Zochita zapamwamba za 30 za yoga zaumoyo wakumbuyo: kulimbitsa ndi kupumula

Mavuto am'mbuyo siachilendo, komanso momwe amachitira masiku ano. Kukhala moyo wongokhala, kugwiritsa ntchito makompyuta tsiku lililonse kumapangitsa kuti minyewa yolumikizira minofu ipindika, kupindika kwa msana, komwe kumabweretsa zovuta komanso zopweteka. Kuti muchotse zovuta ndi zowawa zingathandize yoga kumbuyo, mutha kuchita ngakhale kunyumba nthawi iliyonse yabwino.

Yoga ndi thanzi lakumbuyo

Masiku ano yoga ndiyotchuka osati kokha monga chiphunzitso chauzimu cha owerengeka, komanso monga chizolowezi chothandizira kuthetsa kupweteka kwa minofu ndi molumikizana. Yoga wamakono watenga zabwino kwambiri pamachitidwe akale, ndikusintha kukhala njira zabwino kwambiri, kutambasula komanso kuchiritsa chikhalidwe mu botolo.

Poyambirira, ziphunzitso za yoga sizinali zongofuna kusinthasintha modabwitsa komanso kulimbitsa thupi, komanso kumasula malingaliro chifukwa chazomwe zimakhazikika - asanas.

Yoga wamakono, monga nthawi zakale, imathandizira kukulitsa nyonga, kusinthasintha komanso kupirira, ndipo kumathandizanso kuthetsa nkhawa ndikupangitsa kuti mukhale osangalala. Ichi ndi chifukwa cha zigawo zingapo: kupuma koyenera ndi masewera olimbitsa thupi. Asanas kupumula kapena, m'malo mwake, amalimbitsa minofu, amalumikizitsa mafoni, kusintha magawikidwe amitsempha ndi ma lymphatic flow. Zotsatira zake, mumamva kukhala zosasangalatsa ndipo zowawa zimachoka, ndipo m'thupi mumakhala mpumulo, mphamvu ndi mphamvu.

Timapereka asanas kuti alimbikitse minofu yam'mbuyo ndi asanas kuti muchepetse minofu yakumbuyo yomwe ithandizire kuti mukhale ndi msana wathanzi, womwe umapewetsa kupweteka komanso kusapeza bwino.

Kodi maubwino a yoga kumbuyo kwanu ndi ati?

Ma asanas osavuta kumbuyo, muyenera kupha aliyense amene samva bwino m'chiuno, khosi, thoracic, komanso kumverera kuwuma ndi kufooka kwa malo, kumangika pafupipafupi komanso kulephera kupumula. Poterepa, yoga kumbuyo ikuthandizira kumasula zomangirazo kuti mukhale ndi ufulu woyenda komanso kumasuka komanso kupumula.

Nthawi zambiri kusapeza kumbuyo chifukwa cha kuchepa kwa minofu m'dera lino. Ngati mumamva kupweteka m'khosi, kutsikira kumbuyo, inu Zilimbikitse chimango champhamvu, kuti msana ukhale wolimba komanso wathanzi. Izi zithandizira yoga yaumoyo wakumbuyo, yomwe imatha kuthana ndi oyamba kumene. Kuphatikiza pakulimbitsa ndikutsitsimutsa msana, yoga imapindulitsa thupi, imaphunzira kupuma moyenera komanso yosavuta kugwiritsa ntchito m'moyo.

Chonde dziwani, maubwino a yoga ndi thanzi la msana ndi kumbuyo ndi ati:

1. Kupewa ndi kuchiza matenda a msana.
2. Kuchotsa kupweteka kwakumbuyo chifukwa chosafanana msana komanso kulimbitsa minofu yanu.
3. Kupewa matenda ophatikizana.
4. Kupanikizika, kupumula kwathunthu kwa minofu.
5. Kukulitsa kukhazikika ndi nyonga yamthupi ndi kupirira.
6. Kuchotsa mavuto amanjenje, kugona bwino.
7. Kuthamanga kwa kagayidwe, kubwezeretsa mphamvu ndi nyonga.

Mukamachita masewera olimbitsa thupi a yoga simudzangokhala ndi thanzi labwino, koma mudzamva nyonga ndipo mudzatha kuthana ndi nkhawa ndikumagona bwino.

Zochita 20 zapamwamba zokhazikika

Zothandiza aliyense yoga kubwerera?

