Yesani Izi: 21 Yogwirizana Yogwirizana Imatha Kugwirizana Mukamamanga Minofu

Zamkati

• Zoyambira
• Kupuma
• Kuyimirira Patsogolo
• Anakhala Kupindika
• Mtengo Wachiwiri
• Kachisi
• Mpando
• Wankhondo III
• Chizolowezi chapakatikati
• Boti Pose
• Pitani Bend ndi thabwa
• Malingaliro a Mwana Wothandizidwa
• Choyimitsira dzanja
• Wovina kawiri
• Bridge ndi Kuyimilira Pamapewa
• Mpando ndi Phiri
• Chizoloŵezi chapamwamba
• Wankhondo Wouluka
• Thabwa iwiri
• Galu Woyang'ana Pansi Pansi
• Tsamba Lopindidwa
• Mpando Wachifumu
• Star Pose
• Gudumu lamiyendo imodzi
• Mfundo yofunika

Ngati mumakonda zabwino zomwe yoga imapereka - kupumula, kutambasula, ndi kulimbikitsa - komanso kukumba mwachangu ndi ena, yoga yoga ikhoza kukhala masewera olimbitsa thupi omwe mumakonda.

Wochezeka kwa oyamba kumene njira zonse zopindulira, yoga wa mnzake angatsutse thupi lanu komanso kulumikizana kwanu ndi kudalira mnzake.

Pansipa, tapanga njira zitatu - zoyambira, zapakatikati, komanso zopita patsogolo - kuti zikuthandizeni kukhala yoga yoga, kenako kukuthandizani kuti muzidziwe bwino. Gwirani mnzanu wapamtima, mnzanu wapamtima, abambo anu, kapena anzanu olimbitsa thupi, ndipo pezani Zen!

Zoyambira

M'magulu awa a yoga oyanjana nawo, mudzayamba kuzolowera kugwira ntchito ndi thupi lina momwe mungachitire. Dziwani kupuma ndi mnzanu, komanso kuzigwiritsa ntchito poyerekeza ndi kukana.

Kupuma

Yambani mu malo awa kuti mufananize mpweya wanu ndi zolinga zanu ndi za mnzanuyo.

Minofu yayikulu imagwira ntchito:

• m'mimba
• lats
• ziphuphu
• Zowonjezera

Kuti muchite izi:

1. Khalani otambasula mwendo mutatembenuzirana.
2. Sindikizani misana yanu yakumtunda palimodzi, kuti manja anu agone bwino pambali panu.
3. Tsekani maso anu ndikupumira, kenako tulutsani mpweya, ndikupumira limodzi.

Kuyimirira Patsogolo

Yambani kutambasula minofu yanu yamiyendo ndikuyesa kulimbitsa thupi kwanu ndi Forward Fold.

Minofu yayikulu imagwira ntchito:

• m'mimba
• mitsempha
• alireza
• gastrocnemius

Kuti muchite izi:

1. Imani ndi msana wina ndi mnzake, kukhudza.
2. Wokondedwa aliyense amagwada m'chiuno, osasunthika miyendo yawo ndikubweretsa nkhope zawo m'maondo awo.
3. Bweretsani manja anu m'manja mwa mnzanuyo kuti mumvetse, mukuyendetsa mwamphamvu m'mapewa awo mukamapuma ndikukhazikika.

Anakhala Kupindika

Tambasulani thupi lanu lakumtunda ndi Seated Twist.

Minofu yayikulu imagwira ntchito:

• m'mimba
• lats
• owombera

Kuti muchite izi:

1. Ganizirani za kupuma.
2. Inhale, ndi pa exhale, onse awiri amapotoza matupi awo kumanja, kuyika dzanja lawo lamanzere pa bondo lawo lamanja ndi dzanja lawo lamanja pa bondo lamanzere la mnzawo, akuyang'ana paphewa pawo.
3. Pitirizani kupuma, kupotoza pang'ono ndi mpweya uliwonse.

Mtengo Wachiwiri

Kuyika kwamiyendo imodzi ngati Mtengo Wachiwiri kumayesa kuyesa kulimba kwanu.

