13 Osegula Mchiuno

Zamkati

• Kugwiritsa ntchito mopitirira muyeso komanso kusagwira ntchito
• Mahaki otambasula
• 1. Kuyimirira kwa bandeji
• 2. Kugwada mchiuno-kutambasula kutambasula
• 3. Spiderman kutambasula
• 4. Zipolopolo
• 5. Kutambasula kwazitali
• 6. Mbali yoyipa
• 7. Anakhala pansi kasinthasintha m'chiuno
• 8. Anakhala pansi agulugufe
• 9. Lonse-ngodya atakhala patsogolo unakhota
• 10. Nkhunda ingoima
• 11. Supine pigeon pose
• 12. Thovu wodzigudubuza
• 13. Kutikita minofu ku Thai
• Kutenga
• 3 Yoga Amatengera Chiuno Cholimba

Kugwiritsa ntchito mopitirira muyeso komanso kusagwira ntchito

Anthu ambiri amakhala ndi minofu yolimba ya m'chiuno. Ikhoza kuyambitsidwa chifukwa chogwiritsa ntchito mopitirira muyeso kapena kusagwira ntchito. Ngati muthamanga, kuzungulira, kapena kukhala tsiku lonse kuntchito, mutha kukhala ndi m'chiuno cholimba.

Chiuno cholimba chimatha kukhala chovuta kusuntha miyendo yanu. Amathanso kuwonjezera kukakamiza pa maondo ndi kutsikira kumbuyo. Izi zitha kupweteketsa komanso kusokoneza m'thupi lanu.

Mutha kutsegula m'chiuno mwanu pochita zolimbitsa thupi zosiyanasiyana zolimbitsa thupi. Izi zidzakuthandizani kuthana ndi kulimbitsa minofu yanu ya m'chiuno.

Mahaki otambasula

Choyamba, maupangiri angapo kuti mupindule kwambiri ndikusuntha kulikonse:

• Konzekerani koyamba. Yendani mozungulira pang'ono kapena sungani manja anu modekha poyenda kwathunthu. Kapena, chitambasulani mutatha kusamba kofunda.
• Werengani kupuma, osati masekondi. Sinthanitsani kuwerengera masekondi 15 ndikuwerengera 4 kapena 5 mpweya wakuya mkati ndi kunja.
• Sinthani. Mutha kusintha zolimbitsa thupi kuti muziyenda moyenera, moyenera, komanso zochitika zina. Lankhulani ndi adotolo oyambira, othandizira olimbitsa thupi, kapena ophunzitsira olimbitsa thupi kuti akuwongolereni.

Tsopano tiyeni tichite masewera olimbitsa thupi 13 ndikutambasula kuti mutsegule m'chiuno mwanu.

1. Kuyimirira kwa bandeji

Kutambasula kwa lunge kumagwira m'chiuno mwako, matako, ndi ntchafu. Kuyenda mobwerezabwereza kumatulutsanso zolimba mchiuno.

1. Imani ndi mapazi anu kutambasula m'chiuno. Gwiritsani ntchito abs yanu ndikutsitsa mapewa anu.
2. Yendetsani phazi lanu lamanja patsogolo.
3. Gwetsani thupi lanu mpaka ntchafu yanu yakumanja ikufanana ndi pansi. Tsamira kumanja kwanu pang'ono patsogolo panu.
4. Bwerani patsogolo pang'ono m'chiuno mwanu, ndikubwezeretsani nsana wanu ndikukhazikika.
5. Gwiritsani masekondi 15 mpaka 30. Yambani ndi gulu limodzi la maulendo awiri kapena anayi.
6. Kankhirani mu phazi lanu lakumanja kuti muyimirire. Bwerezani ndi mwendo wina.

2. Kugwada mchiuno-kutambasula kutambasula

Kuti mumve kusintha kosavuta pamiyendo yoyimirira, yesani kugwada mchiuno. Izi ndi zabwino ngati muli ndi zovuta zoyenda.

Ngati mukufuna thandizo lowonjezera, ikani chopukutira chopindidwa, bulangeti, kapena pedi pansi pa bondo lanu.

1. Gwadani pa bondo lanu lakumanzere. Ikani phazi lanu lakumanja lathyathyathya pansi patsogolo panu.
2. Bwerani bondo lanu lamanja mpaka madigiri 90. Ikani bondo lanu pamiyendo yanu yakumanja.
3. Ikani manja anu m'chiuno mwanu. Lungamitsani msana wanu ndikutsitsa mapewa anu.
4. Pepani pang'ono m'chiuno mwanu chakumanja. Gwiritsani mutu wanu wamkati ndi wamanzere.
5. Gwiritsani masekondi 30. Yambani ndi gulu limodzi lobwereza kawiri mpaka kawiri.
6. Sinthani miyendo ndikubwereza.

