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.

Maonekedwe Agalu Othandizira Khoma

Ntchitoyi imaphatikizapo minofu yambiri yam'mbuyo ndi pachifuwa-latissimus dorsi ndi pectoralis yaikulu. Imani mtunda wina kuchokera pakhoma, ndi thupi lanu lofanana ndi pansi, kuonetsetsa kuti msana wanu umakhalabe wosalala. Kenaka, pindani pang'onopang'ono kuchokera pachifuwa chanu, mukumva minofu kumbuyo kwanu ndi chifuwa chotambasula ndikugwirizanitsa, mogwira ntchito magulu a minofu awa.

Supine Spinal Twist

Ntchitoyi imayang'ana makamaka ma glutes ndi minofu yakunja ya oblique. Pogona chagada, pindani bondo lanu lakumanja ndikupotoza thupi lanu kumanzere. Panthawiyi, mumamva kutambasula ndi kugwedezeka mu glutes ndi minofu yakunja ya oblique, kuthandiza kulimbikitsa magulu a minofu awa.

Stand Side Bend

Izimasewera olimbitsa thupimakamaka amagwira ntchito kunja kwa oblique minofu ndi minofu yotakata yam'mbuyo-latissimus dorsi. Mukayimirira, pindani thupi lanu kumanja, kumverera kutambasula ndi kutsika mu minofu yanu yakunja ya oblique. Mukamaliza kuchita masewera olimbitsa thupi kumanja, bwerezani kumanzere kuonetsetsa kuti minofu ya mbali zonse ziwiri ikugwira ntchito mofanana.

Bend Yosavuta Yoyimirira Patsogolo

Zochita izi zimayang'ana kwambiri ma hamstrings. Mukayimirira, ikani phazi limodzi kutsogolo, sungani msana wanu molunjika, ndipo ikani manja anu m’chiuno mwanu. Kenaka, pindani kutsogolo kuchokera m'chiuno mwako pamwamba pa mwendo wina, mukumva kutambasula kwa hamstrings. Bwerezaninso izi kuti muwonjezere mphamvu zake.

Gulugufe Pose

Izimasewera olimbitsa thupimakamaka amalimbana ndi minofu ya adductor. Yambani ndi kukhala ndi mawondo anu opindika ndi mapazi anu pamodzi, kusunga msana wanu molunjika. Kenaka, ikani manja anu pang'onopang'ono pa mawondo anu ndikuyesera kubweretsa chiuno ndi mawondo anu pafupi ndi pansi, mukumva kutambasula ndi kugwedeza mu minofu yanu ya adductor.

Bweretsani Pose Mwana

Ntchitoyi imayang'ana makamaka minofu ya m'chiuno. Khalani pansi, sungani msana wanu molunjika, ndipo pang'onopang'ono kukoka mwendo umodzi ku chifuwa chanu, kutembenuza ntchafu yanu kunja. Bwerezani izi ndi mwendo wina kuti mugwiritse ntchito bwino minofu ya m'chiuno.

Atakhala Nkhunda Pose

Ntchitoyi imayang'ana makamaka minofu ya tibialis anterior. Khalani pansi, kokerani dzanja lanu lamanja kumbuyo ndikugwira phazi lanu lamanja, kenaka ikani phazi lanu lamanja pa bondo lanu lakumanzere. Kenaka, bwerezani izi ndi dzanja lanu lamanzere mutagwira phazi lanu lakumanzere ndikuliyika pa bondo lanu lakumanja kuti mugwire bwino ntchito ya tibialis anterior muscle.

Forward Bend

Tikakhala pansi ndi miyendo yathu pamodzi ndi kutambasula, kugwada kutsogolo kumaphatikizapo minofu ndi minofu ya ng'ombe. Kuchita zimenezi sikungoyesa kusinthasintha kwa thupi lathu komanso kumalimbitsa minofu ndi minofu ya ana a ng’ombe.

Lunge Pose

Lunge Pose, ayogaponse, amatsutsa kukhazikika kwa thupi ndikugwira ntchito mozama minofu yakumbuyo ndi quadriceps. Pochita masewera olimbitsa thupi, ikani mwendo wanu wakumanzere kutsogolo, wopindika pamakona a digirii 90, kwinaku mukugwira phazi lanu lakumanja ndikulikokera m'chiuno mwanu, kuwonetsetsa kuti mukumva kupotokola m'munsi mwanu ndi kutambasula kutsogolo kwa ntchafu yanu. Kenako, sinthani miyendo ndikubwereza masewerawa kuti mukwaniritse maphunziro apawiri. Izi ndizoyenera kwa oyamba kumene a yoga, koma onetsetsani kulondola panthawi yoyeserera kuti musavulale. Kuti mupeze chitsogozo cholondola, tikulimbikitsidwa kuti musunge zolemba zasayansi za anatomical yoga kuti muzitha kuziwona mosavuta.