Kuwoneka ndi mawu omwe amafotokoza malo a thupi lanu pamene mukugona m'mimba mwanu. Madokotala, monga opaleshoni , amagwiritsanso ntchito mawu omwe amatha kuyankhula kapena kulemba za malo omwe amaika odwala awo popereka chithandizo chamankhwala, kapena pakakhala nawo amachita zozizwitsa zina zomwe zimaphatikizapo polojekiti .
Chitsanzo chabwino cha kugwiritsidwa ntchito kwachinthu chodziwika ndi yoga cobra pose . Mu yoga cobra, mumagona pamimba mwako, ndipo pang'onopang'ono mumumange mutu, mapewa, ndi chifuwa.
Kawirikawiri, mapulogalamu olimbitsa thupi omwe mungapeze kuchokera kwa wodwala kapena dokotala wanu, mwachitsanzo, ayambe kuchita masewero olimbitsa thupi lanu (wotchedwa supine udindo) Chifukwa chakuti, mu supine, mumalandira thandizo lothandizira. Mutatha kuyambitsa mphamvu ndi kugwirizanitsa mu supine - zomwe nthawi zambiri sizitenga nthawi yaitali ngati mukuchita zochitika tsiku ndi tsiku - wothandizira wanu kapena wophunzira wanu angakulimbikitseni kuchita masewero olimbitsa thupi.
Zowonongeka ndi supine ndi zina mwa mawu omwe amasonyeza malo anu pamene mukugwiritsa ntchito kapena kulandira chithandizo chamankhwala. Zinalembedwa mu tchati lanu lodwala, pamodzi ndi zina zokhudza mankhwala anu ndi / kapena zolemba mankhwala.
Mawu ofanana ndi awa akuphatikizira mbali, manja, ndi mawondo (kapena onse 4s, kapena malo apamwamba pa tebulo.)
Zochitika Zakale Zomwe Zimagwiritsidwa Ntchito Powonongeka
Kuchita masewera olimbitsa thupi pamalo ochezeka kungakuthandizeni kulimbitsa mitsempha yanu yam'mbuyo - yobola ya yoga yomwe tatchula pamwambayi ndi chitsanzo chabwino cha ntchitoyi. Njira zina zolimbikitsira minofu kumbuyo ndi zosavuta kuziphatikiza.
Njira inanso yomwe mungagwiritsire ntchito pazomwe mungathe kumathandizira kumbuyo kwanu ndi kulimbitsa minofu yanu yopanda phokoso . Manyowa amphamvu amathandiza kuthana ndi chidziwitso chodziwika bwino ngati chifuwa cha m'mimba, chomwe chimangokhala kutsogolo kwa fupa lanu. Kuwombera kutsogolo kumabweretsa kulemera kwamtsempha wamtsempha, kumbuyo kwa minofu yolimba, ndi ululu.
Pali njira zingapo zowonjezera zowonongeka zogwiritsidwa ntchito moyenera - ndikugwiritsa ntchito ma props monga Theraband kapena masewera olimbitsa thupi monga momwe mungapangire zinthu kukhala zosangalatsa.
Mwachitsanzo, gwiritsani ntchito mpira woyenera kuti muwotchedwe mwa kuyika mpira pakati pa mitsempha yanu ndikukweza ndi kumachepetsa miyendo yanu. Mukangotenthetsa minofu yanu, mumatha kugwiritsa ntchito mpirawo monga malo anu pansi (mmunsi mwa pansi) ndikukweza ndi kupondaponda miyendo mwanjira imeneyo.
Kugwiritsira ntchito mpira mmalo mwa pansi kungakhale kosavuta kapena kovuta, malingana ndi zomwe mumasankha kuchita komanso ngati mwaika manja anu pansi kuti mukhale ndi thupi lanu.