Zamkatimu
Kusinthasintha - mwina mkhalidwe wosankha thupi lokongola la masewera. Komabe, kuthekera kopanga "mlatho" ndikofunikira osati kukongola kokha koma ndi thanzi. Kuyenda kokwanira kwa msana - chitsimikizo chakuti simudzatsata kupweteka kwakumbuyo ndikukhazikika nthawi zonse kumakhala mfumu.
Zochita zapamwamba za 30 za yoga kumbuyo
Zochita 10 zapamwamba kwambiri zosinthira kumbuyo (kwa oyamba kumene)
Ngati mumachita masewera olimbitsa thupi mobwerezabwereza, muthanso kuthana ndi mavuto, kutopa, zotchinga minofu ndipo sizimangokhala zabwino komanso zimawoneka bwino. Kuphatikiza apo, muphunzira kuchita zovuta zambiri za yoga ndipo mutha kudzinyadira.
Chitani masewera olimbitsa thupi kwa mphindi 5-10 kapena kuwerengera nthawi ya masekondi 30-40. Mutha kuwonjezera nthawiyo.
1. Kupinda mmbuyo chiimire
Phindu lake ndi chiyani: Amapangitsa kusuntha kwa msana wamtundu wa thoracic ndikulimbitsa minofu yakuya yakumbuyo komanso yabwino kukhazikika.
Momwe mungapangire: Imani molunjika ndikumverera pansi paphazi lanu. Ndikofunika kuyimirira pansi, ndikumverera kuti mapazi ake onse ali pamwamba. Kenako ikani manja ake m'chiuno mwanu ndikuyamba kudalira, kutalika kwake kukupindidwa kumbuyo. Sungani bwino kuti musataye malire, mchiuno ungagwiritse ntchito patsogolo pang'ono.
Momwe mungachepetsere: Chitani zolimbitsa thupi kusinthasintha kwa msana, kukhala pampando, kuyesera kupindika momwe zingathere, koma osapendeketsa mutu.
2. Mawonekedwe a Sphinx
Ubwino wake ndi chiyani: Amakhala ndi kusinthasintha kwa msana, kumalimbikitsa mpweya wabwino ndikuchotsa minofu.
Momwe mungapangire: Mugone m'mimba mwanu, modalira manja anu. Kwezani mpandawo osakweza chiuno pansi. Dzanja lanu, mutha kutseka kapena kulisiya lili chimodzimodzi. Yang'anani molunjika, osataya mutu wake. Khalani wofewa kutambasula kuchokera m'khosi mpaka m'chiuno.
Momwe mungachepetsereZochita izi zakusinthasintha kwam'mbuyo ndizosavuta kuzichita ngakhale ndi oyamba kumene, koma ngati muli ndi mavuto am'mbuyo, tikulimbikitsidwa kuti tisakweze thupi ndikukhala m'malo ochepa masekondi.
3. Kupindika kumbuyo
Ubwino wake ndi chiyani: Kuchepetsa kuyenda kwa msana kumtunda, kumalimbitsa minofu yakumbuyo, kumathetsa kumangika ndi matumba m'mapewa ndi msana wamtundu.
Momwe mungapangire: Gona m'mimba mwako kupumula pachikhatho kapena pankhope. Kenako tengani manja molunjika kumbuyo kwake, ndikukoka thupi ndikukweza thupi. Muyenera kumva kupweteka kwa minofu yakumbuyo ndikutambasula chifuwa. Yesetsani kupendeketsa mutu wanu ndikukweza miyendo.
Momwe mungachepetsere: Pangani chophimbacho pampando, monga momwe amachitira Sphinx.
4. Muzichita Zinthu Zolimbitsa Thupi
Ubwino wake ndi chiyani: Amakhala ndi minofu yam'mbuyo, imathandizira kusinthasintha kwa msana, imalimbitsa miyendo, imakhazikika ndikugwirizana.
Momwe mungapangire: Ugone pamimba pako, manja amakoka patsogolo. Kenako kwezani manja ndi thupi, mapazi ake mwakachetechete akugona pansi. Kenako tchulani mkono ndi mwendo wina, kutsanzira kusambira kwamadzi. Chitani masewerawa ndi matalikidwe apamwamba, koma muziyenda bwino, osati mwamphamvu.