Minofu yayikulu imagwira ntchito:

• m'mimba
• ziphuphu
• mchiuno
• anayi
• mitsempha

Kuti muchite izi:

1. Imani pafupi ndi mnzanu, m'chiuno ndikukhudza.
2. Lonjezerani mikono yanu mkati molunjika pamwamba pamutu panu, ndikulumikiza kuti manja anu akumane.
3. Wokondedwa aliyense amanyamula phazi lakunja, amapinda bondo lawo, ndikuyika phazi lawo moyandikana ndi ntchafu yamkati.
4. Bweretsani mikono yanu kunja kwa thupi lanu, ndikukumana ndi kanjedza.
5. Tengani zopumira zingapo ndi zotulutsa pano, kuyang'ana kukhazikika ndikuwonjezera thupi lanu.

Kachisi

Tambasulani kwambiri thupi lanu lonse ndi mtundu wa Temple.

Minofu yayikulu imagwira ntchito:

• m'mimba
• mchiuno
• anayi
• mitsempha
• lats

Kuti muchite izi:

1. Imani moyang'anizana ndi mnzanu muli ndi malo ambiri pakati panu.
2. Onse awiri amadumphira m'chiuno, kuyimilira pomwe ma torsos amafanana ndi nthaka.
3. Kwezani mitu yanu, ndikubweretsa manja anu mmwamba kuti kumbuyo kwanu kuli mozungulira pansi ndi manja anu akukhudza.
4. Tengani mpweya wambiri pano, kukankhira m'manja mwa mnzanu ndikumverera kutambasula kumbuyo kwa miyendo yanu.

Mpando

Monga squat koma mothandizidwa, Wothandizirana naye Pose amakulolani kuti mulowe mu mpando kuti mulunjike miyendo yanu.

Minofu yayikulu imagwira ntchito:

• m'mimba
• alireza
• mitsempha
• ziphuphu
• ziphuphu
• lats

Kuti muchite izi:

1. Imani ndi mapazi anu limodzi moyang'anizana ndi mnzanu, kusunga ma fili 2-3 pakati panu. Yang'anitsanani.
2. Tengani manja anu wina ndi mzake ndikuuzira. Pa exhale, squat pogwiritsa ntchito mnzanu ngati kukana, kuyimilira pomwe ntchafu zanu zikufanana ndi nthaka.
3. Tsimikizani torso yanu pang'ono. Mutha kusintha momwe phazi lanu likuyendera kuti mukwaniritse izi.
4. Pumirani apa, kukhala ndi mawonekedwe abwino.

Wankhondo III

Limbikitsani kukhazikika kwanu, mphamvu zanu, komanso kusinthasintha kwanu ndi Warrior III.

Minofu yayikulu imagwira ntchito:

• m'mimba
• ziphuphu
• mitsempha
• gastrocnemius
• lats
• ziphuphu

Kuti muchite izi:

1. Imani moyang'anizana ndi mnzanu wokhala ndi mapazi 4-5 pakati panu.
2. Lonjezerani manja anu pamwamba ndikudumphira m'chiuno, kwezani mwendo umodzi kumbuyo kwanu ndikusunga m'chiuno mwanu pansi. Inu ndi mnzanu muyenera kusankha miyendo yotsutsana moyenera.
3. Mukamapita patsogolo, gwirani manja kapena maloko a mnzanu, kuyimitsa pomwe ma torsos anu akufanana ndi nthaka. Yang'anirani pansi.
4. Lembani ndi kutulutsa mpweya pano, pogwiritsa ntchito mnzanu moyenera.

Chizolowezi chapakatikati

Yambani kudalira kwambiri thupi la mnzanu munthawi imeneyi yoga yotsatira. Ndibwino kuti muzitha kutentha ndi zina mwazomwe mumayambira musanadumphe kuno.

Onetsetsani kuti mumasangalala mukamayenda motere, chifukwa izi zimapangitsa kuti zovuta zizikhala zosavuta kuzichita.

Boti Pose

Mutu wanu udzatsutsidwa ndi Boat Pose.

Minofu yayikulu imagwira ntchito:

• m'mimba

Kuti muchite izi:

1. Yambani kukhala pansi, moyang'ana mnzanu.
2. Pindani miyendo yanu ndikubzala zidendene zanu pansi, ndikuyika zala zanu motsutsana.
3. Tambasulani manja anu patsogolo panu ndipo gwiranani mikono yanu kutsogolo kwa dzanja.
4. Mbali imodzi imodzi, yambani kukweza phazi lanu pansi, kulola kuti kokhako lanu likomane ndikukulitsa mwendo wanu. Matupi anu ayenera kupanga W mukakhazikitsa.
5. Pumirani kuno, kukhalabe olimba komanso mawonekedwe abwino.

