewera olimbitsa thupi kuli adawonetsa kubwereza mbali imodzi. Mwachitsanzo, masewera olimbitsa thupi oyamba kuyenda m'malo akukweza mawondo. Muyenera kukweza mwendo 20 mwendo wakumanja, kukweza mwendo 20 ndi phazi lamanzere, kutanthauza kubwereza 40 konse. Mutha kuwonjezera kuchuluka kwa kubwereza, momwe mungasankhire (kuchepetsa sikuvomerezeka!).
1. Kuyenda m'malo ndikukweza mawondo: 20 kubwereza
2. Mahi mwendo: 20 kubwereza
3. Kusinthasintha kwa chiuno chophatikizana: 20 kubwereza
4. Mbali yammbali: 15 kubwereza
5. Kupendekeka mwendo: kwa 15 kubwereza
6. Bweretsani ndikugwada: 20 kubwereza
7. Mapapu ammbuyo: 10 kubwereza
8. Chingwe cholumpha: 40 kubwereza
9. Kuthamanga m'malo: kwa obwereza 40 (ingowerengani 80 mofananamo ndi mayendedwe)
10. Kulumpha kuswana mikono ndi miyendo: Kubwereza 35
Kuchita masewera olimbitsa thupi mbali ndikotheka kokha pa thupi lotenthetsa. Makalasi otambasula mbali osawotha sikuti amangothandiza, komanso amapweteka kwambiri.
Onaninso:
- Kanema wapamwamba kwambiri wotambasula magawano
- Malangizo 20 amomwe mungagawanitsire + masewera olimbitsa thupi 19 (chithunzi)
Kuchita masewera olimbitsa thupi
Minofu ndi mitsempha imafuna nthawi yotambasula, chifukwa chake khalani pagawo lililonse kwa masekondi 30. Pang'onopang'ono konzani nthawi iyi mpaka mphindi 2-3 (itha kukhala yambiri ngati thupi lilola). Kuti muchotse zovuta, nthawi zonse mukatambasula pumirani kwambiri ndikuyesera kupumula.
Pa nthawi yochita masewera olimbitsa thupi mbali sizobwerera mmbuyo, nthawi zonse muzifika pamwamba pamutu. Chitani zolimbitsa thupi ndikulimbitsa matalikidwe ndi njira yoyenera.
Pazithunzizo chifukwa cha kanema wa YouTube wa Olga Saga.
Chitani 1
Kutambasula miyendo yanu, falitsani mapazi anu, chiuno ndi mawondo zikuwoneka kukulitsa kutulutsa. Kutulutsa mpweya, khalani pansi, kukoka m'chiuno mwanu, kukankhira mawondo kumbuyo, chomwe chikugogomezera ndikutsegula mchiuno. Konzani squat ndikugwira izi. Kulemera kwa thupi kumagawidwa mofanana pamapazi onse awiri, kumbuyo kumbuyo molunjika. Ndiye akanikizire elbbows anu mu mkatikati mwa ntchafu pafupi mawondo, mafupa a chiuno kukoka pansi akhoza kuwonjezera jiggle kuwala. Zochita izi zakumbali zogawanika zimatambulira kubuula ndi ntchafu yamkati.
Chitani 2
Kwezani bondo lanu pambali ndikupita patali. Pa exhale, yongolani mwendo wanu ndikubwezanso bondo lanu. Imani panthawi ya masewera olimbitsa thupi nthawi zonse amatambasulidwa bwino. Chitani mobwerezabwereza ka 10, kenako gwirani mwendo ndikugwiritsanso mwendo ndikukweza mwendo kwa masekondi 30. Bwerezani ndi mwendo wina. Ngati mulibe ndalama zokwanira, mutha kugwira dzanja kumbuyo kwa mpando.
Chitani 3
Lalikani kwambiri miyendo yanu, ndikutulutsa mpweya, kwezani chifuwa ndikukankhira kukhosi kumanja. Khalani m'chiuno ndi mawondo anali atamangitsa. Gwirani malowa. Pitani kumalo otsetsereka kupita ku phazi linalo ndipo gwirani malowa. Kenako gwirani manja pazitsulo zazitsulo zonse ndikukoka otsetsereka. Kumbuyo sikuyenera kuzungulira, kufikira ntchafu m'mimba.
Chitani 4
Tsikira kumtunda, ngati kuli kotheka tsitsa chidendene cha mwendowo pansi. Kutenga mwendo wina kunja, kugwada molunjika, kukoka phazi lawo. Tsamira manja pansi. Ngati kulola kutambasula ndi kulimbitsa, gwirani pafupi ndi bondo, dzanja, kulumikizana kumbuyo kumbuyo kwa nyumba yachifumu ndikutulutsa msana. Izi ndizochita zolimbitsa thupi kutambasula minofu yamkati ya ntchafu yomwe ingakuthandizeni kuti mufike pang'onopang'ono.
