Njira Zokuthandizani Kugwira Pamanja

Zamkati

• Kulimbitsa mphamvu
• Galu Wotsika mwendo umodzi
• Masewera
• Kuponyera gulaye
• Zosintha zosokera
• Pike khoma logwira
• Choyimitsa ndi khoma popanda
• Njira yoyandikira pamanja # 1
• Njira yoyimilira pamaanja # 2
• Kusinthasintha komanso mphamvu zimayeserera
• Kuyenda ndikutsutsa kulimba
• Masitepe am'mbali
• Matepi amapewa
• Kusiyana kwamiyendo
• Zinthu zofunika kuziganizira
• Konzekerani kubwerera pansi
• Pamene sitiyenera kuyimilira
• Kutenga

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Mahandulo amanja amagwirira ntchito palimodzi ndikusintha bwino ndikukupatsirani zabwino zowonjezera komanso kutuluka kwamitsempha. Muthandizira thupi lanu lonse mukamagwiritsa ntchito mapewa anu, mikono, pakati, ndi kumbuyo.

Onani zosankha zamakonzedwe amanja ndi kusiyanasiyana. Pali zosankha zambiri kuti zigwirizane ndi magulu onse ndi kuthekera.

Timadutsa pansipa monga kupitira patsogolo, koma tsiku lililonse limakhala losiyana tikamagwira dzanja. Bwererani kuzomwezi nthawi zambiri komanso nthawi iliyonse yomwe akumufunirani.

Kulimbitsa mphamvu

Nazi zina zomwe zingakuthandizeni kulemera kwambiri m'manja ndi mikono yanu mutakhala ndi mwendo umodzi kapena mwendo m'mwamba. Zikuthandizaninso kuzolowera kukhala mozondoka ndikupanga mphamvu yamphamvu ndi mkono kuti mukhale bata.

Galu Wotsika mwendo umodzi

1. Kuchokera pa Galu Woyang'ana Kutsika, kwezani mwendo wanu wamanja m'mene mungathere, sungani m'chiuno mwanu mbali zonse kapena kufanana ndi nthaka.
2. Onetsetsani muzanja zonse mofanana.
3. Kwezani chidendene chanu chakumanzere pansi kuti kulemera kwanu kukhale mu mpira wa phazi.
4. Kwezani mwendo wanu wakumanja kumtunda mukamapereka kulemera kwanu m'manja.
5. Chitani mobwerezabwereza 5-10 mbali iliyonse.

Masewera

Ndi kusunthaku, mumayesetsa "kudumpha" m'manja mwanu mwakunyamula pang'ono mapazi anu onse pansi.

1. Yambani pansi Pagalu pomwe mwendo wanu wakumanja wakwezedwa.
2. Pindani bondo lanu lakumanzere ndikukankhira phazi lanu lakumanzere pansi, ndikukweza mwendo wanu wakumanja kwambiri. Izi zimangokhala mphindi yachiwiri koyambirira musanabwerere.
3. Chitani mobwerezabwereza 5-10 mbali iliyonse.

Kenako, yesani kudumpha ndi mapazi onse nthawi imodzi. Chitani mobwerezabwereza 5-10.

Kuponyera gulaye

Ngati mukufuna kuzolowera kukhala mozondoka mothandizidwa, yesani choponya.

Ngati simunagwiritsepo ntchito gulaye yoyeserera m'mbuyomu, kalasi yoyambira mlengalenga ya yoga ndizowonjezera kugwiritsa ntchito zida zamtunduwu. Wophunzitsayo amatha kukutsogolerani pakuyenda kangapo, ndikupatsani kusintha ndi zolozera.

1. Ikani mapilo kapena bulangeti lopindidwa mu gulaye.
2. Ikani nsalu kuzungulira kumbuyo kwanu.
3. Gwirani m'mbali mwa nsalu pamene mukubwerera.
4. Lembani nsalu kuzungulira miyendo yanu kuti muthandizidwe mukamayang'ana mozondoka.
5. Lolani manja anu kuti apachikike pamwamba.
6. Ngati ndi kotheka, kanikizani manja anu pansi momwe mungapangire choyimilira m'manja kwa masekondi pang'ono nthawi imodzi.
7. Gwirani malowa kwa mphindi 5 nthawi imodzi.

