Kasupe ndiye nthawi yabwino yokonzanso thupi lanu ndi malingaliro anuyooga Zimapangitsa kuchepetsa kutopa, kumalimbikitsa mpumulo, ndikugwiritsa ntchito mphamvu zochulukirapo.
1, Theka la mwezi
Malangizo: Yambani pamalo oyimilira ndi mapazi anu ozungulira phewa. Tembenuzani phazi lanu kumanja, pindani bondo lanu lamanja, ndikukulitsa thupi lanu kumanja, ndikuyika dzanja lanu lamanja pafupifupi mamita 30 kunja kwa phazi lanu lamanja. Kwezani mwendo wanu kumanzere ndikukulitsa chimodzimodzi. Tchulani bondo lanu lamanzere, tsegulani dzanja lanu lamanzere kumbali, ndikuyang'ana padenga.
Ubwino: Kuwongolera ndalama ndi mgwirizano, kumalimbitsa thupi kuyang'ana kwambiri, kumawonjezera mphamvu mwendo, ndikutambasula pachifuwa.
Kupuma: khalani ndi kupumira kwachilengedwe komanso kosalala.
Mfundo zazikuluzikulu: Khalani ndi manja owongoka pamzere wowongoka pansi, ndikuwonetsetsa kuti thupi lanu limakhala mu ndege yomweyo, ndi mwendo wapamwamba wofanana ndi pansi.
Kubwereza: Kupuma kwa 5-10 kumbali.
2, Theka la makona a Triangle Photo
NDALAMA: Yambani poyimirira ndi mapazi anu ozungulira phewa. Hinge m'chiuno, ikani manja anu pansi, ndikuwongola msana wanu. Ikani dzanja lanu lamanzere pansi pa chifuwa chanu, ndikukulitsa mkono wanu wamanja wofanana ndi nthaka. Kutulutsa pamene mukupotoza phewa lako lamanja ku denga ndikutembenuza mutu kuti muwone padenga.
Phindu: kulimbitsa thupi kwa msana, kumatambalala kumbuyo kwa minofu ndi minofu yamiyendo.
Kupumira: Inhale mukamatalikitsa msana wanu, ndipo exhale mukamapotoza.
Mfundo zazikuluzikulu: Sungani pelvis, ndikuwunikira zala zanu kutsogolo kapena pang'ono mkati.
Kubwereza: Kupuma kwa 5-10 kumbali.
3, Angeni mbali yopotoka
Malangizo: Yambitsani malo ogwada ndi manja anu omwe amatumizidwa pansi. Gawo lanu lamanzere kutsogolo, limbikitsani mwendo wanu wakunja ndi zala zomwe zidakwera pansi, ndikuyimitsa m'chiuno mwanu. Inhale momwe mumakulitsira mkono wanu kumanja kupita kumwamba, ndipo exhale mukapotoza msana wanu kumanzere. Bweretsani khoma lanu lakumanzere kwa bondo lakunja, kanikizani manja anu palimodzi, ndikukweza manja anu mtsogolo. Fikani bondo lanu lakumanzere, ndikukhazikitsa chiwongolero mukamapotoza khosi lanu kuti muwone padenga.
Phindu: Imalimbitsa minofu mbali zonse ziwiri za torso, kubwerera, ndi miyendo, imatsitsimutsa kusasangalala kwa msana, ndipo masheya pamimba.
Kupumira: Inhale momwe mumakulitsira msana wanu, ndikutulutsa mukamapotoza.
Mfundo zazikuluzikulu: imira m'chiuno motsika momwe mungathere.
Kubwereza: Kupuma kwa 5-10 kumbali.
4, Atakhala kutsogolo (kusamala kwa odwala a lumbar disc)
Malangizo: Yambitsani pamalo okhala ndi mwendo wanu wakumanja womwe udakwezedwa kutsogolo ndi bondo lanu lamanzere. Tsegulani m'chiuno chakumanzere, ikani dzanja lanu lamanzere kumanzere kwa ntchafu yamkati, ndikugwedeza zala zanu zakumanja. Ngati pakufunika, gwiritsani ntchito manja anu kuti akoke phazi lamanja kwa inu. Inhale momwe mumatsegulira manja anu, ndipo exhale m'mene mumapinda kutsogolo, ndikulunjika kumbuyo kwanu. Gulani phazi lako lamanja ndi manja anu. Inhale kuti mutalitse msana wanu, ndikutulutsa kuti muchepetse khola lakutsogolo, ndikubweretsa m'mimba mwanu, chifuwa, ndi pamphumi pa ntchafu yanu kumanja.
Ubwino: Amatambasulira manyowa ndi minofu yam'mbuyo, imasintha kusinthasintha kwa chiuno, kumawonjezera chimbudzi, ndikulimbikitsa kufalitsa magazi kwa msana.
Kupuma: Inhale kuphulitsa msana, ndipo kutulutsa mawu kuti mufikire kutsogolo.
Mfundo zazikuluzikulu: Muzisunga kumbuyo kolunjika.
Kubwereza: 5-10 kupuma.
5, Zisoti zothandizidwa
Malangizo: Yambitsani pamalo okhala ndi miyendo yonse iwiri kupita patsogolo. Ikani chipika cha yoga pansi pa msana wanu, kulola mutu wanu kuti mupumule pansi. Ngati khosi lanu limakhala lopanda nkhawa, mutha kuyika chigoli china pansi pamutu panu. Bweretsani manja anu pansi ndikuponyerani manja anu pamodzi, kapena pindani zingwe zanu ndikugwiritsitsa kwa oyang'anira oyandikira.
Ubwino: Amatsegula chifuwa ndi khosi, imalimbitsa mapewa ndi minofu ya kumbuyo, ndikuchepetsa mavuto.
Kupuma: Inhale kuphulitsa msana, ndipo kutulutsa mawu kuti muchepetse.
Mfundo zazikuluzikulu: Sungani m'chiuno, ndipo musunge chifuwa ndi mapewa.
Kubwereza: 10-20 kupuma.
Spring ndiye nthawi yabwino yochita masewera olimbitsa thupi omwe amadzutsa thupi ndikulimbikitsa mpumulo. Kutambasulira ma yoga kumangopereka mafayilo komanso kutikita minofu komanso kumathandizanso kukonzanso thupi ndi malingaliro.
Post Nthawi: Apr-26-2024
