Zochita zapathupi zolimbitsa thupi m'mimba

Minofu ya m'mimba imapangidwa ndi magulu anayi a minofu. Minofu imeneyi ndi rectus abdominus, transversus abdominus, mkati oblique, ndi mitsempha ya kunja oblique. Minofu imeneyi imathandizira kukhazikitsa thunthu, kupereka chitetezo cha thupi, ndi kuthandizira penti ndi kusinthasintha kwa thunthu.

Kulimbitsa minofuyi kumathandiza kuthandizira thupi komanso kungachepetse ululu ndi kuvulala. Mwa kusunga maimba anu amphamvu, mukhoza kuthandizira kumbuyo kwanu ndi kuchepetsa kuchuluka kwa kupsinjika kwanu komwe kuli pamsana wanu.

Ngati muli ndi ululu wammbuyo, funsani ndi wodwalayo wanu kuti mudziwe zimene mungachite kuti muzimvetsetsa ululu wanu . PT yanu ingakuthandizeni kupeza zochitika zabwino kwambiri kwa inu, ndipo iye angakuthandizeni kupeza ndi kusunga malo abwino kuti msana wanu ukhale wapamwamba.

Musanayambe pulogalamu iliyonse yogwiritsira ntchito msana wanu, muyenera kukaonana ndi dokotala kuti muonetsetse kuti masewero olimbitsa thupi ndi abwino.

Mphuno ya m'mimba ya Minofu Yanu ya m'mimba

Mmene Mungapangire Makoswe Amadzimadzi

Kupunthira ndi njira yabwino yowonjezera minofu yanu yaikulu popanda kuika nkhawa kwambiri pamsana wanu ndi msana. Pano pali momwe mumayendera bwino:

1. Ugone pambuyo pako
2. Bwerani mawondo anu pamalo abwino
3. Chotsani zala zanu pamutu panu kapena kuika manja anu patsogolo pa chifuwa chanu
4. Sungani mutu, mapewa, ndi kumtunda kumbuyo
5. Sungani kumbuyo kwanu kumbuyo ndi pansi; iwe uyenera kokha kuwuka masentimita angapo
6. Pumirani pamene mukuuka
7. Gwiritsani ntchito malowa kwa masekondi atatu
8. Pang'onopang'ono mubwere ku malo oyamba
9. Bweretsanso maulendo 10

Ngati mukumva ululu wammbuyo pamene mukuchita zovuta, muyenera kuima ndi kukaonana ndi dokotala kapena wodwalayo

Mtengo wa Ab Ab Low

Mimba ya m'mimba imapereka njira yovuta, koma yothandiza kuti mimba yanu ikhale yochepa. Pano pali momwe mumayendera:

• Ugone pambuyo pako
• Bwerani mawondo anu madigiri 15
• Lumikizani minofu yanu ya m'mimba kuti mutukuke mapazi anu pansi mu arc ngati kuyenda
• Kwezani mapazi anu pafupi masentimita khumi mmwamba
• Pang'onopang'ono (mu chimodzimodzi ngati kuyenda) bwererani miyendo / mapazi anu pansi
• Bweretsanso maulendo 10

Samalani kuti musapewe vuto lililonse kumbuyo kwanu mukamagwira ntchitoyi. Ngati mumamva kupweteka, imani ndi kukaonana ndi dokotala wanu.

Kuphwanya Sit Ups

Kupotoza kumeneku ndi njira yabwino kwambiri yowonjezeretsa zochitika zanu ndikugwira ntchito bwino. Nazi momwe mumachitira:

1. Ugone pambuyo pako
2. Bwerani mawondo anu pamalo abwino
3. Chotsani zala zanu kumbuyo kwanu
4. Dulani mutu wanu, mapewa, chapamwamba ndikutsitsa pansi ndikukwera mbali yanu ya kumanzere ku bondo lanu lakumanja
5. Pumirani pamene mukukweza
6. Gwiritsani ntchito malowa kwa masekondi asanu
7. Pang'onopang'ono mubwere ku malo oyamba
8. Lembani mutu, mapewa, chapamwamba ndikukwera pansi ndipo pendani kumanja kwanu kumanzere anu
9. Gwiritsani ntchito malowa kwa masekondi asanu
10. Apanso, puma pamene mukukweza
11. Pang'onopang'ono mubwere ku malo oyamba
12. Bweretsani nthawi 10 zowonjezereka kusinthasintha kwanu

Kusunga kwanu kusagwira bwino ntchito ndi njira yabwino yopangira mawonekedwe, ndipo pochita masewera olimbitsa thupi ndikusunga bwino msana wanu , mukhoza kuthetsa ululu uliwonse wa ululu wammbuyo kapena sciatica.