Momwe mungachepetsere: Chitani zolimbitsa thupi kuti musinthike kumbuyo ndikutalikirana pang'ono kapena kwezani manja, kenako mapazi.
5. Mphaka
Ubwino wake ndi chiyani: Kutulutsa minofu, kumathandizira kuyenda kwa msana, kumathandizira kukulitsa kusinthasintha kwa msana.
Momwe mungapangire: Imani pamiyendo yonse inayi, ndikuyika manja anu pansi pamagulu amapewa ndi ntchafu pansi pamafupa amchiuno. Kenako vegimite ndikuletsa kumbuyo, kutsanzira mphaka. Pakachotsa chinsalu mutakweza pamene mukukoka - tsitsani mutu wanu pansi. Gwiritsani ntchito matalikidwe apamwamba, koma pang'onopang'ono kuti muchepetse kupweteka.
Momwe mungachepetsere: Chepetsani matalikidwe ndi mulingo, ngati pali zovuta zakumunsi kumbuyo, khosi kapena ziwalo zina za msana.
6. Gripper mapazi onse anayi
Ubwino wake ndi chiyani: Kukula bwino ndi kulumikizana, kumathandizira kusinthasintha kwa msana, kumakhala ndi mphamvu zolimbitsa thupi.
Momwe mungapangire: Imani pazinayi zonse ndikukweza mwendo umodzi m'mwamba, ndikuwongola bondo. Dzanja lotsutsana ndikugwira bondo kapena phazi la mwendo wokwezedwa, wopindika kumbuyo. Tsatirani bwino, izi zimanyamula kulemera kwa mkono ndi mwendo zomwe zikupuma pansi. Musaiwale kubwereza mbali inayo.
Momwe mungachepetsere: Chitani zolimbitsa thupi kuti musinthike kumbuyo, mukugwada mwendo, koma osakweza pamwamba kwambiri. Muthanso kugwiritsa ntchito gulu lolimbitsa thupi kapena chopukutira kuti mugwire phazi.
7. Mawonekedwe a theka la mlatho
Phindu lake ndi chiyani: Imalimbitsa minofu yam'mbuyo, matako ndi ntchafu, kutambasula msana, kumalimbitsa minofu ya m'chiuno.
Momwe mungapangire: Mugone kumbuyo kwanu ndikukokera phazi m'chiuno, kuti muchite izi kugwada. Kwezani m'chiuno mmapewa, khosi ndi mutu wagona pansi, mapazi ali m'lifupi mwa mapewa. Manja amatha kugwira akakolo kapena kuwaika pathupi. Limbikitsani glutes pamwamba ndikuyesera kukweza mchiuno mmwamba momwe mungathere kuti mukhale osinthasintha kumbuyo momwe mungathere.
Momwe mungachepetsere: Sungani kumbuyo kumbuyo ndi manja anu pochita masewera olimbitsa thupi kumbuyo, kuti muchepetse katunduyo kumbuyo, koma thoracic yochulukirapo.
8. Kupindika mu galu woyang'ana pansi
Phindu lake ndi chiyani: Imatambasula mapewa ndi msana, imalimbitsa dzanja ndikumatsitsimula kumbuyo.
Momwe mungapangire: Imani pamalamba ndikutukula m'chiuno, ndikukhazikika pagalu woyang'ana pansi. Ndi dzanja limodzi gwirani bondo la mwendo wina, ndikubwezeretsanso kumbuyo. Mutapuma pang'ono, sinthani mbali.
Momwe mungachepetsere: Gwadani mawondo, imani pambali kapena mutambasule miyendo yanu mukamachita bwino. Muthanso kukokera dzanja kumapazi oyandikira komanso kufupi, pomwe muli, zopiringa zosavuta kuchita.
9. Kupindika kumbuyo
Phindu lake ndi chiyani: Zochita izi ndizoti kusinthasintha kwa msana kumayamba kuyenda kwa msana, makamaka gawo lakumunsi, kumathandizira kukulitsa kusinthasintha kwa msana ndikulimbitsa minofu.
