Kushandura Posterior neCore Muscles
Icho chiito chekuita mapurisa basa rinowanzoregwa-kurasikirwa iro rakakosha zvikuru. Iyo inotarisa mushure mutsvuku (iyo iri pedyo nechemberi kwemuviri), asi kana yakaitwa zvakanaka, inobatanidzawo mimba yemimba . Kunyange zvazvo chiito ichi chinonyanya kuonekwa mumakirasi e yoga, ihwo huwandu hwekuwedzera kune chero humwe hutano hunokosha hwekuita basa routine .
Nheyo yako inopfuura kudarika mimba yemumumvu.
Nheyo inosanganisira vashandi vanoputika, hip adductors, hip flexors, uye lumbar spine. Kana yaitwa zvakanaka, mapuranga akadzora anoshandisa zvese izvi, uyewo glutes uye hamstrings, kuti zvive zvakaoma zvachose mushure mekuita basa.
Icho chinoshandiswa kumativi ose chinogona kushandiswa segadziriro yekugadzirisa inoita kuti kugadziriswa kwepakati uye mushure mutsva.
Zvishandiso uye Nzvimbo Yakakosha : Ichi chiito chekudzivirira muviri chisingadi mimwe midziyo kunze kwekushandisa mathi. Iwe uchada nzvimbo yakakwana kuti uwedzere muviri wako.
Kudzidza Pombi Yepa Plank
Iwe usati waedza pepa reverse, zvingave zvichibatsira kudzidza zvidzidzo zvepandiro yepande pose. Chikafu chePilates chichiita, plandi inzira yakanaka kwazvo yekuvandudza simba rekudzivirira pamwe chete nehuwandu hunochinja. Iyo inonyanya kurwisa mimba uye mapepa.
- Donhera pamatanda kana pasi, uye famba maoko ako pamberi pako. Wedzerai makumbo enyu mushure menyu, uye ivai mapurisa enyu akafanana kune mumwe nemumwe.
- Simudza dumbu rako kubva pauriri apo iwe unowedzera musana wako.
- Edza kuchengetedza mapepa ako kuti asakanganiswa nokuisa pfungwa dzako pakuvadzivisa kure nenzeve dzako.
- Chengetedza musoro wako maererano nemutsara wako.
- Tora plandi yako ye 10 breaths kana 30 seconds. Pakupedzisira, shanda kubata plandi kwemaminitsi maviri akazara.
Nzira Yokuita Nayo Reverse Plank Kuedza Kudzidzira
Kana iri reba revers, ndizvo zvarinoreva zita racho: reverse ye plank pose.
- Gara pasi pasi nemakumbo ako akatambanudzwa pamberi pako.
- Ita zvanza zvako, neminwe inopararira yakafara, pasi ichi zvishoma shure uye kunze kwechiuno chako.
- Dhirirai muzvanza zvenyu uye musimudze mahudyu enyu uye torso kumucheto.
- Tarisa kumusoro kune denga, isa zvigunwe zvako, uye chengeta maoko ako nemakumbo zvakananga.
- Chengetedza muviri wako wose usimbe uye ita mutsara wakarurama kubva pamusoro wako kuenda kune zvitsitsinho.
- Dzvanya musoro wako uye edza kudhonza bhomba rako kumucheto wako. Bata nzvimbo yacho kusvika kumasekondi makumi matatu.
- Kana zviuno zvako zvichitanga kuvhara kana kudonha, zvidzikisa zvakare pasi.
Mazano eReverse Plank
Kuti uwane rubatsiro rwakanyanya kubva pamapuranga akasiyana-siyana, chinangwa chekuchengetedza rwonzi rwakarurama uye kubata kwemaminitsi makumi maviri nemakumi matatu. Iwe unogona kutanga kutanga nekubata nzvimbo yacho kwemashure mashomanana mashoma apo iwe unovaka simba rako. Iwe unogona kutanga nemitatu mitatu yechipiri-yechipiri. Cherechedza kuti zviri nani kubata nzvimbo yakakodzera kwenguva shoma kupfuura kuenda kwenguva yakareba munzvimbo isina kukodzera.