Iyi Miedzo Inoyera Kuchinjika Kwako kubva Musoro kuenda Kutsoka

Zvemukati

• Kuchinja-chinja Bvunzo yeHamstrings Yako
• Flexibility Test yeHip Rotators Yako
• Kuchinjika Bvunzo Kwako Kwekunze Hips uye Spine
• Kuchinja Muedzo Wako Mapfudzi
• Kuchinja-chinja Kwayedza yeYako Spine uye Neck
• Ongororo ye

Kunyangwe iwe uri wenguva dzose yogi kana mumwe munhu anotambudzika kuti arangarire kutambanudza, kuchinjika chinhu chakakosha cheyakagwinya muviri maitiro. Uye kunyangwe zvichikosha kusvina mune imwe nguva yakatambanudzwa mushure mekubata kwese kwese, ziva kuti havazi vese vanokwanisa kuita backbend iyo yekusimbisa muviri iri kutumira nezve- kana kutobata zvigunwe zvavo.

"Vanhu vakasiyana vane zvimiro zvakasiyana zvemapfupa, saka hapana munhu achazonzwa kutambanuka zvakafanana nenzira imwechete, uye havazi vese vanozoenda nenzira imwechete uye ndizvo," anodaro Tiffany Cruikshank, muvambi weYoga Medicine uye munyori ye Fungisisa Uremu Hwako."Chikamu chakakosha ndechekuti urikutora nguva yekutambanudza, uye kuti iwe chengetedza iyo pfungwa yekusununguka uye kugadzikana mumhasuru."

Kuti uone kwaunenge uripo-uye kwaungangoda kutarisisa maitiro ako-shanda nzira yako kuburikidza nemashanu aya ekuchinja bvunzo dzinoyera kusimba kwako kubva kumusoro kusvika kumagunwe. (BTW, kuchinjikandizvozvakasiyana nekufamba.)

Kuchinja-chinja Bvunzo yeHamstrings Yako

Vazhinji vanhu vanofunga kuti zvakanak kwazvo kuyedza yako hamstring kushanduka paunenge wakamira, asi Cruikshank anoti kuzviita wakarara kumusana kunoparadzanisa matambo kuitira kuti vasawane rubatsiro kubva muchiuno chinoshanduka kana musana.

1. Kutanga kurara nemusana nemakumbo akatwasuka.
2. Simudza gumbo rimwe mudenga, wobva waona kuti ungasvika sei kumusoro gumbo uchichengeta musana uye musoro pasi.
3. Zviri nani kana uchikwanisa kubata shins dzako, uye wozoshanda kuti ugone kubata zvigunwe zvako, anodaro Cruikshank.

Kana iwe usingakwanise, tora iyo yoga tambo yekumonera kutenderedza pasi petsoka yako, uye shandisa tambo kuti ubatsire zvishoma nezvishoma kukutungamira iwe zvakadzika mukutambanudza. Bata iyo yakatambanudzwa kwemaminetsi maviri kusvika maviri padivi rega, uchidzidzira zuva nezuva kuti ikubatsire kuve wakasununguka pachinzvimbo.

Flexibility Test yeHip Rotators Yako

Ichi chihombe kune avo vanogara padhesiki zuva rese, sezvo maotator ekunze ehudyu anova akasimba-kunyanya kana iwe ukawedzera yakajairika kumhanya pamusoro payo. Cruikshank anokurudzira bvunzo iyi:

1. Tanga kurara pamusana wako, netsoka yekuruboshwe pasi uye chitsitsinho chekurudyi chichizorora zvinyoronyoro pamusoro pebvi rekuruboshwe.
2. Simudza gumbo reruboshwe kubva pasi uye edza kusvika kune yako nyundo kana shin, uchizviunza padyo nepachipfuva chako; unotanga kunzwa tension kunze kwehudyu yako yekurudyi.

Kana iwe usingakwanise kusvika kune hamstring yako, Icho chiratidzo chikuru chekuti chiuno chako chakanyatso kusimba, anodaro Cruikshank. Kuti ushande pairi, anokurudzira kuisa tsoka yako yekuruboshwe kumadziro kuti utsigire uye nekuwana chinhambwe chakasununguka chinokutendera kuti unzwe kushushikana pasina kurwadziwa (zvinoreva kuti kutambanudza kuri kushanda).

Kuchinjika Bvunzo Kwako Kwekunze Hips uye Spine

Nepo Cruikshank ichiti zvakaoma kuyedza kuchinjika kwepelinha yako wega, unogona kuzvipa kuenda kana iwe ukapeta bvunzo yehudyu, zvakare. (Uye ndiani achati kwete kune multitasking?)