Chitani 5
Kuyambira kukhala zidendene, tsegulani m'chiuno momwe mungathere ndikuyesera kukhala matako, chidendene cholimba mpaka matako, kumbuyo kuyenera kukhala kolunjika. Ngati simungathe kukhala pamatako, muwaike pansi pa bulangeti kapena yoga. Kokani msana. Pa mpweya, tembenuzani chifuwa kumanja, kupitiliza kukoka pamwamba. Kenako tembenuzirani mbali inayo. Gwira pakati, kubwerera molunjika.
Chitani 6
Kuchokera pamalo apitawo bwererani cham'mbuyo, pumulani manja anu kapena mikono yanu pansi ndikugona pansi. Kenako tengani m'chiuno patsogolo ndikusiya pamzere wofanana ndi chiuno ndi mawondo. Lumikizani masokosi, m'mimba mwakachetechete, korona akukoka m'mwamba. Gwirani malowa. Chule ndi imodzi mwamasewera olimbitsa thupi kwambiri.
Chitani 7
Gwadani. Bondo lamanja loimirira ndi mwendo wamanzere kumbali ndi mapazi otulutsa mpweya amapita mbali zosiyanasiyana. Mwendo wakumanja ndi wopindika. Pamalo opumira kuti mupumule ndikupuma. Kenako sinthani miyendo.
Chitani 8
Mukukhala pansi, ikani mapazi anu pamodzi ndikuwasunthira monga m'chiuno. Kumbuyo kuyenera kukhala kolunjika. Ngati msana wanu wowongoka sungagwire ntchito, ikani pansi pamiyendo kapena mtolo wa yoga. Mutha kukhala osasunthika ndipo mutha kugwedezeka pang'ono kuyesera kutsitsa miyendo pansi. Gulugufe amafotokozera bwino kulumikizana kwa mchiuno ndipo ndiimodzi mwazolimbitsa thupi zoyambira kugawanika.
Mutha kusintha zinthu ngati mukukankhira phazi kutali ndi mafupa a chiuno.
Chitani 9
Gona pafupi ndi khoma, ndikumamatira kumbuyo kwake konse kumbuyo. Tambasulani miyendo molunjika, tulutsani mpweya, pindani miyendo yanu, kokerani mawondo anu ndikuti mpweya mutsegule m'chiuno. Pumirani kwambiri ndikupumula.
Chitani 10
Lalikani bwino miyendo yanu pamalopo, kukhotera kufanana pansi ndikubweretsa manja pansi. Mchira umayang'ana kumbuyo, mutu patsogolo, miyendo ikukwezedwa, mapazi akuyang'ana mmwamba. Ngati mutambasula, pendani manja anu modekha ndikutsitsa mikono yanu pansi. Gwirani malowa.
Tulutsani msana ndi manja anga mmwamba ndikutsika motsetsereka mpaka mwendo. Gwirani malowa ndikupita kumalo otsetsereka kupita ku phazi linalo.
Chitani 11
Gona pansi ndi kugwada. Kwezani mwendo wanu wakumanja ndikugwira dzanja pa Shin kapena phazi. Kanani mchiuno kumanzere mbali, phazi lamanja likhale logwirizana. Ngati simulola kusinthasintha, bondo la mwendo wotambasulidwa limatha kupindika pang'ono. Lembetsani chala chakumanja kumzere ndi khutu. Sacram ndi chiuno chagona pansi. Gwirani malowa ndikupuma kwambiri.
Chitani 12
Pitilizani kugona pansi. Miyendo yonseyo imakweza m'mwamba mozungulira pamtunda wa madigiri 90. Tsegulani miyendo pambali yayikulu ndikuyigwira. Kokani phazi pawokha ndikugwada mawondo.
Chitani 13
Ngati mukuvutikabe kuchita zolimbitsa thupi m'mbuyomu, yesani njira yosinthira. Gona pafupi ndi khoma, ndikumamatira kumbuyo kwake konse kumbuyo. Kutulutsa mpweya, kuweramitsa mawondo anu ndikuyamba kutsetsereka pansi pakhomalo, matako mwamphamvu atapanikizika kukhoma, sacrum ili pansi. Wongolani mawondo anu, tambasulani phazi lanu palokha. Thandizani manja kutsitsa miyendo pang'ono ndikukhala m'malo opumira. Ntchafu yakumanja ndi kumanzere iyenera kukhala yofanana kuyambira pansi.
Iliyonse mwazochita izi zogawika mbali zidzakuthandizani kuti mupite ku thupi losinthasintha. Kumbukirani kuti makalasi azigwira bwino ntchito, tifunika kutambasula tsiku lililonse, komanso bwino, kawiri patsiku (m'mawa ndi madzulo). Kutambasula kokha mwadongosolo kwa kugawanika kwammbali kukuthandizani kukwaniritsa cholinga chanu.
Zithunzi zojambulidwa ndi kanema wa youtube wa Olga Saga.
Zochita zogawanika
Yoga ndi kutambasula