Mbali Yowonjezera ya Angle Pose
**Kufotokozera:**
M'mbali yotalikirapo, phazi limodzi limapindika mbali imodzi, bondo limapindika, thupi limapendekeka, mkono umodzi ukukwezera m'mwamba, ndipo mkono wina umatambasulidwa kutsogolo kumbali yamkati ya mwendo wakutsogolo.
**Ubwino:**
1. Kwezani chiuno ndi mbali kuti muwonjezere kusinthasintha kwa ntchafu ndi ntchafu zamkati.
2. Limbitsani ntchafu, matako, ndi magulu apakati a minofu.
3. Wonjezerani chifuwa ndi mapewa kuti mulimbikitse kupuma.
4. Konzani bwino komanso kukhazikika kwa thupi.
Triangle Pose
**Kufotokozera:**
Mu trigonometry, phazi limodzi limatuluka kumbali imodzi, bondo limakhala lolunjika, thupi limapendekeka, mkono umodzi umatambasulidwa pansi ndi kunja kwa mwendo wakutsogolo, ndipo mkono wina umatambasulidwa mmwamba.
**Ubwino:**
1. Wonjezerani chiuno chakumbali ndi groin kuti muwonjezere kusinthasintha kwa thupi.
2. Limbitsani ntchafu, matako, ndi magulu apakati a minofu.
3. Wonjezerani chifuwa ndi mapewa kuti mulimbikitse kupuma ndi mapapu.
4. Sinthani kaimidwe ka thupi ndi kaimidwe
Nsomba Pose
**Kufotokozera:**
Pamalo a nsomba, thupi lagona pansi, manja ali pansi pa thupi, ndipo manja akuyang'ana pansi. Pang'onopang'ono kwezani chifuwa mmwamba, kuchititsa kuti msana utuluke ndipo mutu uyang'ane kumbuyo.
**Ubwino:**
1. Wonjezerani chifuwa ndikutsegula malo a mtima.
2. Kwezani khosi kuti muchepetse kupsinjika kwa khosi ndi mapewa.
3. Kulimbikitsa chithokomiro ndi adrenal glands, kulinganiza dongosolo la endocrine.
4. Kuchepetsa nkhawa ndi nkhawa, kulimbikitsa mtendere wamalingaliro.
Kusamalitsa Kwapatsogolo
**Kufotokozera:**
Pansi pa mkono wanu, gonani pansi, pindani zigongono zanu, ikani manja anu pansi, kwezani thupi lanu pansi, ndikukhala bwino.
**Ubwino:**
1. Wonjezerani mphamvu za manja, mapewa, ndi minofu yapakati.
2. Limbikitsani kukhazikika ndi kugwirizanirana kwa thupi.
3. Konzani maganizo ndi mtendere wamumtima.
4. Kupititsa patsogolo kayendedwe ka magazi ndikulimbikitsa kutuluka kwa magazi.
Phala la Forearm
**Kufotokozera:**
Mu matabwa a m'manja, thupi likugona pansi, zigongono zopindika, mikono pansi, ndipo thupi limakhalabe molunjika. Zakutsogolo ndi zala zimachirikiza kulemera kwake.
**Ubwino:**
1. Limbikitsani gulu lapakati la minofu, makamaka rectus abdominis.
2. Kupititsa patsogolo kukhazikika kwa thupi ndi luso loyenera.
3. Limbikitsani mphamvu za mikono, mapewa, ndi kumbuyo.
4. Sinthani kaimidwe ndi kaimidwe.
Ogwira Miyendo Inayi
**Kufotokozera:**
Pamiyendo inayi, thupi limakhala lathyathyathya pansi, mikono yotambasulidwa kuti ichirikize thupilo, zala zotambasulidwa chammbuyo ndi mphamvu, ndipo thupi lonse likulendewera pansi, mofanana ndi nthaka.
**Ubwino:**
1. Limbitsani manja, mapewa, msana, ndi magulu aminofu apakatikati.
2. Kupititsa patsogolo kukhazikika kwa thupi ndi luso loyenera.
3. Limbikitsani mphamvu ya chiuno ndi matako.
4. Sinthani kaimidwe ka thupi ndi kaimidwe.
Gate Pose
**Kufotokozera:**
M’kalembedwe kachitseko, mwendo umodzi umatambasulidwa kumbali imodzi, mwendo wina umapindika, thupi limapendekeka kumbali, mkono umodzi ukukwera m’mwamba, ndipo mkono wina umatambasulidwa kumbali ya thupilo.
**Ubwino:**
1. Limbikitsani mwendo, matako, ndi magulu a minofu ya m'mimba.
2. Wonjezerani msana ndi chifuwa kuti mulimbikitse kupuma
Ngati mukufuna nafe, lemberani
Nthawi yotumiza: May-17-2024