Yoga yosavuta ya nsana wathanzi imatha kuchita chilichonse ngati ambulansi yothandizira kupweteka kwa khosi kapena kutsika kumbuyo komanso kutambasula minofu, kuchepetsa kutopa ndi kupsinjika.

Kwa omwe ndikofunikira kuchita yoga kumbuyo:

• anthu omwe amakhala ndi ntchito yambiri
• anthu omwe amathera nthawi yochuluka pa kompyuta
• anthu omwe pambuyo pa tsiku pamapazi
• okalamba
• othamanga
• akazi pa tchuthi cha umayi
• kugwira ntchito yolemetsa.

Koma musanalowe m'kalasi muyenera kuonetsetsa kuti mutha kuchita yoga chifukwa cha msana, chifukwa pakuchita pali zotsutsana.

Zotsutsana ndi yoga:

• mavuto akulu ndi msana ndi mafupa, monga nyamakazi
• olowa kuvulala, msana chophukacho
• oopsa
• thrombosis ndi varicose mitsempha
• mutu waching'alang'ala.

Ndizosatheka kuchita m'mimba mokwanira ndikuchita asanas panthawi yofooka.

Malangizo kwa oyamba kumene ku yoga:

1. Chitani mchipinda chotsegula zenera, phunzitsani opanda nsapato mutavala zovala zamasewera.
2. Yesetsani asanas mukagona ola limodzi kapena ola musanagone.
3. Chitani nawo yoga kwa mphindi 20-30. Zotsogola kwambiri zitha kuperekedwa mchitidwewu mphindi 45-60.
4. Yambitsani ntchitoyi ndi asanas kuti mulimbitse minofu yam'mbuyo ndikuthana ndi kupumula kwakanthawi.
5. Sikuti nthawi zonse zimakhala zofunikira kuchita asanas zonse kumbuyo kwa zotsatirazi. Yambani ndi njira yabwino kwambiri, pang'onopang'ono yoperekera zochitika zatsopano.
6. Muzitenthetsana pang'ono, kuti musakoke minofu popanda kuphunzira.
7. Tsatirani mayendedwe bwino, wina ndi mnzake, kusuntha kuchokera ku asana kupita kwina.
8. Osamagwira mpweya, pumani mphuno ndikutulutsa pakamwa panu.
9. Kuchita yoga ya msana, mverani momwe akumvera ndikusiya kuyeseza zolimbitsa thupi ngati mukumva kusasangalala.
10. Chitani masewera a yoga Mat, kuti musavulaze msana wanu pomwe mukuchita "kunama" asana.

Momwe mungasankhire Mat

Ma asanas apamwamba kwambiri olimbitsira minofu yam'mbuyo

Mukamapanga asanas kuti mulimbitse msana, yang'anani kusuntha kulikonse, kuyesa kuchita masewera olimbitsa thupi mwaluso, kutsatira kupuma kwanu ndikuyang'ana pachimake chilichonse. Kuchita masewera olimbitsa thupi otsatirawa pafupipafupi kumathandizira kulimbitsa minofu yolimbitsa thupi, kukulitsa mphamvu, kusinthasintha, kuchepetsa ululu wammbuyo.

Maseŵero a yoga a zilonda zakumaso adayamba kugwira ntchito kwambiri, kuphatikiza onse pamodzi, kusintha kosalala kuchokera ku asana kupita kwina kofanana.

1. Kuyika njoka

Izi asana kumbuyo kumatambasula msana ndikuyamba kusinthasintha komanso kuyenda. Kuphatikiza apo, mawonekedwe a Cobra amathandizira kukulitsa kuchuluka kwa chifuwa, kutsegula mapewa ndikutalikitsa khosi.

1. Ugone m'mimba mwako, miyendo iyenera kumasuka.
2. Tsamira patsogolo ndi kupuma, kwezani mutu ndi chifuwa, ndikuphimba msana wanu.
3. Ng'ambani m'mimba pansi, imvani thambo, msana wosakhazikika.
4. Yesetsani kuponyera kumbuyo molimba mutu.
5. Ikani manja anu mofananamo, sungani manja anu moyang'anizana.
6. Gwirani mawonekedwe a mpweya wa 5-6, kenako tsikirani pansi ndipo, ngati mungafune, bwerezani zochitikazo.

2. Kuyika kwa agalu kumaso

Kujambula kwa agalu kumayang'ana modzichepetsa kuposa mawonekedwe a Cobra, ndipo kumathandiza kwambiri kupweteka kwakumbuyo kosiyana.

