Chitubu ndiyo nguva yakakwana yekuvandudza muviri wako nepfungwa neYoga Inopa iyo inobatsira kuderedza kupera simba, kusimudzira zororo, uye shandisa simba rakawandisa.
1, Hafu yemwedzi pose
Mirayiridzo: tanga munzvimbo yakamira netsoka dzako nezvefudzi-upamhi. Tendeudzira tsoka yako kurudyi, pindai ibvi renyu rekurudyi, uye uwedzere muviri wenyu kurudyi, uchiisa ruoko rwenyu rworudyi rune makore makumi matatu kunze kwetsoka dzenyu. Simudza gumbo rako rekuruboshwe pasi uye uwedzere kufanana nevhu. Wedzera ibvi rako rorudyi, vhura ruoko rwako rweruboshwe kuna Sheling, uye tarisa kumusoro padenga.
Zvakanakira: Kuvandudza mwero uye kushamwaridzana, kunosimbisa kutarisa, kunowedzera gumbo simba, uye kutambanudza chipfuva.
Kufema: Chengetedza zvakasikwa uye zvakatsiga kufema mukati.
ZVINOKOSHA ZVINOKOSHA: Chengetedza maoko maviri mumutsara wakananga perpendicular pasi, uye uve nechokwadi chekuti muviri wako urambe uri mune imwe ndege, negumbo rekumusoro rakafanana nepasi.
Kudzokorora: 5-10 kufema kunze parutivi.
2, Hafu yedanho trangle twist pese
Mirayiridzo: tanga munzvimbo yakamira netsoka dzako nezvefudzi rakaparadzaniswa. Hinge pachiuno, isa maoko ako pasi, uye simbisa musana wako. Isa ruoko rwako rweruboshwe zvakananga pazasi pechipfuva chako, uye wedzera ruoko rwako rwerudyi rwakafanana pasi. Exhale paunenge uchikwidza bhajeti rako rekurudyi wakananga kuSiling uye dzosera musoro wako kuti utarise padenga.
Zvakanakira: Kuwedzeredza Spine Kuchinjika, kutambanudza kumashure kumashure uye gumbo tsandanyama.
Kufema: Inhale paunowedzera musana wako, uye exhale sezvaunosvetuka.
ZVINOKOSHA ZVINOKOSHA: Chengetedza iyo pelvis yakatarisana, uye inongedzera zvigunwe zvako kumberi kana zvishoma mukati.
Kudzokorora: 5-10 kufema kunze parutivi.
3, Side angle twist pose
Mirayiridzo: Kutanga mukupfugama chinzvimbo nemaoko ako akaiswa pamberi pevhu. Nhanho yako yorukuru reruboshwe, wedzera yako kurudyi gumbo kumashure pamwe nezvigunwe zvakakombama pasi, uye nyura chiuno chako pasi. Inhale paunenge uchiwedzera ruoko rwako rwerudyi kumusoro kudenga, uye exhale sezvaunosvetuka musana wako kuruboshwe. Uyai nouremekedze ruoko rwekunze kwebvi rekunze, chengetedza maoko ako pamwe chete, uwedzere maoko ako kumberi. Rakarwazve ibvi rako rekuruboshwe, uye simbisa iyo gadziriso uchidzvanya mutsipa wako kuti utarise padenga.
Zvakanakira: Inosimbisa mhasuru pamativi ese maviri eTorso, kumashure, uye makumbo, anodzora kusagadzikana kumashure, uye massages dumbu.
Kufema: Inhale paunenge uchiwedzera musana wako, uye exhale sezvaunosvetuka.
ZVINOKOSHA ZVINOKOSHA: Nyura chiuno chakaderera sezvinobvira.
Kudzokorora: 5-10 kufema kunze parutivi.
4, Akagara kumberi Bend (Kuchenjerera kweLumbar Dis Disc varwere)
Mirayiridzo: Kutanga munzvimbo yakagara negumbo rako rekurudyi yakawedzera kumberi uye yako kuruboshwe ibvi rakakotama. Vhura ruoko rwako rweruboshwe, isa rutsoka rwako rweruboshwe runopesana nedanda rorudyi rwechiratidzo, uye hove yako kurudyi zvigunwe zvako kumashure. Kana zvichidikanwa, shandisa maoko ako kudhonza tsoka yakakodzera pedyo newe. Inhale paunenge uchivhura maoko ako kumusoro, uye exhale paunopeta mberi, uchichengetedza kumashure kwako kwakananga. Bata tsoka dzako kurudyi nemaoko ako. Inhale kuti uwedzere musana wako, uye exhale kuti uwedzere danho repamberi, uchiunza dumbu rako, chipfuva, uye pahuma kune rako rorudyi.
Zvakanakira: Anotambanudzira hemartrings uye tsandanyama dzemashure, anovandudza chiuno chinotsvedza, anowedzera kujaira, uye anokurudzira kutenderera kweropa.
Kufema: Inhale kuti uwedzere musana, uye exhale yekupeta mberi.
ZVINOKOSHA ZVINOKOSHA: Chengetedza kumashure kwakananga mumhepo.
Dzokorora: 5-10 kufema.
5, Hove dzakatsigirwa Pose
Mirayiridzo: Kutanga munzvimbo yakagara pasi nemakumbo ese ari maviri akawedzera kumberi. Isa iyo yoga block pasi pemuchengeti wako wembira, uchibvumira musoro wako kuti uzorore pasi. Kana mutsipa wako uchinzwa kusagadzikana, unogona kuisa imwe yoga block pasi pemusoro wako. Huya nemaoko ako pamusoro uye nekurovera maoko ako pamwe chete, kana kukotama miganho yako uye ubatirire pamisangano yakatarisana neyakadzika.
Zvakanakira: Inovhura chipfuva nemutsipa, inosimbisa mapfudzi uye tsandanyama dzisingadzore, uye rinogadzirisa kusawirirana.
Kufema: Inhale kuti uwedzere musana, uye exhale yekudzora backbend.
ZVINOKOSHA ZVINOKOSHA: Chengetedza chiuno chakadzika, uye zorora chipfuva nemapfudzi.
Kudzokorora: Kufema kwemwedzi.
Chitubu ndiyo nguva yakakwana yekuita muviri kutambanudza muviri zvinomutsa muviri uye kusimudzira zororo. Kutambanudza Yoga Yoga isingapi chete kutambanudza uye kukwidziridzwa kwakakura asi zvakare batsira kugadzirazve uye kumutsidzira muviri nepfungwa.
Kutumira Nguva: Kubvumbi 26-2024
