Momwe Mungakhomerere Mgwirizano Wa Yoga M'masabata atatu

Zamkati

• Mapulani Oyimilira Pamanja a Masabata atatu
• Yoga Yogwirizira Manja Mlungu Woyamba
• Yoga Handstand Sabata Lachiwiri
• Yoga Handstand Sabata Lachitatu
• Chitani Zolimbitsa Thupi Lanu Lathunthu la Yoga
• Onaninso za

Chaka chilichonse, tonse timapanga zisankho zofananira chaka chatsopano, mapulani okonzekeretsa nyengo yachilimwe, komanso zolinga zakubwerera kusukulu. Ngakhale atakhala nthawi yanji chaka, amakonda kukhala ndi mlandu wathanzi lathu — pomaliza amaponya mapaundi ochepa omaliza, ndikupangitsa masewera olimbitsa thupi kukhalazenizeni chizolowezi, kuyesa kusiya kudya kwambiri ... Nthawi zina, komabe, malingaliro abwino kwambiri * amakhala abwino kwambiri: kukhala ndi luso latsopano, kumanga mphamvu, kuyesa kupirira kwanu kwamaganizidwe.

Koma bwanji ngati mutasinthiratu cholinga chanu chathanzi?

Lowani Heidi Kristoffer, mlangizi wa yoga ku New York, komanso wopanga CrossFlowX yemwe akuwonetsa kuti yogis (ndi aliyense wolimbitsa thupi), ayesetse manja awo pamalo omasuka, omasuka. (Koma ayi, sakufuna kuti * muchite chilichonse mitu.)

Zopusa kwambiri, mukuti? Kristoffer akuti: "Mukudziwa kwanga, zomwe zimalepheretsa ubongo wanu." Kupatula apo, zoyimilira m'manja zimaphatikizapo kuthana ndi mantha. "Ndi chibadwa chaumunthu kufuna kukhala wolamulira. Kukhala mozondoka kumamveka ngati sikungatheke, chifukwa chake kumawopsya kwa anthu ambiri," akufotokoza motero. Komanso? "Ambiri a ife timakhulupirira kuti timafunikira ena kuti atithandizire pachilichonse chomwe timachita. Choyimira dzanja ndikuti mumadzithandiza nokha ndi manja anu awiri. Mukazindikira izi, zimakupatsani mphamvu." (Palinso zabwino zambiri pamanja, nawonso!)

Kuchulukitsa choyimilira pamanja kumavutitsa malingaliro anu ndi thupi lanu (kuyitanitsa mphamvu yayikulu, kuyenda phewa, ndi mayikidwe oyenera) ndikupanga chidaliro pobwezera. Koma mumapanga bwanji yoga yoga, mumafunsa?

Mapulani Oyimilira Pamanja a Masabata atatu

Dongosolo la milungu itatu iyi yochokera kwa Kristoffer imakhala ndi kusuntha kwamphamvu kumodzi, kusuntha kwa mapewa kumodzi, komanso kusuntha kwamanja kumodzi sabata iliyonse. Posachedwapa, mudzakhala ndi mphamvu, chidaliro, ndi kufunitsitsa kochuluka kuposa momwe mukudziwira—mwinanso zokwanira kuti muthe kulimbana ndi cholingacho ‘chokadya pang’ono’. Mwina. (Osati yoga? Nayi njira ina yophunzirira kupanga choyimirira pamanja.)

Tsatirani kuzungulira kwa milungu itatu uku ndikuyesa choyimilira m'manja chanu kumapeto.

Yoga Yogwirizira Manja Mlungu Woyamba

Yendani pansipa kamodzi patsiku, tsiku lililonse.

Mphamvu Zapakati: Plank Hold

Yambani pamalo okwera, osungika zala zakumapazi ndi mapewa ndi ziboda pamzere, zala zikufalikira. Sindikizani muzitsulo za zala zakutsogolo ndi zala zazikulu. Osatseka zigongono.

Gwiritsani masekondi 30. Pitirizani kugwira kwa mphindi 1 kapena 2. Dzitsutseni kwambiri pokweza mwendo wina ndikuugwira pansi nthawi yomweyo ndikuugwira pamenepo.

Kusuntha Kwamapewa: Kutsegulira Kwamapewa Kwakhoma

Imani moyang'anizana ndi khoma patali ndi mkono. Bzalani kanjedza pakhoma kutalika kwa nkhope, m'lifupi mwake paphewa. Pepani pang'onopang'ono, kusunga zikhatho; tsitsani mutu wanu pakati pa mikono ndikupumula mapewa anu. (Mudzadziwa kuti ikugwira ntchito pamene chifuwa chanu chikupitiriza kumasulidwa pansi.)

Gwirani masekondi 30 mpaka 1 miniti.

Kukonzekera Kwa Manja: Khwangwala Pose

Yambani paphiri (kuyimirira wamtali) ndi mapazi otambalala m'chiuno ndi mikono mbali. Khalani mmbuyo pampando ndi manja anu diagonally kutsogolo ndi mmwamba, biceps ndi makutu. Kusungabe malowa, kwezani zidendene pansi, kusunthira patsogolo pang'ono, ndikusinthanitsa manja anu ndi kanjedza patsogolo. Pepani pang'ono kuti muike manja anu pansi patsogolo pa mapazi, mwina kulumikiza mawondo kukhwapa kapena kufinya mawondo kunja kwa mikono yakumtunda. Kulemera kwa thanthwe kupita m'manja, yang'anani kutsogolo, ndipo kwezani mapazi pansi - gwirani kwa sekondi imodzi kapena ziwiri ngati mungathe. Mapazi apansi kubwerera pansi ndikubwereranso pampando.