1. Ugone m'mimba mwako, miyendo ikupuma kumapazi.
2. Pa inhale, pang'onopang'ono kuwongola mikono, kukweza mutu wake ndi thupi, arching nsana wanu.
3. Yesani kuchotsa m'mimba ndi chiuno pansi, kusunga thupi pamwamba pa manja ndi mapazi ake anatambasula.
4. Pa mpweya, khalani pamimba, mukugwada ndi kugwetsa mutu wanu.
5. Chitani izi kwa ma 5-6 mayikidwe a mpweya wabwino.

3. Mawonekedwe a Sphinx

Maimidwe a Sphinx ndiabwino kwa iwo omwe akadali ovuta kupanga poizoni kapena Cobra akuyika pansi galu matalikidwe athunthu. Kuphatikiza apo, mawonekedwe a Sphinx ndi asana wangwiro kuti mukhale bwino.

1. Kugona pamimba pake, tsamira pansi ndi manja ako pogwadira magongono ndi kukanikiza magoli anu mthupi lanu.
2. Pa inhale kwezani mutu wanu ndi chifuwa, kupitiriza kudalira manja opindika pazitsulo.
3. Imvani momwe msana watambasulidwa ndikumverera kosasangalatsa mdera lumbar ndi khosi.
4. Pa kutulutsa, kutsitsa thupi, kenako kupumira kachiwiri, ikwezeni.
5. Chitani mpweya wa exhale-exhale wa 6-7, kenako mugwe, mupumule ndikubwereza zolimbitsa thupi.

4. Dzombe

Dzombe ndi imodzi mwa asanas yabwino kwambiri yolimbitsira minofu yonse yakumbuyo. Ikhozanso kuyendetsedwa ndi mikono yotambasulidwa, ndikupanga chithunzi chofanana ndi "bwato" lotchuka.

1. Kugona pamimba pake ndikutsamira manja, kwezani manja pansi ndikumbuyo kwanu.
2. Pa inhale kwezani mutu, mapewa ndi chifuwa mmwamba, atagwira manja ake kumbuyo kwake.
3. Pamodzi ndi thupi kukweza miyendo kukonza magwiridwe antchito.
4. Gwirani mawonekedwe a mpweya 5, kenako tulutsani pansi.
5. Bwerezani zolimbitsa thupi kangapo, pang'onopang'ono mukuwonjeza nthawi yomwe mwakhala pamwamba.

Zonse zokhudza bwato lochita masewera olimbitsa thupi (Superman)

5. Malo patebulo

Izi asana kumbuyo zimalimbitsa mikono ndi minofu yam'mimba, zimathandiza kutsegula zolumikizira paphewa. Udindo wa tebulo umalimbikitsidwa makamaka kuchitidwa pokonza kukhazikika ndi kupweteka kwa msana komwe kumachitika chifukwa chokhala chete.

1. Kugona kumbuyo kwanu, pindani mawondo anu, ikani manja anu pafupi ndi malo olumikizirana mafupa ndi mpweya, tulutsani manja anu, ndikukankhira thupi.
2. Mutu sutaya mmbuyo, kukoka m'mimba ndipo manja ndi mapazi ziyenera kukhala zokhazikika komanso zoyenerera.
3. Gwirani kulemera kwa thupi mmanja owongoka ndi mawondo opindika miyendo, kuyesa kugwiritsa thupi kufanana pansi.
4. Tengani mpweya wa 4-5 ndikupukusa pansi.
5. Bwerezani zochitikazo kangapo mpaka muzimva kupindika msana, miyendo ndi mikono.

Momwemonso ndikofunika kuti "SAG" ya thupi, kukoka thupi molunjika. Mverani momwe minofu imakhalira.

6. Kusintha kwa thabwa

Malo osunthira ndi gawo labwino kwambiri lolimbitsa minofu yam'mimba ndi m'mimba, komanso kamvekedwe ka Dipatimenti ya msana.

1. Imani pamalo patebulopo ndi mawondo opindika ndi manja owongoka, kenako kokerani miyendo patsogolo, modalira manja ndi mapazi.
2. Sungani manja anu molunjika, fufuzani mmimba mmwamba, mutu yesetsani kuti musabwerere mmbuyo.
3. Nyamukani pa exhale, dzichepetseni ndi inhale, mutagwira pamwamba kwa mpweya wa 2-3.
4. Bwerezani nthawi 6-7 kuti mumve momwe minofu yakumbuyo imakhalira.