Momwe mungapangire: Gona chagada ndikukoka phazi m'chiuno, ndikupinda mwendo wamanzere m'maondo. Dzanja lamanzere lisunthira mbali. Kupotoza mu lumbar msana, tengani bondo kumanja. Onetsetsani pang'ono pa bondo ndi dzanja lanu lamanja, ndikutsitsa pansi. Yesani bondo kuti mugwire pansi. Gwiritsani ntchitoyi kwa maulendo angapo opuma ndikupanga masewerawo kumbali inayo.
Momwe mungachepetsere: Chitani zolimbitsa thupi ndikutonthoza matalikidwe zitha kugwetsa bondo lanu pansi.
Zochita 14 zamagulu apamwamba
10. Arc atagona kumbuyo
Phindu lake ndi chiyani: Zochita izi ndizosinthasintha kumbuyo kumatambasula msana, kumathandizira kuyenda, kuwulula Dipatimenti yamapewa, komanso kumatsitsimutsa kumbuyo.
Momwe mungapangire: Mugone kumbuyo kwanu, manja atoleredwa pamutu pake. Mwendo wina kuvala wina. Tembenuzani thupi ndi mapazi mbali imodzi, thupi ngati arc. Imvani momwe anatambasulira msana mu thoracic ndi lumbar msana, ndikuwululira zolumikizira paphewa.
Momwe mungachepetsere: Ikani manja anu mbali zonse ziwiri za thupi, osazipinda kumbuyo kwake.
Zochita 10 zapamwamba kwambiri zosinthira kumbuyo (zotsogola)
Kuti mukhale osinthasintha msana, muyenera kuphatikiza muzochita zolimbitsa thupi kuchokera ku yoga ndikutambasula, zomwe zimathandiza kutambasula minofu ndikupangitsa msana kuyenda. Zotsatira zake, simungathe kuchita mlathowo, komanso muphunzira momwe mira ya king cobras, anyezi kapena nsomba, zomwe zimafunikira kusinthasintha kwa msana.
Chitani masewera olimbitsa thupi kwa mphindi 5-10 kapena kuwerengera nthawi ya masekondi 30-40, pambuyo pake mutha kuwonjezera nthawi.
1. Gwirani galu woyang'ana pansi
Phindu lake ndi chiyani: Amalimbitsa kumbuyo, amatambasula minofu yam'mbuyo, amachotsa mavuto m'mapewa.
Momwe mungapangire: Imani pakamwa, ndikwezani m'chiuno mwanu, kuti manja ndi miyendo yanu isakhale pansi. Yesetsani kuyika mutu pakati pamapewa anu kuti mumve kutambasula kwenikweni kumbuyo. Zowawa kumbuyo kwa ntchafu ndi ng'ombe, mutha kuyimirira.
Momwe mungachepetsere: Pochita masewera olimbitsa thupi kuti musinthike kumbuyo gwadani maondo anu, chifukwa chake mumachotsa chidwi chanu paminofu ya miyendo ndipo mutha kuyang'ana kumbuyo. Pobwerera ndikofunikira kutambasula momwe zingathere. Komanso zojambulazo zitha kukhala zosavuta ngati mutayika mapazi anu wokulirapo pang'ono kuposa mapewa.
2. Kuyika njoka
Ubwino wake ndi chiyani: Amakhala ndi kusinthasintha kwa msana, kumawongolera kukhazikika, kumachotsa kupweteka kwakumbuyo.
Momwe mungapangire: Gona pamimba pako, kupumula pansi ndi manja ake. Kenako yongolani manja, ndikukweza thupi. Chiuno ndi mapazi pansi. Yang'anani molunjika ndipo musachite SAG kumbuyo, kuti musavulale.
Momwe mungachepetsere: Pakakhala vuto lakumunsi kumbuyo, tikulimbikitsidwa kukweza pang'ono m'chiuno kuti muchepetse lumbar. Mukamaliza kupanga chithunzi cha mwana kuti musangalale kumbuyo.
3. Choyimira ndi king Cobra
Ubwino wake ndi chiyani: Amathandizira kukulitsa kusinthasintha kwa msana, kumachepetsa kupweteka, kumangika, komanso kupsinjika mthupi lonse, kumawongolera kukhazikika.
