4 Zosavuta Komabe Komaliza Loweruka Imayenda

Zochita za tsiku ndi tsiku zomwe zimafuna kukhala nthawi yaitali kapena kukweza katundu zingapangitse kupweteka kumbuyo kwanu. Pakapita nthawi, izi zikhoza kuonjezera chiopsezo cha kuvulazidwa ndi chitukuko cha ululu wopweteka. Kutsegula msana wanu nthawi zonse kungathandize kuchepetsa ululu umenewo komanso kusintha msana wanu.

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Kukonzekera

Zochita zolimbikitsidwa zimaganiziranso kutambasula ndi kutambasula msana wam'munsi komanso minofu yomwe ili pafupi. Amangotenga maminiti 10 kuti achite ndipo angathe kuchitidwa musanafike kapena tsiku lotsatira.

Musanayambe izi kapena zochitika zina, funsani dotolo kapena wodwala kuti muwone kuti ali otetezeka kwa inu nokha ndipo musapangitse vuto loipira.

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Zowonongeka-Zokwera

Kuwonjezeka kwapadera, kapena kufalikira kwina, ndi njira yabwino yotambasula msana wanu popanda chiopsezo. Zochitazo ndi cholinga chobwezeretsanso chikhomodzinso cham'mbuyo cham'mbuyo, chotchedwa lordosis. Nthawi zina makina osokoneza bongo amawatcha kuti cobra kapena chizindikiro cha yoga. Kuchita zovuta zowonjezera:

1. Lembani m'mimba mwanu.
2. Dzichepetseni pamakutu anu, muthamangitse kumbuyo kwanu, ndi kuika manja anu pansi.
3. Mukamayambitsa, yambani kuwongolera maulendo anu, kupitiliza kumbuyo kwanu. Yesani kusunga fupa lanu m'chiuno musachoke pansi.
4. Pitirizani kuwongolera makutu anu mpaka mutamveka bwino. Musatseke zitsulo zanu kapena kukankhira mmbuyo kuposa momwe zikuwonekera bwino.
5. Gwirani masekondi atatu kapena asanu.
6. Pang'onopang'ono bwererani ku malo oyambirira pamene mutuluka. Musagwe pansi.
7. Bweretsani maulendo asanu ndi anayi.

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Mphaka Ikani

Mphaka akutambasula ndi njira yowonongeka koma yofatsa yakukweza kumbuyo kwanu kumbuyo pamene mukuyambitsa vertebrae ya msana wanu wam'mimba. Ndilo gawo loyamba la zochitika za yoga zotchedwa paka ndi ng'ombe pose. Kuchita katatu kutambasula:

1. Pita pansi pamanja ndi mawondo.
2. Ikani manja anu pansi pa mapewa ake.
3. Pamene mukuwombera, kankhira mmwamba kumbuyo kwa denga, ndikugudubuza msana wanu kumtunda (ngati khate).
4. Pitirizani kugwedeza mpaka mutayang'ana mokoma kumbuyo kwanu ndi pakati pa mapewa.
5. Gwirani masekondi asanu.
6. Bwererani ku malo oyambirira pamene mutuluka.
7. Bweretsani maulendo asanu ndi anayi.

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Katundu Wong'amba

Ngati mukufuna, mutha kugwirizanitsa katsamba ka paka ndi ng'ombe. M'malo mobwezeretsa malo oyambira katambasula (Gawo 6), mutembenuzire mwachindunji kumatenda a ng'ombe motere:

1. Pamene mutsika kuchokera ku kamba, yendani kumbuyo msana wanu mukamakhala pansi mpaka pansi (monga ng'ombe yotsika pansi).
2. Mukhoza kuwonjezera kutambasula mwa kukweza mapepa kumalo otentha pamene mukuponya phokoso lanu pansi.
3. Gwirani masekondi asanu.
4. Kusinthidwa kubwerera ku malo a paka pamene iwe utha.
5. Bweretsani maulendo asanu ndi anayi.

Nthawi zonse samalani kuti musagwiritse ntchito hyperextend. Onetsetsani kuti kayendetsedwe ka pang'onopang'ono ndi koyendetsa. Musachedwe.

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Kuthamanga kwa Pelvic

Kuthamanga kwa mimba kumagwiritsa ntchito minofu yanu ya m'mimba ndi mchiuno kuti musinthe mwakachetechete msana wanu. Kawirikawiri amagwiritsidwa ntchito monga ntchito yokhazikitsira pulogalamu yolimbikitsa kwambiri. Kuchita mwendo wa pakhosi:

1. Ugone pamsana pako ndi mawondo akuyendetsa pansi ndi mapazi pansi.
2. Pamene mutulutsa, sungani mofulumira kumbuyo kwanu.
3. Gwiritsani masekondi 15, kusunga pakhosi ndi kuchepetsa minofu kumbuyo.
4. Bwererani ku malo oyambira pamene mumapanga.
5. Bweretsani maulendo asanu ndi anayi.

Zochita zolimbitsa thupi za Lumbar, kuphatikizapo kukonzanso pambuyo pa thupi ndi kuchita masewero olimbitsa thupi nthawi zonse, zingakuthandizeni kusunga msana ndikumverera bwino. Pamene muyamba kuphunzira masewerowa, mukhoza kuwonjezera pazomwe mumachita tsiku ndi tsiku ndi zina zotsika kumbuyo kuchokera ku McKenzie Method.