Zosintha zosokera

Pezani situdiyo mdera lanu yomwe ili ndi zokutira zotsekera zomwe zimapezeka mukalasi za yoga kapena mlengalenga.

Kugwiritsa ntchito wophunzitsa kuyimitsidwa kwa TRX ndi njira ina. Gulani zida zophunzitsira kuyimitsidwa kwa TRX apa.

Pike khoma logwira

Udindowu udzakuthandizani kukulitsa mphamvu kumtunda ndikuzolowera kukhala ndi mapazi anu pansi. Mutha kuyesa kusunthira mapazi anu pamalo apamwamba kapena otsika. Muthanso kugwiritsa ntchito bokosi, sitepe, kapena mpando wa kama mmalo mwa khoma.

1. Khalani ndi msana wanu kukhoma ndipo miyendo yanu ili patsogolo panu.
2. Pangani chizindikiro chopingasa pamphasa panu pafupi ndi zidendene.
3. Kenako bwerani pamwamba patebulopo, kulumikiza zingwe zanu pamzere, kapena kuyika manja anu kumene zidendene zanu zinali.
4. Pitani ku Galu Woyang'ana Kutsikira podina pansi ndi manja anu ndikukweza mchiuno mwanu padenga.
5. Ikani phazi limodzi panthawi pakhoma kumbuyo kwanu ndikuyendetsa phazi lanu mpaka mutakhala L.
6. Lolani khosi lanu kuti lisalowerere ndale ndi makutu anu pakati pa mikono yanu yakumtunda.
7. Gwiritsani ntchito malowa mpaka 1 miniti.
8. Bwerezani 2-3.

Mukamapita patsogolo, mutha kuyenda pamwamba pakhoma kuti mubweretse mapewa anu, ziuno, ndi zidendene pamzere umodzi.

Mukadziwa kugwira pike, mutha kuyenda phazi lanu pamwamba pomwe mukuyenda manja anu pafupi ndi khoma kuti mulowe mokwanira.

Ndikusunthaku, m'mimba mwanu mukuyang'ana kukhoma.

Choyimitsa ndi khoma popanda

Khoma ndi chida chothandizira kwambiri kapena "spotter". Gwiritsani ntchito khoma ngati cholumikizira pamene mukumangirira pamanja pokha.

Njira ziwirizi mwafika polumikizira dzanja kuti khoma likhale kumbuyo kwanu.

Njira yoyandikira pamanja # 1

1. Imani ndi phazi lanu lamanja kutsogolo kwa phazi lanu lakumanzere ndikukweza manja anu mmwamba. Ngati mukufuna, yambani ndi Galu Woyang'ana Pansi m'malo moyimirira.
2. Kwezani phazi lanu lamanja pang'ono. Ndiye ikani pansi pansi pomwe mukuyika manja anu pansi ndikukweza mwendo wanu wamanzere, kenako kumanja.
3. Gwirizanitsani thupi lanu kuti mapazi, chiuno, ndi mapewa anu akhale olunjika ndikugwira malowa kwa nthawi yayitali.

Njira yoyimilira pamaanja # 2

• Yambani Galu Woyang'ana Kutsika kapena wopindidwa patsogolo ndi manja anu pansi, mita imodzi kapena awiri kuchokera kukhoma.
• Kulowetsa manja anu pansi pang'ono pang'ono kuposa mtunda wamapewa, kenako kwezani mchiuno mwanu pamwamba panu, ndikusunga miyendo ndi mapazi.
• Ingoganizirani kufinya ntchafu zanu pamodzi ndikukweza miyendo ndi mapazi anu pamwamba pamutu panu.
• Gwirizanitsani thupi lanu kuti likhale lokwanira mmanja mwanu ndikugwira malowa kwa nthawi yayitali.

Mukangopachika, tsitsani manja anu patali ndi khoma kuti mapazi anu akhudze khoma ngati mupita patsogolo kwambiri.

