Tsanangudzo:
MuWarrior I pose/High Lunge, tsoka imwe inoenda kumberi ibvi richiita kona ye90-degree, uku rimwe gumbo richidzokera kumashure zvigunwe zvakadzika. Muviri wepamusoro unotambanuka uchienda kumusoro, maoko achisvika pamusoro nemaoko akabatana pamwe chete kana kuenderana.
Benefits:
Inosimbisa mhasuru dzezvidya uye glutes.
Inovhura chipfuva nemapapu, ichikurudzira kufema kuri nani.
Inovandudza chiyero chemuviri wose uye kugadzikana.
Inobata muviri wese, inowedzera simba remuviri.
Tsanangudzo:
MuCrow Pose, maoko ese ari maviri akaiswa pasi nemaoko akakotama, mabvi akagadzika pamaoko, tsoka dzakasimudzwa kubva pasi, uye pakati pesimba regiravhiti rakazembera mberi, kuchengetedza chiyero.
Benefits:
Inowedzera simba mumaoko, maoko, uye mhasuru dzepakati.
Inowedzera kuenzana uye kubatana kwemuviri.
Inovandudza kutarisa uye kugadzikana kwemukati.
Inosimudzira hurongwa hwekugaya, inosimudzira kugaya.
Tsanangudzo:
MuDancer's Pose, tsoka imwe inobata gumbo kana pamusoro petsoka, uku ruoko rwuri kudivi rimwe chete ruchienda kumusoro. Rumwe ruoko runoenderana nerutsoka rwakasimudzwa. Muviri wepamusoro unosendamira mberi, uye gumbo rakatambanudzwa rinotambanudzwa kumashure.
Benefits:
Inosimbisa mhasuru dzemakumbo, kunyanya hamstrings uye glutes.
Inovandudza kugadzikana kwemuviri uye kugadzikana.
Inovhura chipfuva nemapapu, ichikurudzira kufema kuri nani.
Inowedzera kumira uye kurongeka kwemuviri.
Tsanangudzo:
MuDolphin Pose, maoko ese netsoka zvinoiswa pasi, zvichisimudza chiuno kumusoro, zvichigadzira inverted V chimiro nemuviri. Musoro wakasununguka, maoko akaiswa pazasi pemapfudzi, uye maoko ari perpendicular pasi.
Benefits:
Inorebesa musana, kubvisa kushushikana kumusana uye mutsipa.
Inosimbisa maoko, mapfudzi, uye mhasuru dzepakati.
Inovandudza simba repamusoro remuviri uye kushanduka.
Inosimudzira hurongwa hwekugaya, inosimudzira kugaya.
Kudzika Imbwa Pose
Tsanangudzo:
Munzvimbo yeDog Yakatarisana Nepasi, maoko ese netsoka zvinoiswa pasi, zvichisimudza chiuno kumusoro, zvichigadzira chimiro cheV chakatenderedzwa nemuviri. Maoko nemakumbo zvakananga, musoro wakasununguka, uye kutarisa kunotungamirirwa kutsoka.
Benefits:
Inorebesa musana, kubvisa kushushikana kumusana uye mutsipa.
Inosimbisa maoko, mapfudzi, makumbo, uye mhasuru dzepakati.
Inovandudza kushanduka kwemuviri uye simba.
Inovandudza circulatory system, inosimudzira kubuda kweropa.
Eagle Pose
Tsanangudzo:
MuGondo Pose, gumbo rimwe rinoyambuka pane rimwe, ibvi rakakotama. Maoko akapikiswa magokora uye zvanza zvakatarisana. Muviri unosendamira mberi, uchichengetedza kuenzanisa.
Benefits:
Inovandudza kuenzanisa uye kubatana kwemuviri.
Inosimbisa tsandanyama muzvidya, glutes, uye mapfudzi.
Inovandudza core muscle simba.
Inobvisa kushushikana uye kufunganya, inosimudzira kudzikama kwemukati.
Yakatambanudzwa Ruoko kune Big Toe Pose AB
Tsanangudzo:
MuChigunwe Chikuru Pose AB, pawakamira, rumwe ruoko runotambanudzira kumusoro, uye rumwe ruoko runosvika kumberi kuti abate zvigunwe. Muviri unosendamira mberi, uchichengetedza kuenzanisa.
Benefits:
Inorebesa musana, inovandudza kumira.
Inosimbisa gumbo uye glute tsandanyama.
Inowedzera kugadzikana kwemuviri uye kugadzikana.
Inovandudza kutarisa uye kugadzikana kwemukati.
Kana iwe uchida kwatiri, tapota taura nesu
Nguva yekutumira: May-10-2024