7. Mgwirizano pa ngamira

Izi asana kumbuyo zidzakuthandizani kulimbitsa kumbuyo, kuwonjezera kusinthasintha kwa msana ndikuchepetsa kutopa kwamanjenje.

1. Imirirani molunjika pa mawondo ake, kukweza kuyima kuyenera kupumula pansi.
2. Pa exhale, arch nsana wanu, atagwira manja anu pa akakolo, m'munsimu mwa mzere wa msana arced.
3. Yendetsani pachifuwa mmwamba ndi mutu ndi mapewa mokoka pang'ono.
4. Zolemba malire kuchepetsa masamba, caving kumbuyo ndi anatambasula chifuwa.
5. Gwiritsani mawonekedwe a mpweya wa 5-7 ndikubwereza kangapo kangapo.

Ngati mukumva kusakhazikika m'khosi, ndibwino kuti muzichita masewera olimbitsa thupi mopepuka. Kwa anthu omwe ali ndi vuto la msana wamtundu wa khomo lachiberekero angawoneke ngati ovuta, koma athetsa ululu mderali.

8.Wankhondo wankhondo III

Warrior pose III sikuti ndi asana wabwino kokha kumbuyo kwanu, womwe umathandiza kulimbitsa minofu ya corset komanso umathandizira kulimbitsa ndi kulumikizana.

1. Imani molunjika ndi pa exhale, pangani chingwe chachikulu ndi phazi lanu lamanja patsogolo.
2. Mverani zothandizira pansi pa phazi lanu lakumanja, kukweza kumanzere pansi ndikutsamira kumbuyo.
3. Kwezani manja anu awiri kuti mukhale olimba ndikuwasunga pamzere womwewo ndi nsana wanu.
4. Kwezani mwendo wamanzere wofanana pansi.
5. Gwirani kulemera kwa mwendo kumanja, kutambasula mwendo wamanzere, kumbuyo ndi mikono pamzere umodzi.
6. Yang'anani molunjika kutsogolo ndikukhala ndi mpweya wa mpweya wa 7.

9. Chingwe chokhazikika

Ma plank pose ndi amodzi mwamananas abwino kwambiri a yoga azaumoyo kumbuyo, chifukwa amalimbitsa thupi lonse, makamaka minofu yamkati yomwe imathandizira msana.

1. Gona m'mimba mwako, kupumula kumapazi ako ndikugwada pamapiko.
2. Pa exhale, kwezani thupi lanu pamanja otambasula.
3. Limbikitsani mimba yanu, sungani msana wanu molunjika, mutu upendekeke pang'ono.
4. Pumirani bwinobwino, yang'anani kutsogolo.
5. Gwirani mawonekedwe a mpweya wa 8 kapena mphindi imodzi.

Mzere: 45 yokonzeka kusintha

10. Udindo wa ogwira pazipilala zinayi

Udindo wa ogwira mizati inayi - imodzi mwazinthu zofunikira kwambiri za yoga zomwe zimathandiza kulimbitsa minofu ya thupi lonse, kuphatikiza minofu yam'mimba, kumbuyo, mikono, mapewa, matako ndi miyendo.

1. Gona m'mimba mwako, kupumula kumapazi.
2. Ikani manja ofanana ndi chifuwa.
3. Pa exhale, kwezani thupi, manja anawerama m'zigongono, mapewa ayenera kufanana pansi.
4. Mverani mavuto a scapula ndi latissimus dorsi.
5. Gwiritsani mawonekedwe a 3-4 exhale-exhale, kenako ndikutsika pamimba panu.
6. Bwerezani kuzungulira kangapo, kwa oyamba kumene njira imodzi yokha.

Kuti muchite izi mudzafunika luso pakuchita kukankha-UPS. Oyamba kumene akulangizidwa kuti agwadire.

Momwe mungaphunzire kuchita kukankha-UPS kuyambira pomwepo

11. Uta pose

Kujambula kwa uta kumalimbitsa minofu yakumbuyo ndi mikono, kumatsegula mafupa amapewa, kumawongolera kukhazikika, kumakulitsa msana ndikuwonjezera kusinthasintha kwake.

1. Ugone pamimba pako, ikani manja mwaulere.
2. Bwerani mawondo kuti mapazi anali pamwamba pa ntchafu ndi kupuma, gwirani akakolo anu ndi manja anu.
3. Chidendene chimadzikokera chokha, kutambasula pachifuwa ndikusunthira kumbuyo.
4. Yesetsani kupindika momwe mungathere, kuchepetsa mtunda pakati pa mutu ndi mapazi.
5. Gwirani mawonekedwe a mpweya wa 7 ndikubwereza zochitikazo.

