Nkhono zam'mimba zingasokoneze msana wanu pogwiritsa ntchito mapirawo pansi ndi kuchepetsa kuchuluka kwake kwa kakombo kakang'ono . Mwamwayi, yankho la izi ndi losavuta nthawi zambiri-kutambasula. Pano pali malangizo omwe mungatsatire ngati ndinu oyamba kapena zinyundo zanu zili zolimba kwambiri.
Ndipo ngati zinyama zanu zili zolimba kwambiri muyenera kupeza chopukutira chachikulu chokwanira kuzungulira ntchafu yanu pafupi ndi theka ndi theka kawiri.
Pambani Malo Oyamba Poyamba
Lembani kumbuyo kwanu ( supine ), mwina ndi mawondo onse akugwa ndi mapazi anu atagona pansi, kapena bondo limodzi likuwerama ndipo mwendo wina ukuwongoka molunjika. Bukuli lingathenso kutambasula mapapu anu, omwe ambiri a ife tingakhale chinthu chopindulitsa kwambiri, koma musayese ngati kukupwetekani.
Ikani pakati pa thaulo kumbuyo kwa ntchafu yanu, ndipo gwirani mapeto. Zindikirani: mukhoza kusintha ndondomeko ya ntchafu kukoka pogwiritsa ntchito malo osiyana. Pafupi ndi ntchafu yanu mumagwira thaulo, kwambiri kutambasula kudzamva. Ngati ndinu oyamba, muli ndi zolimba kwambiri, kapena muli ndi ululu kuchokera kumbuyo, kuvulala, kapena kuvulala kwa bondo, gwiritsani thaulo pafupi kwambiri mpaka kumapeto.
Ngati simunali wotetezeka, kapena mutagwira ntchito ndi thaulo ndipo kusintha kwanu kukusintha, yesetsani kuyendetsa pa thaulo mozungulira pafupi ndi mwendo wanu. Ndipo ngati mukusinthasintha ndibwino, ganizirani kudula thaulo limodzi; m'malo mwake, ikani manja anu kumbuyo kwa ntchafu yanu.
Pang'onopang'ono muthamangitse mwendo ndi thaulo kumbuyo kwake pansi, kusinthasintha palimodzi pa chiuno kuti izi zitheke. Tengani mwendo wanu mmwamba kuti uwonongeke pansi (kapena bwerani pafupi momwe mungathe popanda kudzivulaza nokha). Pamene ntchafu yanu ili pamalo oyambira bwino, mwendo wanu (kapena bondo lanu ngati mukusunga kuti likhale lolimba, ndilosavuta, mwa njira) lidzalozera padenga.
Yambani Ntchito Yotambasula
Ikani chopukutira ku thupi lanu. Izi ziyenera kubweretsa pamwamba (kutsogolo) kwa ntchafu yanu kutsogolo kwa thunthu lanu, ndipo ziyenera kuonjezera kuchuluka kwa kusinthasintha (kugwedezeka) mumphindi. Samalani kuti musalole kuti pansi pa mapepala anu ayambe kukwera pamtunda. Kusinkhasinkha mfundo imeneyi kumathandiza kuyika chikhomo chanu.
Ponena za kutalika komwe muyenera kukoka mwendo wanu, mutengere mpaka pamene mutha kumva kutambasula koma sikumvetsa kupweteka kwambiri. Izi zikuyimira malire pomwe kusintha kwa minofu kumachitika. Mwa kuyankhula kwina, suthani ntchafu yanu kumalo kumene mungathe kulekerera ululu koma mukuganizabe kuti chinachake chikuchitika mumtambo wanu.
Khalani pamalo amenewa kwa masekondi asanu kapena atatu. (Masekondi makumi atatu ndi abwino ngati mungathe kuyendetsa.) Pitirizani kutambasula; mwa kuyankhula kwina, palibe kusunthira. Kuwombera pang'onopang'ono (kumatchedwa balististic stretching) kaŵirikaŵiri kumawoneka ngati kopanda phindu, ngati sikoopsa kwenikweni. Kupweteka kwambiri komanso mwakukhoza kumakuthandizani kuthana ndi kulimbana kulikonse kapena kupweteka komwe kumabwera chifukwa chokhazikika.
Kupitiliza
Pambuyo pa masekondi 5 mpaka 30, ikani phazi lanu pansi. Bwerezaninso maulendo 2 kapena 3 mbali imodzi. Kenaka patapita kanthawi kochepa, bwerezani ntchito yonse ndi mwendo wina.
Kutambasula nsomba zanu tsiku ndi tsiku kungakhale bwino kwa msana wanu, ndipo ngati mitengo yanu yamphamvu imakhala yolimba kwambiri, monga momwe zimakhalira pansi , zimakhala zovuta kawiri kapena katatu patsiku.
Kupita Patsogolo Pakhomo Panu Kumayenda Mwabata
Theraband kapena tubing ingagwiritsidwe ntchito m'malo mwa thaulo kapena ngati mukufuna kungosintha zinthu pang'ono. Ndipo, monga tafotokozera pamwambapa, kamodzi kokha kamodzi kanyumba kakokokera, musagwiritse ntchito ntchito iliyonse. Izi, ndithudi, zidzakhala zovuta kwambiri kuposa kugwiritsa ntchito thaulo kapena theraband, kotero yambani mosavuta ndi kupita patsogolo nthawi.
Kumbukirani, kutambasula uku ndikumayambiriro.
Pamene kusinthasintha kwanu kumawongolera, mukhoza kupita kumasinthidwe ovuta kwambiri. Mwachitsanzo, mungayesetse kukhala pansi pamtunda pamene mukukonzeka kusiya zina zomwe zikukupatsani pansi kukupatsani malo apamwamba.
Chitsime:
Kisner, Carolyn ndi Colby, Lynn Allen. Zotsatira Zochizira Zochita ndi Njira Zothandizira. 4th ed. 2002. FA Davis Company. Philadelphia, Pa.