Kutambasula mkatiyogaNdikofunikira, kaya ndinu munthu wokonda zolimbitsa thupi yemwe mumachita masewera olimbitsa thupi pafupipafupi kapena wogwira ntchito muofesi amakhala nthawi yayitali. Komabe, kukwaniritsa zolondola komanso kutambasula kwasayansi kungakhale kovuta kwa oyamba kumene a yoga. Chifukwa chake, timalimbikitsa kwambiri mafanizo 18 otanthauzira a anatomical yoga omwe amawonetsa momveka bwino malo omwe akuwongoleredwa pazithunzi zilizonse, zomwe zimapangitsa kuti zikhale zosavuta kwa oyamba kumene.

Zindikirani:Ganizirani za kupuma kwanu mukuchita! Malingana ngati mukuchita pang'onopang'ono komanso mofatsa, pasakhale kupweteka. Ndibwino kuti mugwiritse ntchito yoga iliyonse kwa masekondi 10 mpaka 30 kuti thupi lanu lizitha kutambasula ndikupumula.

Ntchitoyi makamaka imakhudza minofu ya sternocleidomastoid. Kuti muchite izi, ikani manja anu m'chiuno mwanu, sungani msana wanu molunjika, ndikukweza mutu wanu m'mwamba kuti mutambasule minofu ya sternocleidomastoid.

Wothandizira Neck Side Bend Stretch

Zochita izi makamaka zimayang'ana sternocleidomastoid ndi upper trapezius minofu. Choyamba, khalani molunjika ndiyeno mutembenuzire mutu wanu kumanzere, kubweretsa khutu lanu lakumanzere pafupi ndi phewa lanu lakumanzere momwe mungathere. Bwerezani zolimbitsa thupi mosiyana kuti mugwiritse ntchito minofu yakumanja.

Hero Forward Bend

Minofu yokhudzidwa: minofu yakumbuyo. Gwirani, tambasulani miyendo yanu pambali, khalani m'chiuno mwanu kumbuyo kwa zidendene zanu, ndipo pindani thupi lanu kutsogolo, kuyesa kukhudza mphumi yanu pansi.

Ngamila Pose

Izi zimagwira makamaka rectus abdominis ndi minofu yakunja ya oblique. Pochita masewera olimbitsa thupi, kanikizani chiuno chanu kutsogolo ndikukweza pang'ono, samalani kuti musamapanikizike m'munsi kumbuyo kuti mupewe kupanikizika kosafunikira.

Kutambasula Chifuwa Chothandizira Khoma

Zochita izi zimayang'ana minofu yambiri yam'mbuyo ndi pachifuwa-latissimus dorsi ndi pectoralis yaikulu. Imani moyang'anizana ndi khoma, gwirani khoma ndi dzanja lanu lamanja, ndipo pang'onopang'ono musunthire thupi lanu kutali ndi khoma, mukumva kutambasula ndi kugwedezeka kumbuyo kwanu ndi chifuwa. Kenako, kusintha mbali ndi kubwerezamasewera olimbitsa thupi.

Pose Wide-Angle Pose

Ntchitoyi imayang'ana makamaka minofu ya adductor ndi hamstrings. Khalani pansi ndi miyendo yanu yotambasula ndi kufalikira mochuluka momwe mungathere, kusunga mawondo anu molunjika. Kenaka, tsamirani thupi lanu kutsogolo ndikufikira manja anu m'miyendo yanu, mukumva kutambasula kwa adductors ndi hamstrings.

Kutambasula Kwamapewa Mbali

Izimasewera olimbitsa thupimakamaka ntchito lateral deltoid minofu. Muyimirira, tambasulani manja anu molunjika ndikusindikiza pang'onopang'ono kuti muwonjezere kutambasula kwa minofu. Kenako, sinthani ku mkono wina ndikubwereza masewerawa kuti muwonetsetse kuti minofu yonse ya deltoid ikugwira ntchito.

Kuyimirira Khosi Kutambasula

Ntchitoyi imayang'ana makamaka minofu ya trapezius. Imirirani ndi miyendo yanu pamodzi ndikuwerama pang'ono mawondo anu kuti mukhale bwino. Kenaka, gwiritsani ntchito dzanja lanu kuti mutembenuzire mutu wanu kutsogolo, kubweretsa chibwano chanu pachifuwa chanu kuti mutambasule bwino ndikugwiritsira ntchito minofu ya trapezius.

Triangle Pose

Izi zimayang'ana pakugwira ntchito kwa minofu ya oblique yakunja. Muyimirira, ikani dzanja limodzi kutsogolo kwa mwendo woyimilira kuti mukhale bwino, nsana wanu ukhale wowongoka. Kenaka, kwezani mkono wosiyana ndikutsegula m'chiuno mwanu, kutambasula bwino ndikugwira ntchito kunja kwa oblique minofu. Kuti mudziwe zambiri, tikulimbikitsidwa kuti musunge zolemba zasayansi zamasayansiyoga zithunzi zosavuta kuzifotokoza.