Kuchita asanas kumbuyo, ndikofunikira kumvera thupi. Kuyika kwa uta kumatha kukhala kovuta kwa iwo omwe ali ndi vuto lamphamvu kumbuyo kwenikweni. Poterepa, tikulimbikitsidwa kuti tisapinde mwamphamvu ndikuphatikiza izi ndi mawonekedwe a mwana wa asana.

12. Berezka kapena kuyatsa kandulo

Berezka sikuti imangolimbikitsa kumbuyo komanso mikono, mapewa, komanso imakhazikika. Koma yoga iyi yathanzi la msana sivomerezeka kwa iwo omwe ali ndi mutu, kuthamanga kwa magazi, komanso azimayi m'masiku ovuta.

1. Kugona kumbuyo kwanu, pindani mawondo anu ndikuwakokera kuchifuwa chanu.
2. Kuthandiza mitengo ya kanjedza ndikudalira mapewa ndi mikono yakutsogolo, pa mpweya kwezani m'chiuno mwanu.
3. Onetsani miyendo yanu mosinthana kapena palimodzi.
4. Yendetsani miyendo mmwamba, kuyesa kukoka msana, kumasula khosi.
5. Pumirani modekha kupyola masekondi 8 a kupuma mutha kusintha malowo.

Kuchita masewera olimbitsa thupi komanso kupatsa thanzi msambo

13. Chule amaika pamimba

Chule amafika pamimba imathandizira kuti magazi aziyenda bwino m'chiuno, amatseguka mafupa amchiuno, imalimbitsa minofu ya miyendo ndikuthandizira kupweteka pakakhala msambo.

1. Gona m'mimba mwako ndikugwada.
2. Pa mpweya, tukulani thupi lanu ndikuyika manja anu kumbuyo kwanu.
3. Dulani manja anu ndikusunthira mchiuno.
4. Ikani manja anu atawerama pa mawondo, ndi ma shins, yesetsani kukhala mchiuno mwanu.
5. Gwirani mawonekedwe a mpweya 5, kenako tsikani pamimba panu ndikubwereza zolimbitsa thupi.

14. Kujambula kwa mlatho

Ngati mukufuna zolimbitsa thupi zabwino kwambiri kuchokera ku yoga ya msana, mlatho ulipo - izi ndi zomwe mukufuna. Zimathandiza kutambasula msana, kupumula msana, ndikulimbitsa minofu yayikulu kwambiri ya msana ndi minofu yapakati.

1. Gona chagada ndikugwada.
2. Ikani manja anu kumbuyo kwa mutu wanu ndipo dzilimbitseni ku dzanja lotseguka.
3. Pachimake, kwezani thupi lanu mmwamba, ndikuphimba msana wanu ndikumangirira matako anu.
4. Yesetsani kukweza thupi mokweza, kuwongola mikono.
5. Gwiritsani ntchito mpweya 6, kenako mubwerere ndikubwereza ngati mukumva mphamvu ndi chikhumbo.

MMENE MUNGAPITIRIRE KU BRIDGE

15. Mtengo wa mtengo

Kujambula kumeneku kumathandiza kukonza bwino ndikukoka msana ndikukonzekeretsa thupi kuti lipumule asanas.

1. Imani molunjika, tsekani mapazi anu komanso pakati pa zala zanu zakumapazi.
2. Bwerani pa bondo lamanja ndikukhazikitsa phazi pa ntchafu yamkati ya mwendo wakumanzere.
3. Tsekani manja anu patsogolo pa chifuwa. Ngati mumalola kusinthasintha kukweza manja anu ndikutambasula mutu ndi msana wonse.
4. Ganizirani za kupuma kwanu, yang'anani kutsogolo.
5. Gwirani mawonekedwe a mpweya wa 8-10 ndikusintha mbali.

Pamwamba asana abwino kupumula minofu yakumbuyo

Mukamachita masewera olimbitsa thupi a yoga pachilonda chowawa, yang'anani kupuma kwanu pochita chilichonse moyenera Simuyenera kupirira asana ngati ikukusowetsani mtendere, chifukwa phindu la izi ndi lomwe mumapeza. Mukukhala momwe muliri nthawi yochuluka momwe mukumvera ndiyokwanira kukwaniritsa kupumula kwathunthu kwa minofu ndi msana.

