KutambasulidwayoogaNdikofunikira, kaya ndinu wokonda kulimbitsa thupi nthawi zonse kapena ogwiritsa ntchito ofesi amakhala kwa maola ambiri. Komabe, kukwaniritsa bwino kwambiri komanso kusamvana kumatha kukhala kovuta kwa oyambira a Yoga. Chifukwa chake, timalimbikitsa kwambiri 18 Tatomication Anatomical yoga zomwe zikuwonetsa bwino madera onse otambasulira chilengedwe chonse, kupangitsa kukhala kosavuta kwa oyambira.

Zindikirani:Yambirani kupuma kwanu pakuchita! Malingana ngati muchita pang'onopang'ono komanso modekha, palibe zowawa. Ndikulimbikitsidwa kuti azigwira matope iliyonse ya masekondi 10 mpaka 30 kuti thupi lanu lizitha bwino.

Kuchita izi kumakhudzanso minofu ya Sreraclelemastoid. Kuti muchite, ikani manja anu m'chiuno mwanu, khazikani mtima wanu mowongoka, ndipo kwezani mutu wanu m'mwamba kuti mutambasule minofu ya Stersleocleadastoid.

Mbali yothandizidwa ndi khosi

Kuchita izi makamaka kumafuna ku Sreraclelemastoid ndi misampha ya trapezius ya trapezius. Choyamba, khalani molunjika kenako ndikuyika mutu wanu kumanzere, ndikubweretsa khutu lanu lamanzere pafupi ndi phewa lanu lakumanzere momwe mungathere. Bwerezani masewerawa kumbali ina kuti mugwire minofu ya kumanja.

Ngwazi kutsogolo

Minofu yokhudzidwa: minofu ya kumbuyo. Gwirani, bweretsani miyendo yanu, khalani m'chiuno mwanu kumbuyo kwa zidendene, nimuyang'ane thupi, poyesa kukhudza pamphumu yanu pansi.

Ngamira

Izi zimagwirira ntchito ma recsus a Abdomuni ndi minofu yakunja yakunja. Pa nthawi yomwe mukuchita, kanikizani m'chiuno mwanu patsogolo ndikukweza pang'ono, osamala kuti musagonjetse m'munsi kuti mupewe kupanikizika kosafunikira.

Chifuwa cham'mumba

Kuchita masewera olimbitsa thupi kumeneku ndikubweza minofu - latissimus dorsi ndi pectoratis yayikulu. Imani moyang'anizana ndi khoma, kanikizani khoma ndi dzanja lanu lamanja, ndipo pang'onopang'ono muzisunthira kumbuyo kwanu kukhoma, ndikumva kutambasulirana komanso chifuwa chanu kumbuyo kwanu. Kenako, sinthani mbali ndi kubwerezazolimbitsa thupi.

Kudzakhala kokwera kwambiri

Kuchita izi kumafuna minofu ya adudeda ndi manyowa. Khala pansi ndi miyendo yanu ndikufalikira momwe mungathere, ndikuwongolera maondo anu. Kenako, tiyeni thupi lanu kutsogolo ndikufika manja anu m'miyendo yanu, ndikumva kutalika kwa operewera ndi manyowa.

Mbali yamapewa

IchiuzongoleMakamaka amagwiritsa ntchito minofu ya deltoid. Ataimirira, kukulitsa mikono yanu molunjika ndikudina pang'onopang'ono kuti muwonjezere zowawa za minofu. Kenako, sinthanitsani mkono wina ndikubwereza masewera olimbitsa thupi kuti muwonetsetse kuti minofu yosiyanasiyana ya Deltoid ikugwira ntchito.

Tambale Pakhosi

Kuchita izi kumafunanso minofu ya trapezius. Imani ndi miyendo yanu palimodzi ndikuwombera pang'ono maondo anu. Kenako, gwiritsani ntchito dzanja lanu kuti muike mutu wanu kutsogolo, ndikubweretsa chibwano chanu chakumaso kwanu kuti musalamize ndikugwira ntchito minyewa ya trapezius.

Traine Pur

Izi zimayang'ana pakugwira ntchito minyewa yakunja. Ataimirira, ikani dzanja limodzi patsogolo pa mwendo woyimilira kuti usamalire, mosamala. Kenako, kwezani mkono wozungulira ndikutsegula m'chiuno mwanu patsogolo, mosadumphadumpha ndikugwira minofu yakunja yakunja. Kuti muwonjezere chitsogozo cholondola, tikulimbikitsidwa kusunga mndandanda wa asayansi a sayansiyooga zithunzi zokhudzana mosavuta.