3. Spiderman kutambasula

Kusunthaku kumatambasula minofu m'chiuno mwanu. Ikugwiranso ntchito pachimake.Kutambasula kwa spiderman ndikofanana ndi ma lunge otsika ndi abuluzi omwe amakhala mu yoga.

1. Yambani posanja mmwamba manja ndi zala zanu.
2. Ikani bondo lanu lakumanja pafupi ndi chigongono chakumanja.
3. Ikani mchiuno mwanu pansi. Gwiritsani masekondi 30.
4. Bwererani kumalo okankhira. Bwerezani ndi mwendo wamanzere.

4. Zipolopolo

Zochita zolimbitsa thupi zimalimbitsa chiuno chanu. Zimathandizira kuthana ndi zovuta chifukwa chofooka komanso kusagwira ntchito. Kuchita masewera olimbitsa thupi nthawi zambiri kumagwiritsidwa ntchito kupweteka kwakumbuyo. Zipolopolo zidzatulutsanso kukongola kwanu.

1. Gonani pambali panu ndi mawondo anu atapindika pa digiri ya 45-degree.
2. Tsitsimutsani mutu wanu padzanja lanu lakumunsi, ndipo ikani dzanja lanu lina m'chiuno.
3. Lembani zidendene zanu ndi glutes wanu. Ikani m'chiuno mwanu pamwamba pa mzake.
4. Kusunga zidendene palimodzi, kwezani bondo lanu lakumtunda mwamphamvu osasuntha mchiuno mwanu. Osasuntha mwendo wanu wapansi pansi.
5. Bwerezani nthawi 8 mpaka 10. Sinthani mbali ndikubwereza.

5. Kutambasula kwazitali

Malo otambalala otambasula amachepetsa kukhazikika m'chiuno, kubuula, ndi kumbuyo. Ndizofanana ndi Cat-Cow ndi Frog Pose mu yoga.

1. Gwadani pansi. Ikani mawondo anu mochuluka kuposa chiuno chanu.
2. Lembani mawondo anu ndi mawondo anu. Lonjezani msana wanu.
3. Kokani m'chiuno mmbuyo kumbuyo kwanu.
4. Gwiritsani masekondi 30.

6. Mbali yoyipa

Mawonekedwe oyimira mbali amapezeka pazochita za yoga. Pamene mutambasula glutes ndi ntchafu yamkati, zimachepetsa kupsinjika m'chiuno.

1. Ikani mapazi anu atatu kapena anayi kutalika.
2. Sinthirani phazi lanu lakumanzere panja ndipo phazi lanu lamanja likhale la madigiri 45.
3. Bwerani bondo lanu lakumanzere mpaka madigiri 90. Kwezani mikono yanu kutalika.
4. Wonjezerani dzanja lanu lamanzere pansi ndi lamanja pamutu panu.
5. Yang'anani kutsogolo kwanu. Gwiritsani mpweya wa 3 mpaka 5.
6. Tulutsani ndikubwezeretsani mikono yanu kutalika. Lozani mapazi onse patsogolo.
7. Bwerezani kumanja.

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7. Anakhala pansi kasinthasintha m'chiuno

Kukhala pansi mozungulira mchiuno kumawongolera kuyenda kwa mchiuno komanso mayendedwe osiyanasiyana. Izi zitha kuchepetsa kukanika komanso kusapeza bwino.

Ngati muli ndi vuto la mawondo, pewani izi. Itha kuyika nkhawa kwambiri pabondo.

1. Khalani pansi. Pindani mawondo anu.
2. Ikani mapazi anu wokulirapo pang'ono kuposa phewa m'lifupi padera.
3. Kuti mukhale okhazikika, ikani manja anu pansi kumbuyo kwanu.
4. Flex phazi lako lamanja. Sungani mwendo wanu wamanzere m'malo mwake.
5. Bweretsani bondo lanu lakumanja mkati ndi pansi. Bwerezani mbali inayo.

8. Anakhala pansi agulugufe

Gulugufe wokhala pansi ndikutsegulira mchiuno komwe kumayika ntchafu zanu ndi kubuula kwanu.

Osadandaula ngati mawondo anu sali pafupi ndi nthaka. Mchiuno mwanu ukamasuka, mudzatha kuwatsitsa.

1. Khalani pansi ndi mapazi anu limodzi. Wongolani msana wanu.
2. Ikani manja anu pamwamba pa mapazi anu.
3. Yambirani kutsogolo kuchokera m'chiuno mwanu. Pepani zigongono zanu ntchafu zanu.
4. Gwiritsani masekondi 15 mpaka 30. Bwerezani 2 mpaka 4 nthawi.

9. Lonse-ngodya atakhala patsogolo unakhota

Ntchitoyi imatchedwanso malo okhala pansi. Zimatulutsa mavuto m'chiuno, mimbulu, ng'ombe, ndi kutsikira kumbuyo.

