Yoga Yoyendetsa Magazi

Zamkati

• Galu Woyang'ana Kutsika
• Wankhondo II
• Triangle
• Miyendo ikukweza khoma
• Pitani ku mulingo wotsatira
• Kutenga
• Kuyesedwa Bwino: Yoga Yofatsa

Kuyenda koyipa kumatha kuyambitsidwa ndi zinthu zingapo: kukhala tsiku lonse pa desiki, cholesterol, kuthamanga kwa magazi, ngakhale matenda ashuga. Itha kuwonekeranso m'njira zambiri, kuphatikiza:

• dzanzi
• manja ozizira ndi mapazi
• kutupa
• kukokana kwa minofu
• tsitsi lofooka ndi misomali
• zophulika
• mabwalo amdima pansi pamaso panu

Mwamwayi, pali njira zambiri zolimbana nazo monga pali zizindikiro. Mungayesere:

• mankhwala
• zakudya
• kupewa kusuta
• kuchita masewera olimbitsa thupi

Kuyenda ndikofunikira kuti mukhale ndi thanzi labwino m'magulu ambiri, kuphatikiza thanzi la magazi. Yoga siimodzi mwazinthu zopezeka kwambiri zolimbitsa thupi (ndizotsika pang'ono ndipo zimatha kuchitidwa ndi anthu m'magulu onse), komanso ndi imodzi mwamitundu yabwino kwambiri yochitira masewera olimbitsa thupi.

Zotsatira zotsatirazi ndizowonjezera zabwino pakudziyang'anira kwanu ndikukhala ndi thanzi labwino. Izi ndizowona makamaka ngati mukulimbana ndi zovuta kuzungulira, ziribe kanthu chifukwa chake kapena mawonekedwe amthupi lanu.

Zida zofunikira: Ngakhale yoga imatha kuchitidwa popanda matayala a yoga, imodzi imalimbikitsidwa pamalingaliro omwe ali pansipa. Itha kukuthandizani kuti musasunthike ndipo imagwiritsidwanso ntchito m'maulangizi ena.

Galu Woyang'ana Kutsika

Galu Woyang'ana Pansi ndiwofunika kuti aziyenda chifukwa amaika m'chiuno mwako pamwamba pa mtima wako ndi mtima wako pamwamba pamutu pako, zomwe zikutanthauza kuti mphamvu yokoka imathandizira kuyendetsa magazi kumutu kwako. Zimalimbikitsanso miyendo yanu, zimapangitsa kuti magazi aziyenda bwino.

Minofu imagwira ntchito: nyundo, latissimus dorsi, deltoids, glutes, serratus anterior, ndi quadriceps

1. Yambani pazinayi zonse, ndi mapewa anu pamwamba pa manja anu, mchiuno mwanu pamwamba pa mawondo anu, ndi zala zanu zalowera pansi.
2. Pumirani kwambiri, ndipo mukatuluka, kanikizani mmanja mwanu mukakweza mchiuno mwanu mlengalenga, ndikuwongola mikono ndi miyendo yanu.
3. Kwa ena, izi zitha kukhala zabwino nthawi yomweyo. Kwa ena, mungafune kuyenda ndi mapazi anu ndikungokhudza momwe zimakhalira bwino.
4. Pumirani mwachizolowezi koma mozama mukamakanikizira chala chilichonse ndikudina zidendene pansi. Zidendene zanu sizingakhale pansi pano, kutengera mawonekedwe anu, koma mukufuna kuti azigwira ntchito pamenepo, kuti miyendo yanu ikhale yogwira.
5. Lolani khosi lanu kupumula, koma musalole kuti lipachike.
6. Khalani pano kwa nthawi yayitali, mpweya wabwino. (Mutha kubwereza kangapo, ngakhale zingakhale bwino kuchita mndandanda wonse kangapo, kuyambira nthawi iliyonse ndi izi.)

Wankhondo II

Warrior II ndiwodabwitsa pakusintha minofu m'miyendo mwanu. Minofu yanu idzakhala ikupanikiza ndikumasula mitsempha ya miyendo yanu, motero kukulitsa kufalikira kwabwino.