Maimidwe "obwereza" ndiosavuta kuchita motsatira, kumangidwanso pang'onopang'ono kuchokera kumalo osiyanasiyana.

1. Mphaka

Phokoso la mphaka ndi imodzi mwazochita zochepa za yoga, zomwe sizimatsutsana. Asana wabwino amatambasula msana ndikuwongolera kusinthasintha kwake. Chofunika kwambiri ndikulimbitsa thupi kwa anthu omwe amangokhala.

1. Fikani pamiyendo yonse inayi kuti zikhatho zanu zizikhala pansi pamafundo anu ndi mawondo pansi pa mchiuno.
2. Tsamira manja ndi mawondo ndi gulu lofananira.
3. Mpweya wakuya, wovunda mokoma kumbuyo.
4. Pa exhale vegimite kumbuyo ndikutulutsa pang'onopang'ono.
5. Chitani masewerawa kwa mpweya wa 7-8, ndikuwonjezera pang'onopang'ono mayendedwe.

2. Gwirani galu woyang'ana pansi

Gwirani "Thumba la galu pansi" labwino kwambiri limatambasula msana, limatsegula chifuwa, limachotsa zolumikizira mumsana wa khomo lachiberekero ndikutambasula kumbuyo kwa miyendo yake.

1. Lowani pamalo amphaka pazinayi zonse ndikutulutsa mpweya kuti mutulutse mawondo anu pansi, mutakweza m'chiuno.
2. Yesetsani kukokera kumbuyo momwe mungathere, kutambasula msana, kutsitsa mutu wanu ndikuwongolera mikono yathupi lomwe linapanga mawonekedwe a kansalu.
3. Chete bwerani maondo anu ngati mukumva kupindika mu khosi.
4. Sungani msana wanu molunjika ndikufikira kumapeto.
5. Chidendene chimatha kukhala pansi kapena kusunthira mwamphamvu, kusunthira kulemera kwa phazi kuchoka pachidendene kupita kuphazi.
6. Gwirani asana kwa mpweya wabwino wa 6-7.

Ngati mumachita yoga ndi msana wowawa, ndiye kuti asana muzojambula "nkhope ya galu" kuti muchepetse zowawa m'chiuno ndi m'khosi.

3. Mawonekedwe a theka la mlatho

The theka la mlatho mokoma amasisita minofu yakumbuyo, amachepetsa otopa kumunsi kumbuyo, amatsegula chifuwa pomwe amalimbitsa minofu ya ntchafu ndi matako.

Udindo wa theka-mlatho utha kuchitidwa mosasintha kapena mwamphamvu. M'masinthidwe amphamvu, msana umalimbikitsidwa, ndipo malo amodziwo - amamasuka. Kuti mukhale wolimba, kwezani ndikutsitsa matako anu pansi ndikumapumira.

1. Bodza kumbuyo kwanu, pindani mawondo anu ndikuyiyika pafupi ndi thupi.
2. Limbikitsani kukweza m'chiuno mwanu, kuyesera kufanana ndi pansi.
3. Pewani malo apamwamba kwa masekondi pang'ono, osayiwala kupuma mwamphamvu komanso mofanana. Kupindika m'zigongono kumatha kuthandizira kumbuyo.
4. Pa exhale, pendani pansi ndikubwereza kayendedwe ka 6-7.

Nsapato zazikazi za 20 zapamwamba zathanzi

4. Mphepo yamayendedwe

Udindo wa mphepo umathandizira kukhathamira kwa minofu ya m'khosi ndi kumbuyo, kumathandizira kutenthetsa msana ndi kukulitsa kusinthasintha kwake, kumawonjezera thanzi la ma disc a intervertebral disc.

1. Kugona kumbuyo kwanu, pindani mapazi anu mawondo.
2. Pa exhale, kokerani maondo anu kwa iye, ndikudzithandiza ndi manja ake. Kwezani mutu wanu ndi mapewa pansi.
3. Pewani asana mpaka 8 kupuma, kenako yongolani miyendo.
4. Bweretsani zojambulazo kwa mpweya angapo, kuti muwonjezere zotsatira zake.

5. Amapindika mawondo

Kuchita masewera olimbitsa thupi kumangothandiza kutsegula thoracic ndikuwongolera kuyenda kwa msana ndikulimbitsa minofu yam'mimba ndikulimbitsa pamimba panu.

