Mlembi: Bobbie Johnson
Tsiku La Chilengedwe: 6 Epulo 2021
Sinthani Tsiku: 27 Okotobala 2024
Anonim
Ubwino Woyimilira Pamanja Izi Zikutsimikizirani Kuti Mutembenukire Pansi - Moyo
Ubwino Woyimilira Pamanja Izi Zikutsimikizirani Kuti Mutembenukire Pansi - Moyo

Zamkati

Nthawi zonse pamakhala munthu m'modzi m'kalasi lanu la yoga yemwe amatha kukankha molunjika ndikungozizira pamenepo. (Monga mphunzitsi wa ku NYC, Rachel Mariotti, yemwe akutsitsa apa.) Ayi, si unicorn-ndipo mutha kukhala iye tsiku lina. Dziperekeni ku zovuta izi, ndipo mudzapeza zabwino zonse pamiyeso yamagetsi, kuphatikiza kukhutira kuti mukwaniritse.

"Kusamala m'manja mwanu ndi ulendo wina kwa aliyense," atero a Heather Peterson, wamkulu wa yoga ku CorePower Yoga. "Pangani mayendedwe ang'onoang'ono pakapita nthawi podzipereka kugwira ntchitoyi nthawi iliyonse mukamachita." Pamapeto pake, mudzakhala amphamvu komanso opatsidwa mphamvu m'thupi ndi m'maganizo, akutero. (Zambiri pa izi apa: 4 Ubwino Wodabwitsa Waumoyo wa Zoyimilira Pamanja)

Ophunzitsa ambiri a yoga amapereka mwayi wokhala m'manja ngati njira yophunzitsira mukalasi. M'malo mochita manyazi nthawi zonse, yesani! Ndipo musalole kuti mantha akulepheretseni kuyesa zolimbitsa thupi. Mutha kuyamba nthawi zonse kugwiritsa ntchito khoma kuti likuthandizireni, kenako ndikupita kutali, akutero Peterson. (Yesani kuwonongeka pang'ono pang'onopang'ono kukuthandizani kuti mukonzekere kuyimilira.)


Pambuyo pake, dzipindulitseni ndi mawonekedwe obwezeretsa monga mawonekedwe a mwana kuti mubwerere kumoyo wanu ndikumasula ziweruzo zilizonse pazomwe mukuchita. (Yoga ikuyenera kukhala yopumula, kumbukirani?)

Ubwino wa Handstand ndi Kusiyanasiyana

Kuwonetsaku kumakupatsani mphamvu chifukwa kumakuthandizani kuti mukhale olimba mkati komanso kunja. Mukwaniritsa-zenizeni-mawonekedwe atsopano. Ngakhale zingawoneke ngati kusuntha kwenikweni kwa thupi, zimafunanso mphamvu yapakati ndi yamkati ya ntchafu kuti ikanthe ndikukhalabe bwino. Phindu lina lalikulu lakumanja ndikuti ndichizolowezi chodziwitsa thupi - mudzazindikira kuti kusintha kwakung'ono kwambiri kungapangitse kusiyana kwakukulu. Kumbukirani kuti mukhale oleza mtima nanu: Izi ndizokhudza ulendowu, osati kuwukhomera mumachitidwe amodzi, akutero Peterson.

Ngati muli ndi ululu pamkono kapena m'chigongono, yesani kuyesa kuyimirira mkono m'malo mwake. Kuti mupwetekedwe m'mapewa, sinthani poyeserera choyimitsira mutu wokhala ndi zotchinga m'mapewa anu ndi khoma. Mukakhala omasuka ndi choyimilira m'manja, yesani kugawanika miyendo yanu ndikuyenda pagudumu.


Momwe Mungapangire Choyimitsa Manja

A. Kuchokera pa galu woyang'ana pansi, phazi lalitali pafupifupi theka ndikukweza mwendo wakumanja.

B. Kulemera m'manja ndikusunthira mapewa pamanja, ndikubweretsa kuyang'anitsitsa.

C. Yambani pokweza chidendene chakumanzere pansi ndi pansi, ndikubwera kuzala zakumanzere. Kenako kwezani mwendo wakumanja mmwamba kwambiri ndikumangirira ma hamstrings ndi glutes.

D. Sungani mchiuno pamapewa kuti mupeze fungulo ndi phazi lamanzere pansi. Chepetsani pansi ndikubwereza mpaka mapazi onse atakhala pamodzi pamanja, ndikupanga mzere wolunjika kuchokera kumapazi mpaka pamawoko. (Kuyenda kwa yoga kwa mphindi zisanu kungakuthandizeni kuyeserera kukakwera mmanja.)

Malangizo a Fomu Yakumanja

  • Ngakhale mutakhala kuti mumakonda mbali imodzi, bwerezani mwendo winawo kuti muchepetse.
  • Limbikitsani mtima wanu kuti mupewe mawonekedwe a "nthochi" pomwe chifuwa chanu chimatuluka ndikumagwa pamwamba.

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