Pitani Bend ndi thabwa

Kwezani pulani yofananira pogwiritsa ntchito mnzanu ngati pulogalamu.

Minofu yayikulu imagwirira ntchito mnzake 1:

• m'mimba
• anayi
• mitsempha
• gastrocnemius

Minofu yayikulu imagwirira ntchito mnzake 2:

• m'mimba
• triceps
• Zowonjezera
• owombera
• ziphuphu
• mitsempha
• gastrocnemius

Kuti muchite izi:

1. Mnzake 1 amatenga Forward Fold.
2. Wothandizana naye 2 adaganiza zotchinga kumtunda kwa mnzake 1 kumbuyo: Ikani mwendo umodzi nthawi imodzi, kupumula nsonga za mapazi anu kumbuyo kwa mnzake 1.

Malingaliro a Mwana Wothandizidwa

Partner 2 adzawonjezera kulemera kwa 1's Child's Pose, kuwalola kuzama kwambiri. Muzisinthana pamalo aliwonse.

Minofu yayikulu imagwira ntchito:

• m'mimba

Kuti muchite izi:

1. Wothandizana naye 1 amatenga Pose ya Mwana: Khalani zidendene, mawondo afalikire, ndikuyika torso yanu pakati pa miyendo yanu, ndikutambasula manja anu patsogolo.
2. Partner 2 amakhala mokhala kumbuyo kwa mnzake 1, ndikukhazika nsana pansi kwa mnzake 2 ndikutambasulira miyendo yanu kunja.

Choyimitsira dzanja

Mnzake 2 amatha kuchita zoyimilira pamanja ndi othandizira 1. Sinthani maudindo ngati zingatheke kuti nonse muthe kusangalala nawo.

Minofu yayikulu imagwira ntchito:

• m'mimba
• owombera
• Zowonjezera
• lats

Kuti muchite izi:

1. Mnzake 1 wagona pansi, manja atambasulidwa kutsogolo.
2. Wothandizana naye 2 amakhala ndi malo okwera pamwamba pa mnzake 1, akuyika manja awo pamapazi a 1 ndi m'manja mwa mnzake 1.
3. Inhale, ndipo pamalopo, mnzake 1 ayamba kukhala tsonga pomwe mnzake 2 amadalira m'chiuno. Imani pomwe thupi lapamwamba la mnzake 2 limayang'ana pansi.

Wovina kawiri

Chitani chithunzi choyenera cha Instagram kuti mulimbikitse kusinthasintha ndikumverera bwino kwambiri m'chiuno mwanu.

Minofu yayikulu imagwira ntchito:

• m'mimba
• ziphuphu
• mitsempha
• anayi

Kuti muchite izi:

1. Yambani kuyimirira, moyang'anizana ndi mnzanuyo pafupi mapazi awiri pakati panu. Lembani phazi lakumanja la mnzake 1 ndi phazi lamanja la mnzake.
2. Onse awiri akukweza manja awo akumanja, ndikubweretsa mitengo ikanjana pakati.
3. Onse awiri amatenga bondo lawo lamanzere, ndikubweretsa phazi lawo pansi.
4. Yambani kugwada m'chiuno wina ndi mnzake, kukanikiza m'manja ndikutsogolera phazi lanu kumwamba.
5. Lembani ndi kutulutsa apa, kuyesa kubweretsa phazi lanu mopitilira muyeso uliwonse.

Bridge ndi Kuyimilira Pamapewa

Chingwe chanu chonse chakumbuyo - kapena kumbuyo kwa thupi lanu - chimayamba kulimbitsa thupi ndi izi. Mosinthana mbali iliyonse, ngati zingatheke.

Minofu yayikulu imagwira ntchito:

• m'mimba
• mitsempha
• ziphuphu

Kuti muchite izi:

1. Mnzake 1 amaganiza zapa Bridge Bridge: mawondo atawerama, mapazi atagwa pansi, ndi mbuyo ndi kumbuyo kwake atapanikizika mpaka kumwamba.
2. Mnzake 2 amatenga Paphewa Lothandizidwa Kuyimilira mnzake 1: Ikani mapazi anu pa mawondo a mnzanu 1, kumbuyo pansi. Mnzake 2 ayenera kupitilira m'miyendo, ndikupanga mzere wolunjika kuchokera mawondo mpaka mapewa.