1. Kugona kumbuyo kwanu, kokerani mawondo anu pachifuwa.
2. Manja amafalikira.
3. Pa exhale pang'onopang'ono tsitsani mawondo anu mbali zonse za thupi, kuyesera kudzithandiza ndi manja ake.
4. Sungani kumbuyo kwanu ndikukankhira mawondo anu pansi pazomwe mumapanga-exhale.
5. Bwerezani kasanu ndi kawiri mbali iliyonse, kenako mutha kupumula ndikubwereza zolimbitsa thupi.

6. Pangani kupotoza kunama

Pose kupindika kugona pansi kumachepetsa kupweteka kwa dera lumbar, kumbuyo ndi khosi, komanso kumathandizira kuti magazi aziyenda bwino m'chiuno. Ichi ndi chimodzi mwazochita zabwino kwambiri kuti musangalale kumbuyo.

1. Kugona kumbuyo kwanu, ikokani bondo lanu lakumanja pachifuwa, ndikusiya mwendo wanu wamanzere ulunjika.
2. Manja anu azilekana kwambiri.
3. Kutulutsa kumatsitsa bondo lamanja kumanzere, ndikukhudza pansi pa kneecap.
4. Mverani zovuta mu lumbar.
5. Gwirani chithunzi cha kupuma 7 ndikusintha miyendo.

7. khasu pose

Asana athandizira kukonza mbali zonse za msana pochepetsa minofu yakumbuyo. Pambuyo pa ntchitoyi, tikulimbikitsidwa kuti tizinyamula kapena kutsetsereka kuti tiwongolere miyendo mutakhala.

1. Bodza kumbuyo kwanu ndi mpweya, yesetsani kubweretsa miyendo yowongoka pamutu, miyendo imatha kupindika, ngati kuli kovuta kuchita zolimbitsa thupi.
2. Zala zakumanja zimakhudza pansi pamutu panu.
3. Ngati mukumva kupindika kolimba m'khosi, yesani kummasula, ndikukweza miyendo yake pang'ono. Ululu ukamasiya zolimbitsa thupi.
4. Gwira asana kwa mpweya 5-6.

Makochi TOP 50 pa YouTube: kusankha kwathu

8. Mphamvu yokhazikika

Udindo uwu umachepetsa msana ndi khomo lachiberekero. Zotsatira zake ndizofanana ndi kupendekera kwa miyendo mutakhala (kenako tidalingalira zolimbitsa thupi), koma amalola kutambasula msana.

1. Imani molunjika, muthane pansi pansi pamapazi anu.
2. Pa exhale, bwerani mawondo, kukanikiza pamimba ntchafu.
3. Kokani mphumi mpaka m'maondo, kukoka osati Kruglaya kubwerera.
4. Mu mtundu wa Lite kumbuyo kuyenera kukhala kowongoka ndipo mphumi liyenera kupumula pazowongoka ndi manja ophatikana.
5. Gwirani mawonekedwe a mpweya wa 7, ndiye khalani tsonga ndikutambasula, ngati mukufuna, mutha kubwereza zochitikazo.

9. Yendetsani ku miyendo yowongoka mutakhala

Pendeketsani kuwongolera miyendo kumathandizira kuchotsa kupindika kumbuyo, kutambasula msana, kupumula kumbuyo. Chitani izi pambuyo pa POS, kapena vigibase kuzungulira kumbuyo kuti muchepetse katunduyo.

1. Khalani pansi, manja amafanana ndi thupi, kumbuyo ndi miyendo molunjika.
2. Pa exhale, kukhotetsa kuti molunjika miyendo, kuyesera kugona pa mimba yake pa ntchafu.
3. Osabwerera mmbuyo, kukoka msana mofanana ndi miyendo yowongoka.
4. Yesani pamphumi kuti mukhudze mawondo, ngati sichoncho, ndiye ingokokerani kumbuyo, kumverera thambo, msana.
5. Gwirani poyambira kwa kupuma 6-8.

Zochita za TOP-19 zogawanika

10. Zithunzi za dolphin

Dolphin pose pang'onopang'ono amatsegula pachifuwa, imatalikitsa msana, imalimbitsa minofu yam'mimba, kumbuyo ndi m'mbuyo. Dolphin pose siasana yodziyimira payokha, imagwiritsidwa ntchito makamaka kukonzekera owongoka, komabe, mutha kuyeserera izi pafupipafupi.

