Mgonero wa Yoga dzuwa Kutembenuka Kwako Kudzakonda

Kachitidwe-Chachikulu Chokhazikika pa Dipatimenti Yanu

Kwa ambiri a ife, mawu akuti "mchere wa dzuwa" amalumikiza mafano a kuima thupi lonse kuti ma yogis ndi apakati okha amatha kuchita popanda kupweteka. Ndipo ngati mutha kupwetekedwa, mumatha kugwedezeka pamaganizo ambirimbiri, makamaka pamene muli ndi vuto lolemera.

Nazi nkhani zina zabwino. Kuwalitsa dzuwa kungakhale kophweka. Zingachitike pa desiki yanu. Sichiyenera kukhala zovuta kugwira ntchito. Cholinga chachikulu cha mchere wa dzuwa ndi kusinthana pakati pa msana (kutanthauza, kubwerera patsogolo) ndi kufalikira kwa msana (ie kubwerera kumbuyo). Ngati maulendo anu a dzuwa atetezera kayendetsedwe ka kayendetsedwe kake, mwinamwake mukukhala bwino kuti musangalale ndi pose popanda kuika msana wanu.

Inde, ngati muli ndi vuto lakumbuyo, ndikofunika kufunsa wothandizira zaumoyo wanu ngati mchere wa dzuwa, ngakhale kusintha kosinthidwa monga chinthu chomwe chikhoza kuchitika pa desiki lanu, ndibwino. Nkhaniyi ikufotokoza momwe tingachitire mchere dzuwa; izo sizikuvomereza kuti iwe uzichita izo. Kachilinso, chololedwa chokha, katswiri wa zaumoyo woyenera yemwe wakuwonani inu mwayekha akhoza kukukulangizani mwachindunji.

Izi zikuti, zina zapansi zimakhala zogwirizana ndi momwe kayendetsedwe kamakhudzira zizindikiro. Malamulo abwino omwe amachititsa kuti thupi lanu lisamangokhala ndi vutoli komanso ngati muli ndi vuto la matenda a msana kapena mavuto ena amodzi, samalirani (kapena ngakhale forego). Ngati ma disks anu ali ndi vuto, samalirani / kusuntha za kusintha kwa msana wanu. (Kusinthasintha kuli zofanana ndi kuzungulira kapena kupitiliza.)

1 -

Yambani Malo

Yambani pokhala pa mpando wanu, mikono ndi mbali yanu. Mafupa anu awiri okhalapo ayenera kuyankhulana ndi mpando molimba ndi mofanana koma popanda kukhudzidwa kapena kupitirira muyeso mu minofu ya nsomba.

Ndibwino kugwiritsa ntchito kumbuyo kwa mpando wothandizira, ngati n'kofunikira. Ngati mungathe kukhazikika mosavuta komanso opanda ululu, ganizirani kudziyika nokha pampando wa mpando wanu, osati kumbuyo. Mwanjira imeneyo inu mudzakhala mukugwira ntchito solo, mwa kuyankhula kwina, popanda kutuluka kunja.

Sungani maso anu patsogolo.

Kusunga kugwirizana pakati pa mafupa anu okhala ndi mpando, kuchepetsa thupi lanu. Makamaka, sungani, monga momwe mungathere mbali izi:

• Minofu yomwe imawoloka kumbuyo kwa mchiuno mwako, yomwe ndi quadriceps yako.
• Mapewa anu
• Mwachidziwitso koma mukulimbikitsidwa: yesani mimba yanu kumbuyo kwanu.

2 -

Pita Fold

Inhale.

Pa exhale, musiye (ngakhale zambiri) zamtundu uliwonse kutsogolo kwa m'chiuno mwako. Lolani kuti miyendo yanu ipite patsogolo. Kufikira komwe mukupita sikofunika kwenikweni kusiyana ndi njira yomwe mungathe kufika pamapeto anu.

Ngati muli ndi zofooka, mvetserani kuthandizira kulemera kwanu ndi manja kapena manja anu pa mpando wachifumu.

Kumbukirani, kusuntha uku sikutanthauza kuzungulira msana; Zili pafupi kupitirira patsogolo mchiuno mwanu. Kuyendayenda kumayamba pa pelvis. Kusunga kutsogolo kwa ntchafu kumakuthandizani kuti mulowetse chochita mkati mwa chiuno chanu m'chiuno osati mmbuyo. Monga tafotokozera pamwambapa, izi ndi zabwino, makamaka kwa anthu omwe ali ndi nkhani zovuta.

Gwiritsani masekondi asanu kapena 30. Pumirani!

3 -

Bwererani Kuyamba

Kuti mubwere, sungani, ndi kukoka minofu yanu pamimba . Kuyambira pa mapepala, yambani kusunthira sequentially. Yesetsani kudziŵa kuti mbali ziti za msana wanu zimayenda mu 'clumps', mwachitsanzo, pamene vertebra silingathe kusasuntha pa nthawi yake. Kukhazikitsa kayendetsedwe ka ufulu pakati pa vertebra iliyonse kungakhale cholinga chabwino cha nthawi yayitali muyenera kusankha kusankha maulendo a dzuwa nthawi zonse.

Ngati njira iyi yobwera sizingatheke kwa inu (mwachitsanzo, ngati muli ndi chilakolako cha diski) mukhoza kukhala ndi msana wowongoka. Onetsetsani kuti mugwiritse ntchito abs yanu. Ndipo monga tafotokozera kale, ndibwino kuti tigwire pa mpando wanu wachifumu pothandizira pang'ono, komanso.

4 -

Yang'anani Malo Anu

Monga mbali yoyamba ya mchere wa dzuwa, khola kutsogolo, khalani pamalo omasuka, koma ogwirizana . Chitani cheke kuti muone kuti mapazi anu ali ofanana ndi wina ndi mzake, manja anu apumule mosavuta ndi mbali, ndipo maso anu ali patsogolo, ndi chikopa chanu pang'ono.

5 -

Perekani Chitsamba Chanu Chabwino

Lembetsani, ndipo mutengere manja anu pamutu mwanu, powafikitsa kumbali yoyamba ndikuwathandiza kuti awongole (kapena molunjika momwe mungathe popanda kupweteka). Kufika apo kuli ngati kujambula mizere ya theka limodzi. Pamene mukuchita izi, sungani zitsulo zanu molunjika, koma osatsekedwa, ndipo yesetsani kupanga kayendetsedwe kake kuchokera pamapewa anu.

Lembani msolo wanu kumalo otentha / denga pamene muli ndi udindo.

Pang'onopang'ono, kulingalira, kumasula kutambasula kwa thunthu lanu ndi kubweretsa manja anu pansi.

> Chitsime:

> Moffat, Marilyn, PT Ph.D. ndi Vickery, Steve. Bungwe la American Physical Therapy Association Buku la Maintenance and Repair Repair. Mabuku Owl. Henry Holt ndi Company, LLC. New York, New York, 1999. Anakhala pansi Low Back Stretch p.228