Minofu imagwira ntchito: quadriceps, piriformis, minyewa yam'chiuno, scalenes, ndi pectoralis yaying'ono

1. Kuchokera pa Galu Woyang'ana Kutsika, yang'anani pakati pa manja anu ndikupondaponda phazi lanu lamanja pafupi kwambiri momwe mungafikitsire pakati pa manja anu. Ngati sizingopita pakati pawo, mutha kuthandizira kupitako patsogolo ndi dzanja.
2. Musanakweze manja anu pansi, tembenuzani phazi lanu lakumanzere kuti kunja kwake kuthamangire kumbuyo kwa mphasa. Phazi lanu lakumaso liyenera kulumikizidwa ndi zala zakumaso zikuyang'ana kutsogolo. Ngati mutayendetsa mzere kuchokera kumbuyo kwa chidendene chakumanja kupita kumbuyo kwa mphasa, iyenera kugunda pakati pa phazi lanu lakumbuyo. (Dziwani: Ngati mukumva osakhazikika pankhaniyi, pendani phazi lanu lamanja pang'ono kumanja, koma khalani olumikizana molingana.)
3. Limbikitsani kwambiri, ndipo mukamatulutsa mpweya, gwirani manja anu moimirira. Izi zitanthauza kukanikiza mwamphamvu kumapazi anu ndikuyamba ndi dzanja lanu lamanzere likubwera kutsogolo kwa thupi lanu, pansi pa nkhope yanu, kenako mmwamba, kutsogolo, ndikumapeto kwa mutu wanu, dzanja lanu lamanja likutsatira mpaka mutapanga "T" ndi mikono yanu.
4. Mukamagwira ntchitoyi, yang'anani mayendedwe anu: Bondo lanu lakumanja liyenera kukhala pamtunda wa digirii 90, ndi bondo lanu pamiyendo yanu, ndikukankhira kumapeto kwa phazi lanu lakumbuyo. Mwendo wanu wamanzere uyenera kukhala wowongoka, chifuwa chanu chitseguke kumanzere kwa mphasa, ndipo mikono yanu ikukwera paphewa. Yang'anirani kudzanja lanu lamanja.
5. Mukakhazikika pamalingaliro ndikukhala omasuka munjira yanu, pumani mkati ndi kutuluka mwakuya komanso pang'onopang'ono osachepera katatu.
6. Mutatha kutulutsa mpweya wanu wachitatu, pumaninso kamodzi, ndipo mukamatulutsa mpweyawo, gwedezani manja anu pansi, mbali iliyonse ya phazi lanu lamanja. Bwererani ku Galu Woyang'ana Kutsika. Kenako bwerezani ndi phazi lanu lakumanzere patsogolo.

Triangle

Triangle imakhalanso poyimira, ndiye ina yomwe ndiyabwino kutulutsa kwaminyewa komanso kufalikira kwamiyendo. Izi zimaphatikizapo kutsegula chifuwa chanu ndikukulitsa m'mapapu, zomwe zimathandizira kufalikira kwamtambo wanu.

Minofu imagwira ntchito: sartorius, piriformis, gluteus medius, obliques, ndi triceps

1. Yambani pobwereza njira kuti mulowe mu Warrior II.
2. M'malo mokhazikika mu Warrior II, pumirani pamene mukuwongola mwendo wanu wakutsogolo ndikusanjika manja anu miyendo yanu, mu "T."
3. Mukamatulutsa mpweya, pezani mutu wanu pamiyendo yanu yakumanja kuchokera mchiuno mwanu, kusunga msana wanu wamtali ndi mikono yanu mogwirizana ndi mapewa anu, kotero "T" adzalumikizana nanu.
4. Pumulani dzanja lanu lamanja pamapazi anu, akakolo, kapena pakhosi. Dzanja lanu lamanzere liyenera kufikira kumwamba. Kuyang'anitsitsa kwanu kumatha kuyang'ana kutsogolo, kumanzere, kapena kumanzere (ngati mukumva ngati muli ndi ndalama zokwanira kutero).
5. Limbikirani kumapazi anu ndikulumikiza minofu yanu yamiyendo mukamayesetsa kuti chifuwa chanu chitseguke mbali, ndikupumira kwambiri.
6. Mutapumira katatu, kwezani chifuwa chanu m'chiuno mwanu mutagwiranso mwendo wakutsogolo. Mutha kusinthana mbali ina monga mudachitira Warrior II. (Ngati mukubwereza ndondomekoyi, bwererani kuti muyambe 1 ndikubwereza ndondomekoyi kawiri, pogwiritsa ntchito chithunzi chotsatira ngati chithunzi chotsalira kuti mutseke ntchitoyi.)