Kusinthasintha komanso mphamvu zimayeserera

• Mpando Wotsogolera
• Khwangwala Pose
• Galu Woyang'ana Kutsika ndikusintha
• Nthenga za Peacock
• kusinthidwa kwa handstand pushups
• Kusiyanasiyana kwa Mapulani, kuphatikizapo Side Plank Pose
• pushup kusiyanasiyana
• Kalulu Pose
• squats
• Kuimirira Kugawanika
• Wankhondo III

Kuyenda ndikutsutsa kulimba

Ngati mwakwanitsa choyimira pamanja, mutha kusangalala ndikuyesera zina mwazosiyana. Mutha kuchita izi modzithamangitsa, pakhoma, kapena mothandizidwa ndi choponyera chopindika. Muthanso kuyamba pamalo okwera kuti mumveke za mayendedwe.

Masitepe am'mbali

1. Kuchokera pamalo oyimilira pamanja, kwezani dzanja lanu lamanzere pang'ono pansi.
2. Ikani pang'ono kumanzere ndikubweretsa dzanja lanu lamanja pafupi ndi dzanja lanu lamanzere.
3. Gwirizanitsani thupi lanu kotero mapewa ndi chiuno zili pamwamba pamanja anu.
4. Chitani masitepe 5-10 mbali iliyonse.

Matepi amapewa

1. Limbikitsani thupi lanu ndikugwira nawo ntchito pakusintha uku. Ngati simungathe kufikira dzanja lanu paphewa, yesetsani kukweza dzanja limodzi pansi pang'ono kwa masekondi angapo nthawi imodzi.
2. Kuchokera pamalo oyimilira ndi dzanja, kwezani dzanja lanu lamanja ndikugwirani phewa lanu lamanzere.
3. Bweretsani dzanja lanu poyambira.
4. Kenako chitani kumanzere.
5. Chitani mobwerezabwereza 5-10 mbali iliyonse.

Kusiyana kwamiyendo

Mukakhala m'manja, yesani malo osiyanasiyana amiyendo, kuphatikiza:

• akutambalala mwendo
• mtsogolo mwendo
• miyendo ya gulugufe
• Miyendo ya chiwombankhanga

Zinthu zofunika kuziganizira

Ngati mukungoyamba kumene, yesetsani kumanga minofu mthupi lanu ndikuzolowera lingaliro lachiuno ndi miyendo yanu pamutu panu.

Pezani mnzanu kapena mphunzitsi yemwe angakuthandizeni, chifukwa nthawi zina kungokhala ndi wina woyimirira pafupi ndi inu kumatha kukupatsani chidaliro choyesera zatsopano.

Kukhala mozondoka kumatha kusokoneza pang'ono, ndiye kuti ndibwino kuti munthu wina athe kukupatsani mayendedwe omveka bwino ndikuthandizani kudziwa zomwe mungakonze.

Konzekerani kubwerera pansi

• Tulutsani mmenemo. Ngati mumadzimva kuti mukugwa pachitetezo chazitali (popanda khoma kumbuyo kwanu), khalani chibwano chanu ndi mawondo anu pachifuwa chanu ndikutuluka.
• Tulukani mmenemo. Ngati mukugwa pambali, yesetsani kubweretsa phazi lanu pansi.
• Khushoni. Ikani mabulangete angapo kapena mapilo pansi ngati zingakuthandizeni kuti muzimasuka.

Pamene sitiyenera kuyimilira

Pewani choyimilira m'manja mukakhala ndi:

• nkhawa zilizonse zakumbuyo, phewa, kapena khosi
• chikhalidwe cha mtima
• kuthamanga kwa magazi kapena kuthamanga kwa magazi
• nkhawa zilizonse zokhudzana ndi magazi kusunthira kumutu kwako
• khungu

Amayi omwe akusamba kapena ali ndi pakati ayenera kupewa kusintha pokhapokha atayang'aniridwa ndi aphunzitsi a yoga.

Kutenga

Kutengera mulingo wanu, zimatha kutenga milungu ingapo kapena miyezi kuti mukwaniritse choyimilira m'manja, chifukwa chake pangani pang'onopang'ono. Kumbukirani kuti palibe cholinga chakumapeto, chifukwa chake tengani tsiku lililonse momwe mukumvera ndikulemekeza zomwe mumachita komanso zolephera zanu.

Sinthanani ungwiro wa kuleza mtima, kuyeserera, ndi kupirira ndipo mudzakhala mukupita kuzinthu zodabwitsa zanu. Nthawi zonse malizitsani zomwe mumayimilira pamahandidwe anu pang'ono pang'ono, osanjikiza kuti muziziziritsa ndi kumaliza ndi mawu osangalatsa.