Tiyeni tiphunzire kutambasula bwino kumbuyo

Ndipo inu mukudziwa kuti magulu anu ndi kaimidwe wanu kunena msinkhu wanu? Wotchuka masewera Katswiri Joseph Pilates anati nthawi kuti m'badwo wa thupi zimatengera mwachindunji thanzi la nsana wake. Ngati ndi wathanzi, ndiye inu kuyang'ana wamng'ono ndi bwino. Ngati mumakonda kuchita Zochita, chifukwa kumbuyo, zithunzi zimene zili m'nkhani ino, zikuthandizani kuwonjezera minofu kamvekedwe, chifukwa zimene mungathe kusintha maonekedwe, kumva, nthawi yomweyo tikhale ndi kaimidwe wabwino. Amene akufuna kulimbikitsa minofu ya kumbuyo ndi pa nthawi yomweyo kupweteka m'dera lake, khalani ndi chidwi zotsatirazi zolimbitsa ogwira ndi zothandiza.

Kodi kutambasula kumbuyo mothandizidwa ndi thupi, "Anatambasula kumbuyo"?

Ngati mukufuna kumasuka nsana wanu, ndi kuchita kwa inu. Iwo ayenera kuchita tsiku lililonse, makamaka nthawi yomweyo pambuyo kusukulu kapena kuntchito - mu nkhani iyi, mudzaona zotsatira ankafuna. Pochita zimenezi mudzatha ntchito minofu m'mimba, flexors ndi extensors msana. Kukhala pa mphasa, vypryamte kumbuyo, mapewa kumasuka, mikono kuwonjezera patsogolo, kuwayika iwo pa phewa-m'lifupi padera. 90 digiri unakhota mapazi. Kutenga mpweya kwambiri. Exhaling, pang'onopang'ono kuyamba kupita pansi, pamene wozungulira msana ndi kukoka manja anu patsogolo. Kupuma kwambiri ndi kukokera msana. Monga inu kutulutsa, unbend nsana wanu, kuyambira mmbuyo. Kumapeto kuwongola vertebrae a msana khomo lachiberekero. Kodi waika 4 osachepera.

Kodi kutambasula kumbuyo mothandizidwa zolimbitsa thupi "kukoka miyendo?"

Kuchita zotsatirazi zikuthandizani kutambasula m'munsi kumbuyo minofu ndi minofu m'mimba. Ngati inu simukudziwa momwe kutambasula nsana wanu, ndiyeno n'kugona pansi pa mphasa pa nsana wanu, tukulani mitu yanu ndi mapewa kuchokera pansi, pamene Yosefera minofu m'mimba. mapewa ayenera anaweramuka. Kumanja mwendo zosinthira pa bondo, pamene kukoka iye pamtima, ndi dzanja lake lamanzere anamuukitsa kwa madigiri 45. Ndi akutembenukira miyendo yanga, kukoka uku akukoka kuti mwendo wake, ndiye ena. Kulimbikitsa bondo katundu alibe kuyandikira chilemba madigiri 90. Bwerezani kukambiranako atasinthana maudindowo zina makumi awiri, kukumbukira zonse jambulani mimba ndi kupuma kwambiri. M'pofunika kutambasula abdominals ndi kuchepetsa kumbuyo minofu.

Kodi kutambasula nsana wanu ntchito "nkhungu!" Khalani?

Ichi ndi chimodzi cha Zochita otchuka. Kuganizira mmene kutambasula minofu ya kumbuyo, ndi bwino kusankha ngati intensively kuchepetsa iwo pa thupi, mukuchita pa nthawi yomweyo ndipo abdominals.

Kugonera mmimba mwanu, muyenera kutambasula miyendo ndi manja pambali. Pokoka mpweya, kenako n'kuwoloka minofu m'mimba wanu. The thorax ndi mutu pang'ono anakweza, mphuno amachitira pansi. Khosi nthawi yomweyo ukhala pa mzere ofanana ndi msana.

Ng'ambani pa kudzoza kwa pansi kumanzere mwendo ndi dzanja lamanja, khalani mu udindo uwu. Ndiye kukweza dzanja lako lamanzere ndi mwendo, kenako yochulukirapo pa udindo umenewo. Ntchafu ndi chifuwa kufunika kulekanitsidwa pansi. Lekani kusintha kwa manja ndi mapazi, kupuma ndi kunja alternately pa nkhaniyo ndi asanu.