Momwe Mungapangire Chaturanga, kapena Yoga Push-Up

Zamkati

• Kusiyana kwa Chaturanga ndi Ubwino
• Momwe Mungapangire Chaturanga
• Onaninso za

Ngati mudachitapo kalasi ya yoga kale, mwina mumawadziwa bwino a Chaturanga (omwe awonetsedwa pamwambapa ndi aphunzitsi a NYC a Rachel Mariotti). Mutha kuyesedwa kuti muziyenda mwachangu, koma kutenga nthawi kuti muziyang'ana gawo lililonse lakusunthaku kumakuthandizani kuti mupindule ndikuchita pafupifupi minofu iliyonse mthupi lanu. Zowonadi, ndizabwino!

"Chaturanga dandasana amatanthauzira antchito amiyendo inayi," atero a Heather Peterson, wamkulu wa yoga ku CorePower Yoga. " akutero. Kuyang'ana kwambiri izi kudzakuphunzitsani ndikukonzekeretsani thupi lanu kumtunda ngati mikono, khwangwala, ndi zovuta.

Kusiyana kwa Chaturanga ndi Ubwino

Ichi ndi chimodzi mwazinthu zovuta kwambiri pamayendedwe a kalasi ya Vinyasa, akutero Peterson. Ndiko kusuntha kwakukulu kuti mumange mphamvu zanu zapamwamba, ndipo mudzazimva pachifuwa, mapewa, kumbuyo, triceps, biceps, ndi manja anu. (Limbikirani kusunthaku ndipo mudzakhala okonzekera Mpikisano wathu wa Masiku 30 Push-Up For Arms Sculpted Arms.) Mofananamo ndi thabwa, imakhudzanso minofu yanu yamkati, koma muyenera kukumbukira kugwiritsa ntchito minofu yanu ya mwendo kuti mupange thupi lathunthu ili, akutero Peterson. Mudzagwira ntchito miyendo yanu mukamaigwiritsa ntchito kukuthandizani kugawa zomwe zikuyenda mthupi lanu lonse.

Ngati muli ndi ululu wamanja, yesetsani kugwiritsa ntchito zotchinga m'manja mwanu kapena zolemera zazikulu kuti mutambasule dzanja lanu. Ngati muli ndi ululu wamapewa kapena mukumva kutsika kapena chiuno chanu chikugwera pansi, gwadani mutagundika patsogolo. Kumbukirani: Palibe manyazi pakusintha ngati zikutanthauza kuti mukuchita molondola. (Chotsatira: Yoga Yoyambira Amakuwonetsani Kuti Mukuchita Zolakwika.)

Mukudziwa kale? Yesetsani kukweza mwendo umodzi pamphasa kapena kutenga chikhomo pamene mukupita patsogolo kuti mupite patsogolo kwambiri.

Momwe Mungapangire Chaturanga

A. Kuchokera pakatikati, tulutsani mpweya kuti mudzaze mitengo ya kanjedza pamphasa pang'ono kuposa kupingasa phewa. Yambitsani zala ndikudumpha kapena kudumpha kubwerera pamwamba.

B. Inhale, kusuntha kutsogolo pamwamba pa zala. Jambulani nthiti zakumaso ndikulangiza maupangiri kuti mupange nawo pachimake.

C. Exhale, ma elbows akupindika ku madigiri 90, zigongono zolozera kumbuyo.

D. Inhale, chifuwa chokweza, chiuno, ndi kuwongola mikono kuti mupite galu woyang'ana mmwamba.

Malangizo a Fomu ya Chaturanga

• Mukadali thabwa, ingoganizirani mitengo ya kanjedza yomwe imazungulira kunja kuti muwotche minofu pakati ndi kumbuyo kwa masamba amapewa.
• Tembenuzirani mkati mwa zigongono kutsogolo ndi kuloza zigongono kumbuyo.
• Phatikizani ma quads ndikukoka ntchafu zamkati pamodzi.

Onaninso za