Bwerezani, kuchoka pa khwangwala kupita pampando ka 10.

Yoga Handstand Sabata Lachiwiri

Chitani zotsatirazi pansipa kasanu pamlungu.

Mphamvu Zapakati: Core Roll-Backs

Yambani kugona moyang'ana m'mwamba, manja ali pamwamba, manja akuyang'ana mmwamba, ndi miyendo yotambasula. Finyani miyendo pamodzi ndikugwetsa msana wapansi pansi kuti mukweze pang'onopang'ono miyendo yolunjika kudenga. Yesetsani kupindika miyendo kumaso, kuyesera kugwirana zala pansi kumbuyo kwa mutu wanu. Pepani miyendo mmbuyo ndikutsitsa miyendo kuti zidendene zizingoyenda pamwamba panthaka kuti zibwererenso kuyamba.

Bwerezani kwa mphindi 1 kapena 2.

Kuyenda Pamapewa: Windmill Shoulder Rolls

Imani ndi mapazi kutambalala m'chiuno. Fikirani manja molunjika pamwamba ndi 'kusambira' mikono (monga mukuchita freestyle), chifukwa chake wina ali patsogolo pa thupi lanu pomwe wina kumbuyo. Khalani phewa pansi, kutali ndi makutu.

Bwerezani kwa masekondi 30. Imani pang'ono, kenako sinthani masekondi 30.

Kukonzekera Kwa Manja: Bweretsani kawiri L pamanja Pakhoma

Yezerani mtunda wa mwendo kuchokera pakhoma kuti mudziwe komwe mungaike manja anu pansi. Yang'anani kutali ndi khoma pamiyendo inayi ndi manja motalikirana ndi mapewa pansi. Yendani phazi lanu mpaka thupi lanu lipange malo a "L", ndikulola mutu kugwa pansi. Sungani mapewa ataunjika pamwamba pa manja. Ngati mukumva kukhazikika, sewerani ndikukweza mwendo umodzi nthawi molunjika padenga.

Gwirani masekondi 30 mpaka 1 miniti.

Yoga Handstand Sabata Lachitatu

Chitani zotsatirazi pansipa kasanu pamlungu.

Core Strength: Plank to Superhero Plank Reps

Yambani pamwamba pamatabwa ndi manja mwachindunji pamapewa. Bweretsani dzanja lamanja patsogolo, kenako lamanzere kutsogolo, kuti mikono itambasulidwe osachepera mainchesi 12 kuchokera pomwe idayambira. Bwererani ku thabwa.

Bwerezani kwa masekondi 30, kutsogolera ndi dzanja lamanja. Sinthani mbali; bwerezani.

Kuyenda Pamapewa: Atakhala Patsogolo Bend Kriya

Khalani ndi miyendo pamodzi, yotambasulidwa patsogolo panu ndi mapazi osinthasintha. Kokani mpweya kuti mufikire manja molunjika mmwamba, kenaka mutulutse mpweya kuti muwasese patsogolo pamiyendo, kufika ku zala, kumangopita pansi momwe kuli bwino.

Bwerezani mwachangu kwa mphindi imodzi.

Kukonzekera Kwa Manja: Gawa Chogwirira Manja

Yezerani mtunda wa mwendo kuchokera pakhoma ndikutsitsa mu khola loyang'ana kukhoma. Onetsetsani mitengo ya kanjedza pansi pomwepo. Kwezani mwendo wakumanzere kulowera padenga, ndikwere pamwamba pa mpira wa phazi lamanja. Kufikira ndi mwendo wakumanzere, tengerani zolemera m'manja ndikudumphani phazi lakumanja mpaka mutayang'ana pansi kapena mpaka phazi lanu lakumanzere ligunda khoma, ndikugawanitsa miyendo kuti ikhale yoyenera. Sungani manja molunjika, osatseka. Gwiritsani ntchito zala zakumaso ngati mabuleki kuti mubwerere kumbuyo ngati mukumva kuti mugwa (monga momwe mungadzikankhire kumbuyo m'mbali).

Chitani zobowolera m'manja 3 mpaka 5.

Chitani Zolimbitsa Thupi Lanu Lathunthu la Yoga

N'zosavuta kukoka minofu ya hamstring, kumbuyo, kapena pamapewa ngati mupita molimbika komanso mofulumira kulowa m'manja (makamaka ngati simukutenthedwa).M'malo modalira mwayi komanso kuthamanga, lingalirani zolowa pamalo oyimapo mozungulira ngati malo oyenera ndi maluso-ndichifukwa chake Kristoffer akuwonetsa kuti muyambe chogwirizira chonse ngati momwe mungayambitsire choikapo dzanja.

Pamapeto pake, muzindikira mtunda womwe umakulolani kuti muthamangire osakhudza khoma, koma kukhala nayo ngati ukonde wachitetezo poyamba ndikothandiza, akutero. Mukasowa khoma, gwiritsani ntchito pachimake, mutembenuzire ntchafu mkati, ndikufikira mapazi onse molunjika. Finyani miyendo palimodzi ndikuchita nawo pachimake. Mosamala, bwerani momwe mudakulira, phazi limodzi kamodzi, akutero. Mukakhala kuti mukuwongolera bwino (ndipo mumatha kusinthasintha mokwanira), mutha kuyesa kugwa kuchokera pa choyimitsira dzanja chanu kukhala gudumu.

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