1. Nhema pamusana wako uye uunze mabvi maviri mubhokisi.
2. Zvino, kuchengetedza muviri wako wepamusoro wakatsetseka pasi — zvinogona kubatsira kutambanudza maoko ako kune rumwe rutivi — zvishoma nezvishoma tenderedza mabvi ese kune rimwe divi, uchisvika pedyo nepasi sezvinobvira.
3. Chinangwa ndechekukwanisa kusvika nhambwe imwechete kubva pasi kumativi ese maviri, zvikasadaro zvinogona kuratidza kusaenzana.

Sezvo iwe uchidzika pasi, kana iwe uchinzwa kunetsana kwakanyanya muhudyu, ndicho chirevo chako kuti nzvimbo yacho yakasimba. Iwe unofanirwa kutarisa pakuburitsa kusagadzikana munzvimbo iyi, anodaro Cruikshank. Same inoenda kana iwe uchinzwa zvakanyanya mumuzongoza (ingoyeuka kuchengeta musana wako wakadzikama pasi paunenge uchitenderedza mabvi ako kubva kune rumwe rutivi).

Nezve kuti wakaderera sei iwe unogona kuenda? "Kana usiri pedyo nepasi, saka ndicho chinhu chaunofanirwa kushandira pachokwadi," anodaro Cruikshank. "Tsvaga mamwe mapiro kana magumbeze ekutsigira makumbo ako iwe uchigara munzvimbo iyoyo kwemaminetsi mashoma zuva rega rega, zvishoma nezvishoma uchibvisa rutsigiro sezvaunofambira padhuze nepasi." (Yakabatana: Chii Chaunofanira Kuita Kana Yako Hip Flexors Yarwadza AF)

Kuchinja Muedzo Wako Mapfudzi

"Iyi inzvimbo inowanwa vanhu zvakanyanya, ungave uri kumhanya, kuchovha bhasikoro, kutenderera, kana kutosimudza masimbi," anodaro Cruikshank. "Chinhu chakatemwa kukosheswa mumapendekete hazvo, saka chingave chinhu chaunoda kutarisisa zvakanyanya." Kuti uzive kana iwe uri kuda kumwe kutambanudza nguva dzose, edza iyi bvunzo:

1. Tanga kumira nemakumbo pamwechete uye maoko pasi parutivi rwako.
2. Uya nemaoko ako kumashure kwako uye tarisa kuti ubate ruoko rwakatarisana.
3. Iwe unofanirwa kukwanisa kusvika pakati pe-forearm, kunyangwe kubata magokora ako kwakatonyanya kunaka, anodaro Cruikshank. Funga nezvekuwedzera chifuva chako paunenge uchitambanudza, kana kusundira chipfuva chako kumberi uchichengeta yako yakaoma uye kumira kureba. "Nenzira iyoyo uri kutambanudza chipfuva, maoko, nemapfudzi, pane kungoita maoko chete," anodaro.

Kana usingakwanise kusvika pamaoko ako kana kubatanidza maoko, Cruikshank inokurudzira kushandisa tambo yeyoga kana dish tauro kuti ikubatsire kusvika waswedera pedyo nechinangwa chako. Dzidzira kashoma zuva rega rega, uchibata kutambanudza kwemaminetsi 1 kusvika ku2 nguva imwe neimwe. (Wedzera aya anotambanudza anoshanda kune ako maitiro zvakare.)

Kuchinja-chinja Kwayedza yeYako Spine uye Neck

"Mutsipa nemusana zvinowanzo sunga chaizvo mazuva ano, kunyanya kana uri murwi wedesiki." uye mumhanyi - chimiro hachiwanzo kuchengetwa pamberi, "anodaro Cruikshank.

1. Kubva panzvimbo yakagara yakachinjika makumbo, zvishoma nezvishoma tenderera kune rimwe divi uye tarisa kumashure kwako. Iwe unogona kuona kure zvakadii?
2. Iwe unofanirwa kutarisa 180 madhigirii, anodaro Cruikshank, kunyangwe zvisingashamisi kuwana muganhu wako uri pasi peiyo nekuda kwekukakavadzana mumutsipa.

Kubatsira kusunungura izvo, dzidzira kutwasuka kumwechete nguva dzinoverengeka mukati mezuva, kunyangwe iwe uri mune iro tafura cheya (unogona kubata mativi kana kumashure kwechigaro kuti ubatsirwe). Ingoyeuka kuchengeta chiuno chako uye pelvis yakatarisana kumberi, anodaro. "Muviri wako wezasi haufanire kufamba; izvi zvese ndezvekuzorora mukati mekugara wakatambanudzwa nemutsipa wakamonyoroka kuti usunungure uko kune kushushikana kwakanyanya kunoitwa kana isu tashushikana."

Ongororo ye