Momwe mungapangire: Gona m'mimba mwako ndikupumula pansi ndi mitengo ya kanjedza. Kenako kwezani thupi lanu ngati kuti mumachita Cobra. Kukhala pamalo awa, pindani mawondo anu komanso nthawi yomweyo pindani kumbuyo, ndikubweza mutu wake. Kokani masokosi kumbuyo kwa mutu, kutalika kovunda kumbuyo.
Momwe mungachepetsere: Gwadani maondo anu, kupitiliza kukoka masokosi, koma yang'anani kutsogolo, osataya mutu kumbuyo.
4. Mgwirizano pa ngamira
Ubwino wake ndi chiyani: Amasintha kusinthasintha kwa msana, amachotsa zomangira mumsana wamtundu, amalimbikitsa kukhazikika.
Momwe mungapangire: Imani pa mawondo anu, muyenera kupeza ngodya yolondola pakati pa miyendo ndi chiuno. Onjezani nsana wanu, osataya mutu wake, ndipo manja agwira akakolo. Tambasulani minofu ya pectoral mukamawerama, tengani tsamba lanu, koma musalole kuti mavuto azikhala kumbuyo.
Momwe mungachepetsere: Popatuka, sungani manja anu m'chiwuno, osawaponya m'manja, koma kuyesetsa kuti zigongono zikhale mkati.
5. Phunziro la Superman
Ubwino wake ndi chiyani: Imalimbitsa mikono ndi kumbuyo, kupangitsa msana kusinthasintha, kumawongolera kuzindikira.
Momwe mungapangire: Gonani pamimba panu ndikusunga manja anu bwinobwino. Miyendo ndi chiuno zinakanikizika pansi. Ndiye kukoka manja owongoka patsogolo, kukweza thupi. Ndikumverera ngati ndikugwiritsa ntchito minofu yakumbuyo, kutambasula msana ndi kupsinjika kwa gluteal. Osataya mutu wake, yang'anani kutsogolo, mukuyang'ana kwambiri kugwira ntchito kwa minofu ndikupuma.
Momwe mungachepetsere: Chitani zolimbitsa thupi, mosinthana ndikukoka dzanja lina ndi linalo kupumula patsogolo pake.
6. Uta pose
Phindu lake ndi chiyani: Imalimbitsa minofu yam'manja, kumbuyo ndi matako, imathandizira kukulitsa kusinthasintha kwa msana, imaphunzitsa malire.
Momwe mungapangire: Gona m'mimba mwako kupumula pachikhatho kapena pankhope. Ikani manja anu kumbuyo kwanu ndipo nthawi yomweyo mugwadireni mawondo anu. Zidendene ziyenera kukhala zikuloza. Dulani manja anu ndi kupinda ma bondo momwe mungathere kumbuyo, osataya mutu kumbuyo. Masokosi mwendo amakoka kuti mubwerere ku zotsatira zake ndi mawonekedwe omwe amafanana ndi tayi.
Momwe mungachepetsere: Gwiritsani ntchito thaulo kapena tepi yolimbitsa thupi kuti mugwire akakolo. Muthanso kupanga poyimirira, kukweza chiuno kwambiri, zidzakhala zosavuta kuphunzira kwa oyamba kumene.
7. Kujambula kwa mlatho
Phindu lake ndi chiyani: Imatambasula msana, kukulitsa kusinthasintha kwa msana, imachepetsa kupweteka, imatsitsimutsa mapewa, imakonza kukhazikika, imakhazika mtima pansi.
Momwe mungapangire: Gona kumbuyo kwanu ndipo ikani manja anu mbali iliyonse yamutu powatembenuzira mkati. Chifukwa cha kanjedza moyang'ana kumapazi, ndipo zigongono zidadzuka. Pindani miyendo yanu ndikukweza chiuno, ndikuwongola mikono. Yesetsani kuwongola mawondo anu ndi zigongono kuti mugwadire kumbuyo zikuwoneka ngati mlatho weniweni wozungulira.
Momwe mungachepetsere: Mtundu wosavuta wa mlathowo ndi kusiyana kulikonse kwa theka-mlatho, komwe kungachitike mosavuta ndi oyamba kumene.
Momwe mungakwerere ku mlatho: sitepe ndi sitepe
8. Kutalika kwa nsomba
Ubwino wake ndi chiyani: Zimasintha kusinthasintha kwam'munsi, zimatsitsimutsa minofu ya m'chiuno, imayamba kusinthasintha m'chiuno.
