Wepamusoro makumi matatu eyoga kurovedza muviri kune hutano hwemusana: kusimbisa uye kuzorora

Matambudziko ekumashure haana kujairika, uye pateni yemurume wemazuva ano. Kugara kwehupenyu, zuva nezuva komputa basa rinotungamira kune mhasuru clip, kupindika kwemuzongoza, uko kunosanganisira kusanzwisisika uye kutorwadza kwekunzwa. Kuti ubvise kusagadzikana uye kurwadziwa kuchabatsira iyo yoga kumusana, unogona kuita kunyange kumba chero nguva yakakodzera.

Yoga uye musana hutano

Nhasi uno yoga inozivikanwa kwete chete sekudzidzisa pamweya kwevashoma, asi zvakare chiito chinoshanda chekubvisa mhasuru uye kurwadza kwemajoini. Yazvino yoga yatora yakanakisa kubva kutsika dzekare, ichichinja kuita yakasarudzika sarudzo kurovedza muviri, kutambanudza uye kurapa tsika tsika mubhodhoro.

Pakutanga, dzidziso dzeiyo yoga yaive yakanangwa kwete chete kuti ibudirire kusimba uye kusimba kwemuviri, asiwo kusunungurwa kwepfungwa nekuda kwetsika yemamwe mamiriro - asanas.

Yazvino yoga, senge munguva dzekare, inobatsira kukudziridza simba, kuchinjika uye kutsungirira, uye zvinobudirira kunoderedza kunetseka uye kunoguma mune yakanaka mamiriro emanzwiro. Izvi zvinokonzerwa nezvikamu zvinoverengeka: kufema kwakakodzera uye kurovedza kwehunyanzvi. Asanas anozorora kana, nekusiyana, simbisa mhasuru, ita majoini kufamba, kugadzirisa kutenderera uye lymphatic kuyerera. Nekuda kweizvozvo, iwe unonzwa usingafadzi uye kushushikana kunoenda, uye mumuviri kune zororo, simba uye simba.

Isu tinopa asanas yekusimbisa mhasuru dzekumashure uye asanas yekuzorodza mhasuru yekumashure iyo ichave nechokwadi chekuti une musana une hutano, kubvisa marwadzo uye kusagadzikana.

Ndeapi mabhenefiti eyoga kumusana kwako?

Yakapusa asanas kumusana, iwe unofanirwa kuuraya chero munhu anonzwa kusagadzikana munzvimbo ye lumbar, mutsipa, thoracic, uye zvakare kunzwa kuomarara uye kupera simba kwemajoini, kunetsekana kwakajairika uye kutadza kuzorora. Mune ino kesi, iyo yoga yekumashure ichabatsira kuburitsa zvisungo kuitira kuti uwane rusununguko rwekufamba uye kunzwa kukuru kwekunyaradzwa uye kuzorora.

Kazhinji kusagadzikana kumashure nekuda kwekusakwana kukwana kwemhasuru munzvimbo ino. Kana iwe uchinzwa kugara uchirwadziwa mumutsipa, pasi kumashure, iwe inofanirwa kusimbisa mhasuru furemu, kuita kuti musana usimbe uye uve noutano. Izvi zvinobatsira iyo yoga yehutano hweshure, iyo inogona kubata kunyangwe anotanga. Kunze kwekusimbisa uye kutandadza musana, iyo yoga inobatsira muviri, inodzidza kufema nemazvo uye nyore kushandisa kuhupenyu.

Ndokumbira utarise, ndeapi mabhenefiti eyoga kune hutano hwepasipinha uye kumashure:

  1. Kudzivirira uye kurapwa kwezvirwere zvemuzongoza.
  2. Kubviswa kwemarwadzo ekumusana nekuda kwekusaenzana musana uye kusimbisa mhasuru dzako.
  3. Kudzivirira kwezvirwere zvakabatana.
  4. Kushungurudzika kwekushushikana, kuzorora kuzere kwemhasuru.
  5. Kuvandudza mamiriro uye simba remuviri uye kutsungirira.
  6. Kubvisa kusagadzikana kwekutya, kunatsiridza kurara.
  7. Kukurumidzisa metabolism, kudzorera simba uye simba.

Uine tsika yekugara uchiita iyo yoga haungogadzirise hutano kumashure chete, asi unonzwa uine simba uye unokwanisa kunyatso kurwisa kushushikana uye kurara zvirinani.

Wepamusoro makumi maviri ekurovedza muviri kwekumira

Inobatsira chero ani yoga kumashure?

Yakareruka yoga yemashure ane hutano inogona kuita zvese seamburenzi yekuzorodza kwekurwadziwa mumutsipa kana kudzikira kumashure uye nekutambanudza mhasuru, kubvisa kuneta uye kusagadzikana.

Kunaani zvakakosha kuita iyo yoga kumusana:

  • vanhu vane basa rakanyanya kugara
  • vanhu vanopedza nguva yakawanda vari pakombuta
  • vanhu avo mushure mezuva patsoka
  • vakwegura
  • vatambi
  • vakadzi pazororo rekubereka
  • kuita basa rinorema.

