Momwe mungaperekere nsana wanu?

Kumbuyo ndi gawo la thupi lomwe limayenera kusamala kwambiri, ndipo pali zifukwa zambiri za izi. Choyamba, nkofunika kuteteza msana, womwe ndi maziko a maziko, kachiwiri, kuti apange malo abwino, ndichitatu, kuti akhale mwiniwake wa masewera olimbitsa thupi.

Maphunziro a kumbuyo kwa pluses kwambiri. Ngakhale izi, amayi ambiri akuwopabe kukhala eni ake ngati kumbuyo. Tiyeni tiyesere kukutsimikizirani, thupi lachikazi liri ndi mahomoni aang'ono a testosterone, kotero ngakhale kuphunzitsidwa ndi zolemera sizingakupangitseni msana wanu. Chinthu chokha chimene inu mumapeza ndi chovuta nthawizonse, malo okongola, nsana yathanzi ndi nsana yolimba.

Sikofunika kuti muthamangire ku gulu lachilendo kuti mutenge minofu ya kumbuyo kwa msungwana, zochitika zambiri zikhoza kuchitidwa kunyumba. Mwa njirayi, chisamaliro chapadera chiyenera kuperekedwa kwa pilates, ichi ndi phunziro lolimbikitsanso kulimbikitsa msana ndi misana. Sizingatheke kuti mutha kubweza msana wanu mofulumira, ngakhale kuti minofu yam'mbuyo ndi yaikulu kwambiri komanso yosavuta kuphunzitsa, koma zotsatira zoyamba sizidzafika nthawi yaitali, ndipo mudzaziwona mu masabata 3-4.

Tiyeni tiyang'ane mwatsatanetsatane pa zomwe zimapangidwira kumbuyo kwa mkazi ndikuyimitsa lero pa pilates. Pilates ndi maphunziro omwe akhalapo kwa zaka zoposa zana ndipo ndi otchuka padziko lonse lapansi. Kameneka kanapangidwa ndi Joseph Pilates, monga dongosolo lobwezeretsa minofu ya minofu pambuyo pa kuvulala kosiyanasiyana. Masiku ano, njirayi imagwiritsidwa ntchito monga masewero olimbitsa thupi, omwe amathandiza kulimbikitsa osati kumbuyo kokha, koma thupi lonse.

Kodi ndi zochitika ziti zomwe mungayese kumbuyo kwanu?

1. "Ikulumikiza kumbuyo . " Khalani pansi, miyendo iwerama pa mawondo, gwirani manja anu ndi kuvulaza mapazi anu pansi. Pezani malire, yendani padenga, ndi kuchepetsa mapewa anu. Kweza msana wanu, sungani chifuwa chanu, yambani kupukuta (kumapeto kwa mapewa ndi kumbuyo). Kuchita masewera olimbitsa thupi osati kumangosakaniza msana, koma kumathandizanso kulimbitsa mimba mimba, kuphunzira kukhalabe wathanzi komanso kuthandizira kukonza.
2. "Bridgelo pa mapewa . " Lembani kumbuyo kwanu, gwadirani mawondo anu, manja atambasulike pambali pa thupi. Pemphani pang'onopang'ono kukweza mapepalawo mwakuya momwe mungathere ndikukhala pa malowa kwa masekondi 2-3, kenako mubwerere ku malo oyambira. Mukamaphedwa, onetsetsani kuti simukuchotsa pansi. Kuchita masewera olimbitsa thupi kumathandiza osati kulimbikitsa dera lamalo, komanso kumbuyo kwa m'chiuno.
3. "Kusokoneza . " Gwa pansi, manja anu ndi ochulukirapo kusiyana ndi m'lifupi la mapewa, miyendo pamodzi. Pang'onopang'ono mokwanira, gwirani ntchitoyi kwa masekondi 2-3 ndikubwerera ku malo oyamba. Pakati pa zochitikazo, onetsetsani kuti musagwedezeke kudera la lumbar. Kuchita masewera olimbitsa thupi kumawathandiza kulimbitsa minofu ya masatissimus kumbuyo, minofu ya manja ndi mimba.
4. "Kusambira" . Ugone pansi pamimba mwako, tambasula manja ako pamwamba pamutu pako. Kwezani manja ndi miyendo yomweyo pamtunda ndipo mwamsanga muyambe kusintha manja ndi mapazi, ngati kuti mukuyandama. Pakati pa zochitikazo, onetsetsani kuti palibe zowonjezereka m'khosi. Kuchita masewera olimbitsa thupi kumathandiza kulimbikitsa ndi kutambasula minofu ya kumbuyo.
5. Mphaka . Timayambira pazinayi zonse, mutu umatsika pansi. Pang'onopang'ono kumbuyo kumbuyo ndikugwiritsira chitsulo kuchifuwa, kubwereranso pamalo ake oyambirira, kenako pendani pang'onopang'ono ku dera la lumbar, kutambasula korona ndi cocxx mpaka padenga. Kuchita masewera olimbitsa thupi kumathandizira kutambasula msana ndi misana.

Akazi okondeka, dzipatseni mphindi 15-20 tsiku, nthawi zonse muzichita zovuta izi, ndipo mwamsanga mudzapeza chokongola kwambiri ndikuiwala za mavuto ndi msana!