Momwe mungapangire: Gonani kumbuyo kwanu ndi kugwada, ndikuyika ziphuphu mbali zonse za thupi. Kenako kwezani thupi, pomwe kumbuyo ndi matako ziyenera kukhudza pansi. Manja ake atagona momasuka m'thupi. Muthanso kupanga mawonekedwe a nsomba kuchokera pamalo a Lotus. Khalani pamalo a Lotus ndikutsamira kumbuyo, kutsitsa m'chiuno ndi kumbuyo kwa mutu pansi.
Momwe mungachepetsereNsomba yosavuta imachitika ndi miyendo yowongoka. Pachifukwa ichi muyenera kugona chagada ndikukweza thupi ndikukweza msana. Ngati njirayi ndi yosavuta kuchita, yesani kupindika mwendo umodzi pa bondo ndikukoka iye, ndikupanga Lotus theka.
9. Kupotoza kaimidwe ka tebulo
Ubwino wake ndi chiyani: Amakhala ndi kusinthasintha kwakumbuyo, amalimbitsa mikono ndi mapewa, kumawongolera bwino ndikugwirizana.
Momwe mungapangire: Imani pazinayi zonse, poyimirira paka. Kenako kwezani dzanja m'modzi, mutembenuzire mutu ndi thupi pambuyo pake. Yang'anani pamwamba pa dzanja lamanja kapena kutsogolo. Kulemera kwa thupi kumasunthira mbali inayo.
Momwe mungachepetsere: M'malo mokweza molunjika, ikani dzanja lanu m'chiuno ndikutembenuzira thupi lanu pang'ono. Kupotoza ndi matalikidwe ang'onoang'ono, omwe atha kupezeka ndi oyamba kumene.
10. Mawonekedwe otambasula mwana wagalu
Phindu lake ndi chiyani: Imatambasula msana, kuthandizira kukulitsa kusinthasintha kwa msana, kumasula mapewa ndi kutsikira kumbuyo, kutopa mthupi lonse.
Momwe mungapangire: Imani pamiyendo yonse inayi, yankhirani msana wanu, kwezani manja patsogolo pake. Gona ndi chifuwa chako pansi, ngati ukufunika kukwawa pansi pa ndodo yotsika. Mchira wachitsulo umakwera mmwamba. Tambasula kumbuyo momwe zingathere, kupindika pang'ono kumbuyo.
Momwe mungachepetsere: Mtundu wosavuta ndi mawonekedwe a mwana, momwe chiuno ndi chiuno zimakhala zotambalala, ndipo mphumi imakhudza pansi.
Bonasi: Pose wa mwana
Ubwino wake ndi chiyani: Amatsitsimula kumbuyo, makamaka msana, kumawonjezera kuyenda kwa msana, kumatonthoza malingaliro ndi thupi. Kuchita masewerawa sikukukhudzani mwachindunji kusinthasintha kwanu, koma kumakuthandizani kuti mukhale osangalala mukakhala ndi zovuta komanso zovuta. Mukhazikitseni mwana mphindi zisanu zilizonse mukamachita masewera olimbitsa thupi posinthasintha msana.
Momwe mungapangire: Imani pamiyendo yonse inayi ndikutsitsa m'chiuno chidendene chanu, mutambasula manja anu patsogolo pake. Mutu umakhudza pansi, kubwerera molunjika, kupindika pang'ono kuti kutambasula kunadziwika kwambiri.
Momwe mungachepetsere: Ikani manja anu mbali zonse ziwiri za thupi, osawakokera kutsogolo. Mutu ukhoza kusinthidwa kuti utulutse khosi. Udindowu umathandizira kuti muchepetse nkhawa zomwe zili mumsana ndikuzitambasula bwino.
Onaninso:
- Kuchita masewera olimbitsa thupi miyendo ndi matako: Pulogalamu ya Oyamba (Tsiku 1)
- Zipangizo za Cardio kunyumba: kuwunika, zabwino ndi zoyipa, mawonekedwe
- Zochita zapamwamba za 30 static (isometric) zolimbitsa thupi
Yoga ndikutambasula Msana ndi m'chiuno