1. Imani poyimilira moyang'ana galu ndikutsitsa mikono yanu pansi.
2. Lumikizanani manja kuti mukwaniritse zowonjezereka.
3. Kokani m'munsi kumbuyo ndi mafupa a chiuno mmwamba, mumve msana.
4. Ngati kulibe kusinthasintha kokwanira, sungani maondo anu atapindika pang'ono ndi kumbuyo kwanu kukoka kapena kupindika.
5. Gwirani mawonekedwe a Dolphin kwa mphindi 6-7 za kupuma.

11.Pose mwana wosangalala

Khanda losangalala silimangotambasula msana wanu, komanso limafikisita ndikusinthasintha kosalala pakupuma.

1. Bodza kumbuyo kwanu ndi pa exhale, kokerani mawondo anu pachifuwa.
2. Pakutulutsa kansalu, tambasulani manja anu ng'ombe, ndikukanikiza mchira pansi.
3. Mverani momwe watambasulira msana, yang'anani kupuma kwanu.
4. Pendani pang'onopang'ono kumbuyo kwake, kuyesera kuti mumve kupumula kwa minofu.
5. Pangani mpweya wakuya 8-10 kuti musungunuke kwathunthu kumbuyo.

12. Zithunzi za mwana

Mawonekedwe a ana ndiabwino kupumula pakati pa asanas ovuta a yoga, komanso pambuyo pogwira ntchito molimbika. Asana amathetsa bwino kutopa, nkhawa komanso kukwiya.

1. Gwadani ndikukhala pamwendo, kutambasula manja ake ndikukhudza pamphumi pansi.
2. Mikono ndi msana zimafikira kutsogolo osakweza matako anu ku akakolo.
3. Tsatirani mpweya, mumve ngati minofu yolimba ikuyamba kuthana ndi mavuto.
4. Gwirani poyang'ana kwa mpweya 8.

13. Mawonekedwe amakona atatu

Katunduyu amathandizira kutambasula Dipatimenti yamapewa ndi minofu yayikulu kwambiri kumbuyo, kumathandizira kuyenda kwamalumikizidwe amchiuno, ndikutambasula kumbuyo kwa miyendo ndi matako.

1. Lonjezani miyendo yanu ndikumvetsetsa dzanja lamanzere bondo lamanzere.
2. Dzanja lamanzere kwezani mmwamba.
3. Mutu umatembenukira pambuyo kumanzere ndikuyang'ana pachikhatho chake.
4. Gwirani mawonekedwe a kupuma ndi kutulutsa 8-10, kenako kubwereza kumanja.

Chakudya choyenera: kalozera watsatanetsatane

14. Malo okhazikika kandulo

Malo a kandulo samangokhala ndi gawo labwino pamagulu onse a msana, komanso amachotsa kutupa kwa miyendo. Makandulo okhazikika amatha kupangidwanso poyika khushoni pansi pa mafupa a chiuno.

1. Bodza kumbuyo kwanu ndikuyika phazi lanu kukhoma.
2. Kwezani miyendo yanu yolunjika ndikukhudza pamwamba pa khoma lakumtunda thupi lonse kuyambira matako ndikumaliza ndi zidendene.
3. Ikani manja anu mosasamala, ndikumverera kutakasuka khosi, chiuno, mapewa.
4. Pumirani m'mimba, pang'onopang'ono komanso mozama, kumvetsera zomverera m'thupi.
5. Gwiritsani mawonekedwe kwa mphindi zochepa, kuyesera kuti mupumule kwambiri.

15. Mtembo waimika

Kuchita yoga kuti mukhale ndi thanzi labwino, musaiwale kumapeto kuti mupumulitse thupi lonse. Izi zithandizira kwambiri mtembo, womwe ungakuthandizeni kuti mupumule kwathunthu ndikufotokozera mwachidule maphunziro.

1. Pumulani bwino kumbuyo kwanu, kwezani miyendo yanu ndikuyika manja mwachisawawa, kotero anali omasuka.
2. Pumirani kwambiri ndikulimbitsa minofu yonse ya thupi, kenako tulutsani mpweya ndikupumula.
3. Osakhudza mapewa, yesetsani kutambasula msana, kuchokera m'chigawo cha khosi mpaka kumapeto.
4. Khalani pamalo a 5 mphindi, osasunthika ndikuyesera kumasula minofu yonse.

Onaninso:

• Zochita zapamwamba 25 za matako ndi miyendo yopanda squats ndi kudumpha
• Makochi 10 abwino kwambiri kwa oyamba kumene + kusonkhanitsa makanema okonzeka
• Mapulogalamu apamwamba 20 omasuka kwambiri a Android ophunzitsira kunyumba

Yoga ndikutambasula Msana ndi m'chiuno