Yoga ndidzidzimadzimadzimadzimadzi odziwa zomwe zingatheke thupi ndi kumasulidwa m'maganizo. Anthu omwe sanayesetse kuchita zoga amataya mtendere wamaganizo ndi chikhalidwe chawo. Ngakhale okayikira atatha kupanga asanas - chomwe chimatchedwa zogawira mu yoga - amadziwika mu zochitika zodabwitsa zochita zosavuta pa thupi lonse la thupi. Gwiritsani ntchito yoga ya yoga kwa oyamba kumene ndi othandiza pa msinkhu uliwonse ndi zochitika za thupi ndi za mtundu uliwonse. Musazengereze, mutenge mphindi khumi ndikuyesera kupanga asanas ena. Tili otsimikiza kuti adzasintha maganizo anu osati nokha, koma kudziko. Tinapanga masewero a masewero osankhidwa "Yoga oyambitsa kunyumba" makamaka kwa inu!
Yoga Yoyamba kwa Oyamba: Malangizo ndi zochitika zoyambirira
Kusiyanitsa kwakukulu pakati pa yoga ndi njira zina zolemetsa ndi masewera ndikuti palibe opambana mmenemo. Inu mumangodzichitira nokha, popanda kuyerekezera m'chiuno mwanu ndi minofu yodzitama. Palibe mphunzitsi yemwe amaima pa iwe ndikukupangitsani thukuta ndi manyazi ndi 5-kilo-gram dumbbells. Yoga si mpikisano.
Tidzakambirana malamulo oyambirira a yoga kwa oyamba kumene:
Valani zovala zonyansa zomwe sizilepheretsa kuyenda. Choyenera - masewera a masewera okhala ndi makapu kuti achotsedwe ka bra, kosakaniza, ndi ma soketi opangidwa ndi microfiber. Inde, T-sheti yaikulu ndi leggings okondedwa ndi abwino kunyumba.
Komabe, aphunzitsi a yoga amavomereza kuti asamavala nsapato: kaya ndi aukhondo kapena osati masewera olimbitsa thupi - ziri kwa inu.
- Musadye maphunziro asanayambe ola limodzi ndipo musamwe mowa ndi zakudya zowonjezera - yoga ndi zopanda phindu.
- Tengani botolo la madzi amchere kuti mukatsitsimutse thupi mutatha kuchita masewera olimbitsa thupi.
- Kupuma ndilo lamulo lalikulu la yoga. Musazengereze kutulutsa mokweza kapena kuyankhula mozama - pa yoga onse ndi ofanana.
- Tamverani ku thupi. Sungani malingaliro ndipo mwatsatanetsatane mukuphunzira. Msoka uliwonse uyenera kudutsa mu chidziwitso chako, ndiye yoga yoyamba idzapita mochuluka kwambiri.
- Musapitirire. Tiyeni tibwereze, Chizoloŵezi chakummawa sichikhala ndi masewera a masewera ndipo palibe amene angakakamize kuima mozungulira. Ngati msinkhu wa maphunziro sukulolani kuchita izi kapena izi, pumulani. M'kupita kwanthawi mudzagonjetsa mosavuta thupi ndi makhalidwe abwino.
- Musamangokhala pamalo oterera. Musakhale wodula, kugula matayala olimbitsa thupi ndi anti-slip coating, izo zikhala zothandiza ponse pa gombe, ku masewera olimbitsa thupi, ndi kuntchito, komanso pa picnic.
- Choyamba ikani mpando pafupi ndi inu - kuthandizira kuti mukhale oyenera.
- Pangani chikhalidwe chimene mukufuna kuchita.
Yoga kwa Oyamba: Kupuma kupuma
Pitilizani pamtunda ndikukhala pansi bwino. Mitembo imadutsa pamalo amodzi kapena imangoloka monga chithunzi pamwambapa. Bwererani kumangiriza chingwe ndikuyang'ana molunjika, kukanikiza pansi pansi, kuweramitsa pamapewa. Mabulu pamabondo. Pogwiritsa ntchito udindo umenewu, nthawi yomweyo mudzamva mphamvu. Yesani izi tsopano, ndipo mudzamvetsa ubwino wa zochita za yoga. Tsopano tiyeni tiyankhule za njira yopuma - khalani pamalo omwewo.
Mu yoga kupuma kupyolera mu mphuno. Zimakhala zovuta kwa oyamba kumene kukonzanso, koma izi ndizofunikira kwambiri pazochitika zonsezi. Kupuma kwakukulu - kutuluka kwa mpweya, kachiwiri mpweya - mpweya wotuluka. Bwezerani maulendo 6 a kupuma. Mvetserani kwa mpweya ukubwera, kodi kumveka ngati phokoso la nyanja? Yoga nthawi zonse imagwirizanitsidwa ndi chilengedwe, ichi ndi chithumwa chachinsinsi. Msowa uliwonse (zochita) zimapuma mpweya wokwanira 6. Kodi mumawona zotani? Kodi mumamva kuti thupi limachira?
Malangizo: kutuluka pang'onopang'ono komanso kwa nthawi yayitali, komanso kutulutsa. Oxygen ndi gwero la moyo.
Pambuyo pa kupuma koyamba, pangakhale kusokonezeka pang'ono, musachite mantha, izi ndizochitika mwachiyambi kwa oyamba kumene. Chodabwitsa ichi chimasonyeza kuti thupi ndi ubongo "zikusowa njala" pang'ono, simukudyetsa thupi ndi mpweya bwino. Pambuyo pa masewera ochepa a yoga kwa oyamba kumene, njira yonyamulira njira yopuma imatha.