Mpando ndi Phiri

Mnzake 1 amagwira ntchito zambiri pano, mothandizidwa ndi kulimbana kwa mnzake 2.

Minofu yayikulu imagwirira ntchito mnzake 1:

• m'mimba
• anayi
• mitsempha
• ziphuphu
• lats
• ziphuphu
• triceps

Minofu yayikulu imagwirira ntchito mnzake 2:

• m'mimba
• anayi
• gastrocnemius

Kuti muchite izi:

1. Mnzake 1 amatenga Mpando Wachifumu, atakhala pansi kwinaku akutambasula manja awo patsogolo.
2. Mnzake 2 amaika phazi lawo m'modzi pa mawondo a mnzake 1, onse atagwirana manja kapena maloko, pomwe mnzake 1 wayimirira.
3. Partner 1 amangodalira kuti athandizire kulemera kwa mnzake 2.

Chizoloŵezi chapamwamba

Mawilo ophunzitsira achotsedwa pantchito yapaderayi, komwe mungayese mphamvu zanu, kulimbitsa thupi, kuyenda kwanu komanso mgwirizano - komanso kudalirana - komwe muli ndi mnzanu.

Zambiri mwaziwonetserozi zimawerengedwa kuti acro yoga, yomwe ndi njira yogawana ndi yoga.

Ngati ndinu wamkulu kuposa mnzanu (kapena mosemphanitsa), konzekerani kuyambira pamalo okhazikika mpaka nonse mukakhale omasuka kuti muthe kutuluka.

Wankhondo Wouluka

Monga chimodzi mwazofunikira - komanso zosangalatsa! - yoga wothandizana naye amasunthira, wankhondo wouluka amalola kuti aliyense azikhala omasuka ndi mnzake akakhala akuuluka.

Minofu yayikulu imagwirira ntchito mnzake 1:

• m'mimba
• mitsempha
• anayi
• gastrocnemius

Minofu yayikulu imagwirira ntchito mnzake 2:

• m'mimba
• ziphuphu
• mitsempha
• lats

Kuti muchite izi:

1. Mnzake 1 ayamba kugona pansi.
2. Mnzake 1 akukweza miyendo yawo pansi, mawondo atapindika, kotero mnzake 2 akhoza kuyimitsa yawo motsutsana ndi mnzake 1 mapazi.
3. Wogwira manja kuti athandizire, mnzake 1 amatambasula miyendo yake, ndikukweza mnzake 2 pansi. Mnzake 2 amateteza thupi lawo molunjika.
4. Nonse mukakhala olimba, tulutsani manja anu, ndi mnzanu 2 akutambasula manja patsogolo pawo.

Thabwa iwiri

Mitengo iwiri ndiyabwino kuposa imodzi. Yesani thupi lanu lonse ndi kusunthaku.

Minofu yayikulu imagwira ntchito:

• m'mimba
• owombera
• Zowonjezera
• ziphuphu
• mitsempha

Kuti muchite izi:

1. Mnzake 1 amatenga thabwa lalitali.
2. Mnzake 2 amakhala ndi thabwa pamwamba pa mnzake 1: Mangani m'chiuno, ikani manja anu m'miyendo mwawo, kenako ndikwereni mosamala mapazi anu ndi akakolo m'mapewa awo, mwendo umodzi umodzi.

Galu Woyang'ana Pansi Pansi

Tambasulani ndikulimbitsa ndi Galu Woyang'ana Pansi kawiri. Ngati mukugwira ntchito yolumikizira dzanja, izi ndi njira yabwino.

Minofu yayikulu imagwira ntchito:

• m'mimba
• Zowonjezera
• mitsempha

Kuti muchite izi:

1. Mnzake 1 wagona chafufumimba pansi, manja ndi miyendo moloza kukankhira kwa Galu-Woyang'ana Pansi - manja pachifuwa komanso kumapazi.
2. Mnzake 2 amatenga Galu Woyang'ana Kutsika pamwamba pa mnzake 1 - mnzake 2 mapazi kumapeto kwenikweni kwa mnzake 1 ndi manja pafupi phazi limodzi patsogolo pa mnzake 1.
3. Partner 1 imakwera mpaka Galu Woyang'ana Kutsika pomwe mnzake 2 amakhazikika pazoyerekeza zawo.
4. Thupi la Partner 2 limaliza kupanga cham'mbuyo, mozondoka L.

Tsamba Lopindidwa

Apa, mnzake 1 amathandizira mnzake 2 pomwe amapuma pang'ono.