1. Khalani pansi ndi miyendo yanu yotseguka mpaka madigiri 90.
2. Ngati kumbuyo kwanu kukuzungulira mukakhala, kwezani m'chiuno ndikukhala pa yoga. Izi zikuthandizani kukulitsa msana wanu wakumbuyo.
3. Fikirani manja anu molunjika patsogolo. Lowetsani zala zanu kudenga.
4. Yambirani kutsogolo kuchokera m'chiuno mwanu. Wongolani msana wanu ndikuchita nawo pachimake.
5. Gwiritsani masekondi 15 mpaka 30. Bwerezani 2 mpaka 4 nthawi.

10. Nkhunda ingoima

Kuti mutambasuke kwambiri, yesani njiwa. Imamasula maondo anu, m'chiuno chakunja, ndi glutes. Chojambulachi chimatulutsanso mavuto mu minofu yanu ya psoas, yomwe imalumikiza ntchafu zanu ndi kutsikira kumbuyo.

Ngati muli ndi mawondo oyipa, ikani chopukutira kapena bulangeti lopindidwa pansi pa bondo lanu. Izi zikhala ngati khushoni.

1. Yambani pa zinayi zonsezo. Ikani bondo lanu lakumanzere kuseri kwa dzanja lanu lamanzere.
2. Ikani shin yanu yakumanzere pansi. Pepani phazi lanu lamanzere patsogolo.
3. Lonjezani mwendo wanu wakumanja kumbuyo kwanu. Ikani pamwamba pa akakolo anu pansi.
4. Ngati m'chiuno mwanu simukhudza pansi, aikeni pamwamba pa cholembera cha yoga kapena pilo.
5. Lonjezani msana. Pumulani manja anu pansi kapena malo ogawira yoga.
6. Gwirani kupuma 5 mpaka 10. Sinthani mbali ndikubwereza.

11. Supine pigeon pose

Ngati njiwa ingakhale yosasangalatsa, yesani supine pigeon pose. Izi ndizabwino ngati muli ndi mawondo oyipa kapena m'chiuno cholimba. Amatchedwanso nkhunda yotchedwa pigeon pose, kunama chithunzi-4 pose, kapena diso la singano.

Kuti mumuthandize, ikani mutu wanu pamtsamiro.

1. Gona chagada. Pindani mawondo anu.
2. Kwezani mwendo wanu wamanzere. Mutha kuyika phazi lanu lakumanzere kukhoma.
3. Lembani dzanja lanu lamanja pa ntchafu yanu yamanzere.
4. Gwirani ntchafu yanu yakumanja kwa mpweya wa 3 mpaka 5. Kuti mukulitse kutambasula, yesetsani kupanikizika.
5. Bwererani poyambira. Sinthani mbali ndikubwereza.

12. Thovu wodzigudubuza

Choyendetsa thovu chimatha kutulutsa mavuto m'chiuno mwanu, ma quads, ndi miyendo. Chida ichi chimakakamiza minofu ndi minofu yoyandikana nayo.

1. Ikani ntchafu yanu yakumanja pa chowongolera thovu.
2. Wongolani mwendo wanu wakumanja kumbuyo kwanu. Bwerani bondo lanu lakumanzere mpaka madigiri 90 ndikuyiyika pambali.
3. Pumutsani mikono yanu pansi patsogolo panu.
4. Pepani thupi lanu patsogolo ndi kumbuyo. Bwerezani mbali ndi mbali.
5. Pitirizani kwa masekondi 20 mpaka 30. Bwerezani kumanzere.

13. Kutikita minofu ku Thai

Kutikita minofu ku Thai ndi njira inanso yotulutsira minofu yanu. Kutikita kwamtundu kumeneku kumaphatikizira acupressure, kupanikizika kwakukulu, ndi mayendedwe ngati yoga.

Pakutikita ku Thai, mutha kuvala zovala zotayirira. Wothandizira wanu adzagwiritsa ntchito kukakamira, mwamphamvu. Zithandizanso kuti thupi lanu likhale pamalo omwe amakulitsa minofu yanu.

Kusisita ku Thai kumachitika pansi ndi mphasa. Komabe, njira zina zitha kuchitidwa patebulo la kutikita minofu.

Kutenga

Zochita zolimbitsa thupi za m'chiuno ndi zotambasula zimatha kuthana ndi zovuta m'chiuno mwanu. Kuti musangalale ndi maubwino awa, ndikofunikira kuzichita nthawi zonse. Muthanso kuyesa kutikita ku Thai.

Ngati mukuchira kuvulala kapena muli ndi zovuta zoyenda, lankhulani ndi dokotala kapena wothandizira. Amatha kulangiza zosintha zabwino pazosowa zanu.

3 Yoga Amatengera Chiuno Cholimba