Miyendo ikukweza khoma

Kuyika miyendo yako pakhoma sikungokhala kupotoza kwakuti kumayika miyendo yanu pamwamba pamtima, komanso kusinthanso momwe ambiri a ife timakhalira tsiku lonse. Udindowu ungathandize kuti magazi aziyenda bwino, kuchepetsa kuphatikizika kwa magazi kapena madzimadzi kumapeto kwanu omwe atha kukhala okalamba.

Minofu imagwira ntchito: mitsempha ndi khosi, komanso kutsogolo kwa torso

1. Pachifukwa ichi, sungani matayala anu kukhoma komwe kuli malo m'munsi mwake, pomwe khoma limakumana pansi, ndikokwanira khoma lomwe miyendo yanu imatha kulitambasula osagogoda chilichonse.
2. Khalani pafupi ndi khoma. Ndiye, pogona ndi mapazi ako pansi, mawondo atawerama.
3. Yendetsani kumunsi kwanu kumbuyo / kumtunda kwa mchira, kukweza phazi lanu ndikusunthira bwino torso yanu kuti idutse khoma ndikukumbatira mafupa anu atakhala pansi pakhoma. Mukakhala omasuka (mungafunikire kugwedeza pang'ono), kwezani miyendo yanu khoma. Muthanso kuyika bulangeti kapena bulangeti pansi panu ngati kuli bwino.
4. Pumulani manja anu pafupi nanu, zikhatho. Mutha kukhala pano bola momwe mungafunire.

Pitani ku mulingo wotsatira

Ngati mumakhala omasuka muzotembenuza, ndipo ngati mumakhala olimba, mphamvu zapakati, ndi ma yoga, mutha kuyika "miyendo mlengalenga", m'malo mokweza khoma. Sipangakhale malo opumira mofananamo, koma ndizabwino kufalitsa komanso pachimake.

1. Khalani pamphasa panu ndikutenga malo a yoga kotero kuti mukakhoza kugona mukamagona.
2. Gona pamphasa, mawondo anu atawerama, ndikukweza mchiuno mwanu, ndikuyika pansi pa sacrum yanu. Onetsetsani kuti ilimba pansi ndipo mukupumuliratu.
3. Kuyika manja anu pambali pa thupi lanu, mitengo ya kanjedza ikukanikiza pansi, kwezani mawondo anu pachifuwa.
4. Limbikitsani kwambiri. Mukamatulutsa mpweya, yambani kutambasula miyendo yanu padenga pang'onopang'ono komanso mosamala.
5. Limbikitsani sacrum yanu kuti mulandire chithandizo, khalani pano kwa mpweya wokwanira 10, musanatulukire momwe mudalowetsedwamo. Bwerani maondo anu pachifuwa ndipo pang'onopang'ono pindani m'chiuno mwanu pamene mukubweza mapazi anu pansi. Kenako dinani kumapazi anu ndikukweza m'chiuno kuti muchotse.

Kutenga

Ngakhale mavuto ena oyenda mozungulira amayamba chifukwa cha matenda enaake, anthu ambiri aku America amathana ndi zovuta kuzungulira ndipo samadziwa. Chifukwa chiyani? Chifukwa timayiyika pama desiki athu tsiku lonse osagwiritsa ntchito kayendedwe kathu koyenda mwanjira zomwe timayenera kuchita.

Pogwiritsira ntchito njira zomwe zingapondereze ndikusokoneza mitsempha m'miyendo mwathu ndikupeza mphamvu yokoka magazi osunthika ndikusintha magazi, titha kusintha magawidwe athu ndikuchepetsa mavuto. Kaya muli ndi vuto kapena ayi, ndondomeko ya yoga yomwe ili pamwambayi ingathandize thupi lanu kugwira bwino ntchito pakusintha magawidwe anu.

Kuyesedwa Bwino: Yoga Yofatsa