Minofu yayikulu imagwirira ntchito mnzake 1:

• m'mimba
• khosi
• anayi
• gastrocnemius

Minofu yayikulu imagwirira ntchito mnzake 2:

• m'mimba
• ziphuphu
• mitsempha

Kuti muchite izi:

1. Ganizirani malo ankhondo omenyera nkhondo.
2. Siyani manja a wina ndi mnzake.
3. Mnzake 2 amapindika m'chiuno, kusiya mikono yawo ndi torso zikulendewera.

Mpando Wachifumu

Tengani mpando wanu wachifumu! Apanso, mnzake 1 azikhala akuyendetsa katundu pomwe mnzake 2 adzafunika kudziwa bwino.

Minofu yayikulu imagwirira ntchito mnzake 1:

• m'mimba
• mitsempha
• anayi
• gastrocnemius
• owombera
• Zowonjezera

Minofu yayikulu imagwirira ntchito mnzake 2:

• m'mimba
• mitsempha
• gastrocnemius

Kuti muchite izi:

1. Mnzake 1 wagona kumbuyo kwawo, miyendo ikutambasukira m'mwamba.
2. Mnzake 2 akuyimirira mnzake 1, mapazi mbali zonse za khosi la 1.
3. Mnzake 1 akugwada.
4. Partner 2 amakhala kumbuyo pamapazi a mnzake 1.
5. Wokondedwa 1 amatambasulira miyendo yawo mmwamba.
6. Mnzake 2 amapinda miyendo yawo, ndikuyika mapazi awo m'manja a mnzake 1.

Star Pose

Khalani omasuka kukhala mozondoka mu Star Pose.

Minofu yayikulu imagwirira ntchito mnzake 1:

• m'mimba
• anayi
• mitsempha
• gastrocnemius
• owombera
• Zowonjezera
• triceps

Minofu yayikulu imagwirira ntchito mnzake 2:

• m'mimba
• triceps
• ziphuphu
• mitsempha

Kuti muchite izi:

1. Mnzake 1 wagona kumbuyo kwawo, miyendo ikutambasukira m'mwamba.
2. Partner 2 amayimirira mutu wa mnzake 1, ndiye onse awiri amagwirana manja.
3. Mnzake 2 amaika mapewa awo kumapazi a mnzake 1, kenako amalumphira thupi lawo lakumunsi mumlengalenga, ndikugwiritsa ntchito mikono yawo kuti apeze bwino.
4. Mukakhazikika pamalo okwera ndege, miyendo igwere panja.

Gudumu lamiyendo imodzi

Mufunikira kusinthasintha kwakukulu komanso kuyenda kwa Gudumu lamiyendo imodzi - kuphatikiza ndikuti kuchita izi ndikusunthira limodzi ndi mnzanu kumakupatsani kukhazikika.

Minofu yayikulu imagwira ntchito:

• m'mimba
• Zowonjezera
• lats
• ziphuphu
• mitsempha

Kuti muchite izi:

1. Onse awiri amayamba atagona chagwada, mawondo atapinda, mapazi atagwa pansi, zala zikukhudza.
2. Ikani manja anu ndi zala moyang'anizana ndi mapazi anu - muyenera kukweza manja anu mozungulira kuti mutero.
3. Kwezani kupyola manja anu ndi mapazi anu pachimake, kutambasula mikono ndi miyendo yanu kuti thupi lanu likhale U.
4. Pepani mwendo umodzi pansi, wonjezerani kwathunthu, ndikukumana ndi phazi la mnzanu pakati.

Mfundo yofunika

Kuyambira koyambira mpaka kupita patsogolo, yoga yoga ndi njira yapadera yolumikizirana ndikumanga minofu. Khalani okhazikika pazolumikizira, pang'onopang'ono mukuyenda mpaka zovuta - ndipo musaiwale kusangalala mukamazichita!

Nicole Davis ndi wolemba ku Madison, WI, wophunzitsa payekha, komanso mlangizi wamagulu omwe cholinga chake ndikuthandiza azimayi kukhala moyo wamphamvu, wathanzi, komanso wosangalala. Pamene sakugwira ntchito limodzi ndi amuna awo kapena kuthamangitsa mwana wawo wamkazi, akuwonera makanema apa TV kapena kupanga buledi wouma. Pezani iye pa Instagram pazakudya zolimbitsa thupi, #omlife, ndi zina zambiri.