Yoga kwa Oyamba, masewero avidiyo a machitidwe a kunyumba
Bidala-kriya
Gwiritsani ntchito kugwada msana ndi minofu ya mthunzi wa pamapewa, kumachepetsa kufooka kwa minofu pambuyo pa ntchito ya tsiku. Amalimbitsa kusinthasintha kwa kumbuyo ndikuwongolera chikhalidwe. Zothandiza kwambiri pa mavuto ndi msana ndi scoliosis.
Tadasana - maziko a maimidwe oima
Phunziroli ndi lophweka poyang'ana, ndipo mudzafuna kulumphira ku zochitika zotsatirazi. Musapange zolakwika za oyamba kumene. Izi ndizo maziko onse a asanas. Zochita masewera olimbitsa thupi kuti mukhale osasinthasintha mosagwirizana ndi kupuma kokwanira. Popanda kusamala za phirili, simungaphunzire zovuta monga asanas, ndipo kuchita yoga kumakhala kovuta.
Ngati mwakhazikika, finyani maso ndi kubwereza kupuma - zovuta kwambiri. Pali kusiyana kwina kwa tadasana: podzudzula, kwezani manja anu kudutsa pambali ndi kukokera chala chanu pa chala, kutambasula pamsana. Pumphuno, tchepetsani manja anu pamodzi ndi thupi lanu.
Tadasana amalimbitsa miyendo yake, amagwirizanitsa malo ake, amayimitsa bulu ndi kuphunzitsa zida zowononga.
Kutsegula phokoso kwa oyamba: maziko - uttanasana
Kodi zogawenga za yoga zoyambira zimakhala zomasuka monga momwe zingathere. Pezani zovuta zolimbitsa thupi pazitali zakutchire za ntchafu ndipo muyimire mpweya wachisanu ndi chimodzi. Kutambasula sikuyenera kuchititsa ululu.
Kukhazikika kwa mitengo: Kuyanjana kwa ntchito - vrikshasana
Kuchita masewera olimbitsa thupi mu yoga yolemera kwa oyamba kumene sikophweka. Yesetsani mpaka mutayimilira mwendo umodzi popanda kumangoyendayenda ndi kumbali kumbali. Mu gawo loyamba lophunzitsira, khalani mpando pafupi ndi msana wanu kuti mumvetse bwino.
Vrikshasana amapitirira msana, amachititsa kuti thupi likhale ndi mphamvu komanso limalimbitsa minofu ya makina osungira m'mimba, m'chiuno. Mtengo wa mtengo ndi wophunzitsira bwino kwambiri zogwirira ntchito, komanso malingaliro a moyo ndi moyo.
Sungani chifukwa cha zovuta za minofu yonse - utthita parsvakonasana
Yang'anirani udindo wa bondo, monga mu squats, iwo sayenera kupitirira kuposa zala zala. Musati mudzaze nkhaniyo mmbuyo ndi mtsogolo. Musaiwale, zochitikazo zachitika m'mawa onse awiri.
Kumbukirani kuti yoga imapatsidwa pang'onopang'ono. Sanagwire ntchito nthawi yoyamba? Tengani phokoso la phiri ndikuyambiranso. Kupita patsogolo sikungapeweke. Kodi anakwaniritsa bwino? Zikomo! Mwapindula mazembera ku koga yovuta yovuta.
Pose galu akuyang'ana pansi - adho mukha svanasana
Dzinali ndi lopanda pake, koma maimidwe onse a yoga amatsanzira chinachake kuchokera ku zochitika zachilengedwe ndi zinyama. Zochita izi kwa oyamba amatsutsa kayendetsedwe ka galu atagona, pamene akutambasula ndikuyang'ana pansi.
Adho mukha svanasana amabweretsa magazi, odzazidwa ndi mpweya, kupita ku ubongo, amachokera ku malingaliro oipa ndikuwathandiza. Samalani ngati muli ndi kuthamanga kwa magazi komanso mavuto a mtima.
Kukhazikika kwa Cobra: kupewa matenda a msana - bhujangasana
Kuyenda kwa cobra ndi bhujiang kriya
Asanas onse a yoga amasinthasintha. Simukukonda statics, pangani mphuno kuyenda. Pa kudzoza kotsiriza mungathe kuwongolera bwino m'manja mwanu ndi kugugulira kumbuyo, kumbuyo kwake kumapangidwira thupi. Gwiritsani ntchito mpweya umodzi ndikuyamba kumira. Bhujanga mosavuta amachititsa kuti nsana ikhale yosasintha.
Kupota kwa msana - ardha madciendrasana
Maphunziro a yoga a kunyumba kunyumba kwa msanawo amathandiza kuthetsa ululu wammbuyo komanso ngakhale kuchiritsa mavuto ndi intervertebral discs, hernias ndi scoliosis.
Paya kutsogolo kwa mapazi awiri - pachchimotanasana
Chitani mpaka kutambasula zizindikiro zokwanira. Musati muzing'ambire ndipo musati muthamangitse kumbuyo kwanu. Kugona pansi mukusowa m'mimba, pang'onopang'ono mumachepetsa thupi. Kumbukirani kuti mu yoga simukukangana ndi mnzako kuti mutha kusinthasintha - ndi njira yodzidziwitsa nokha.
Nthawi yonse ya munthu wakufa kapena ogona - shavasana (kuchita masewera olimbitsa thupi)
Dzina losautsa chotero limasonyeza mtendere wathunthu wa thupi. Malingaliro aumasuka, tulutsani minofu iliyonse ndi kusangalala ngakhale kupuma.
Pomaliza timapereka mphindi 30: "Yoga kwa Oyamba". Dzigulutseni mwatsopano! Ndipo musaiwale kugawana bwino zomwe mumapereka.