Kodi kuchita masewera olimbitsa thupi kumawonjezera kutalika?
Masewero otambasula amathandiza kwambiri kuti thupi liziyenda bwino komanso kuchiza mavuto monga mapiko a msana ndi kupindika mbali zosiyanasiyana, zomwe zimachititsa kuti thupi libwererenso pamalo abwino.
Anthu amatha kudzimva kuti ndiatali chifukwa cha kusintha kwa kaimidwe kameneka, chifukwa masewerawa amathandiza kutambasula ndi kuwongola thupi.
Komabe, kafukufuku akadali wosamvetsetseka ponena za momwe zimakhudzira kutalika kwa msinkhu pambuyo pa kutha msinkhu, ndipo kugwedeza ndi kutambasula minofu kupyolera muzochita zolimbitsa thupi kungapangitse thanzi lathunthu ndikupangitsa munthuyo kuwoneka wamtali m'njira yomwe imasonyeza kaimidwe kabwino ka thupi.
Zochita zofunika kwambiri kuti muwonjezere kutalika
1. Kupachika Miyala
Kuti mupindule ndi masewera olimbitsa thupi a bar, tsatirani izi:
1. Sankhani bar yopingasa pamtunda yomwe imakulolani kutambasula popanda zovuta.
2. Gwirani bala pamwamba ndi manja anu kuyang'ana kunja.
3. Onetsetsani kuti manja anu, chiuno ndi mapewa anu azikhala omasuka momwe mungathere.
4. Pitirizani kuyimitsidwa kwa masekondi 20 Ndikwabwino kubwereza izi katatu tsiku lililonse kuti mupeze zotsatira zabwino.
2. Kudumpha Ndi Mwendo Umodzi
Kuti muwonjezere kutalika kwanu mosangalatsa komanso mophweka, mukhoza kuchita masewera olimbitsa thupi omwe munthu angathe kuchita m'malo ndi nthawi zosiyanasiyana. Ntchitoyi ndi yothandiza kulimbikitsa minofu ya mwendo ndikulimbikitsa kupanga mahomoni omwe amachititsa kukula. Kuti muyambe kuchita masewera olimbitsa thupi, tsatirani izi:
- Yambani ndi kulumpha ndi phazi limodzi, ndipo onetsetsani kuti mwadumpha kasanu ndi katatu.
- Pamene mukudumpha, onetsetsani kuti mwakweza mutu wanu.
- Mukamaliza phazi loyamba, bwerezani zomwezo pa phazi lina ndi kulumpha komweko.
Njirayi ipangitsa kuti ntchitoyi ikhale yogwira mtima komanso yosangalatsa.
3. Ma Pilates Akugudubuza
Ntchitoyi imapangitsa kuti msana ukhale wabwino komanso umathandizira kuti khosi likhale lotalika, komanso kuwonjezera kutalika kwa thupi lapamwamba.
Nawa njira zochitira izi moyenera:
- Yambani ndi kugona chagada, kutulutsa manja anu kumbali ndi manja anu kuyang'ana pansi.
- Onetsetsani kuti miyendo yanu ndi yowongoka, kenaka muikweze mowongoka.
- Kwezani miyendo yanu kumbuyo kumutu, kuyesera kukhudza pansi kumbuyo kwanu.
- Yesetsani kukhalabe ndi malowa kuti muwonjezere kutalika kwa msana ndikuwonjezera kusinthasintha kwa thupi.
4. Kudumpha chingwe
- Zochita zolimbitsa thupi zomwe zimaphatikizapo kudumpha ndi njira yabwino komanso yosangalatsa yolimbikitsira luso lakuthupi.
- Chimodzi mwazochita izi ndi kulumpha chingwe kapena trampoline.
- Kuti muyambe kuchita masewera olimbitsa thupi a zingwe, gwirani mwamphamvu zogwirira zingwe.
- Onetsetsani kuti kudumpha kwanu kumagwirizana ndi kayendedwe ka chingwe, ndipo kudumphani pogwiritsa ntchito miyendo yanu pamodzi.
- Ndikofunika kusunga masewerowa tsiku ndi tsiku kuti mupindule kwambiri, ndikuyesera kuwonjezera nthawi ya masewerawo pang'onopang'ono.
5. Maonekedwe Agalu
- Kuti mukwaniritse kutambasula bwino kwa msana ndi miyendo ya msana, mutha kuchita izi zosavuta zomwe zimathandizira kuti muchepetse kutalika kwanu. Yambani pogwada, kupumula m'manja ndi mawondo pa carpet yofewa.
- Onetsetsani kuti mawondo anu ali molunjika ndi chiuno chanu ndipo manja anu ali ofanana ndi mapewa anu.
- Kenaka tambasulani manja anu patsogolo pang'ono pamene mukukankhira m'chiuno mwanu kumbuyo, kukulolani kuti mutalikitse minofu yanu yapansi.
- Gwirani malowa kwa mphindi imodzi ndikusunga thupi lokhazikika, kenaka mupume pang'ono ndikubwereza masewera olimbitsa thupi kuti mupeze zotsatira zabwino.
6. Kukhudza Zala Zam'manja
- Yambani kuyimirira ndi manja anu kumbali ndi mapazi anu m'lifupi mwake motalikirana.
- Pang'onopang'ono pendekerani mutu wanu pansi, pamene mukupitiriza kusuntha torso yanu pansi.
- Manja anu agwire pansi; Zitha kukhala ndi zala zanu kapena zikhato zanu, kuyesa kufikira chala chanu chala chanu.
- Onetsetsani kuti mawondo anu ali owongoka, osapindika, ndipo sungani maondo awa kwa masekondi asanu.
- Kenako bwererani pang'onopang'ono pamalo anu oyambira.
- Ndikwabwino kubwereza kusunthaku kakhumi ndi kasanu patsiku kuti mupindule bwino ndi masewerawo.