Asi usati waenda kukirasi iwe unofanirwa kuona kuti iwe unogona kuita iyo yoga yemuzongoza, nekuti mukuita kune zvinopesana.

Contraindications yeyoga:

  • matambudziko akakomba nemuzongoza nemajoini, senge arthritis
  • majoini akakuvara, musana hernia
  • hypertension
  • thrombosis uye varicose mutsinga
  • migraine.

Izvo zvakare hazvigoneke kuita padumbu rakazara uye kudzidzira asanas panguva yehutano husina kunaka.

Matipi evatangi vekudzidzira iyo yoga:

  1. Ita mumba uine hwindo rakavhurika, dzidzisa usina shangu mune yakasununguka mitambo mbatya.
  2. Dzidzira asanas mushure meawa yekurara kana awa usati warara.
  3. Shingairira iyo yoga kumashure 20-30 maminetsi. Zvimwe zvemberi zvinogona kupihwa kumitambo 45-60 maminetsi.
  4. Kutanga maitiro neasanaas kusimbisa mhasuru dzekumashure uye kupedza tsika yekuzorora mamiriro.
  5. Hazvina kugara zvichidikanwa kuti uite ese ese asanas kumusana kweanotevera. Kutanga neyakanyanya nyore, zvishoma nezvishoma ichiwedzera maitiro matsva.
  6. Ita chiedza chakabatana kudziya-up, kuti arege kudhonza mhasuru usina kudzidziswa.
  7. Tevedza kufamba mushe, mumwe mushure meumwe, uchibva kune imwe asana kuenda kune imwe.
  8. Usabata mweya wako, femera mukati nemumhino uye buritsa nemumuromo mako.
  9. Kuita yoga yemuzongoza, teerera manzwiro avo uye mira kurovedza muviri kana uchinzwa kusagadzikana kwakasimba.
  10. Exercise pane iyo yoga Mat, kuti usakuvadza musana wako uchiita "kunyepa" asana.

Ungasarudza sei iyo Mat Mat

Wepamusoro soro asanas yekusimbisa mhasuru dzekumashure

Paunenge uchiita asanas yekusimbisa musana, tarisa pane ese mafambiro, kuyedza kuita maekisesaizi zvine hunyanzvi, kuteedzera mutinhimira wekufema uye kutarisa pane imwe pozi. Kugara uchiita zvinotevera kurovedza muviri kuchabatsira kusimbisa mhasuru furemu, kugadzirisa simba, kuchinjika, kubvisa marwadzo kumashure.

Kurovedza muviri kweyoga yekurwadziwa shure kwakatonyanya kushanda, kuzvibatanidza pamwe chete, shanduko yakatsetseka kubva kune imwe asana kuenda kune imwe yakafanana.

1. Mhungu inomira

Iyi asana kumusana zvinyoronyoro ichitambanudza musana uye ichivandudza kuchinjika uye kufamba. Uye zvakare, iyo Cobra pose inobatsira kuwedzera huwandu hwechipfuva, kuvhura mapendekete nekurebesa mutsipa.

  1. Nhema padumbu rako, makumbo anofanira kunge akasununguka.
  2. Zendamira kumberi uye nekufema, simudza musoro uye chipfuva, uchimonyorora musana wako.
  3. Kubvarura dumbu kubva pasi, inzwa denga, risingazungunuke musana.
  4. Edza kusakanda kumashure nesimba musoro.
  5. Isa maoko ako muparutivi, chengeta machindwe akatarisana.
  6. Bata iyo pozi yekufema kwe5-6, wobva wadzikira pasi uye, kana zvichidikanwa, dzokorora chiitwa.

2. Imbwa inomira yakatarisana

Imbwa inovhara kumeso kumusoro inoita yakapfava kupfuura iyo Cobra pose, uye inobatsira zvakanyanya pakurwadziwa kwemusana kwakasiyana kwakatangira.

  1. Nhema padumbu rako, makumbo achizorora pazvigunwe.
  2. Pane inhale, zvishoma nezvishoma ruramisa maoko, uchisimudza musoro wake nemuviri kumusoro, uchikwenya musana wako.
  3. Edza kubvarura dumbu uye chiuno kubva pasi, uchichengeta wepamusoro muviri pamaoko ake akatambanudzwa maoko nemakumbo.
  4. Pane exhale, dzika pasi nedumbu rako, uchikotamisa magokora ako uye uchidzikisa musoro wako.
  5. Ita ichi chiitwa kwemakumi mashanu nematanhatu macircuit einhale-exhale.

3. Posi yeSphinx

Iyo poindi yeSphinx yakakwana kune avo vachiri kunetseka kuita pozi kana Cobra inodzika pasi imbwa yakazara amplitude. Uye zvakare, iyo iyo iyo Sphinx ndeye yakakwana asana yekuvandudza mamiriro.

  1. Kurara padumbu pake, zendamira pasi nemawoko ako nekukotamisa magokora ako nekutsimbirira magokora ako kumuviri wako.
  2. Pane inhale simudza musoro wako uye chipfuva, uchiramba uchivimba nemaoko akakotama pamaoko.
  3. Inzwa kuti musana wakatambanudzwa sei uye waenda zvisingafadzi manzwiro munzvimbo ye lumbar nemutsipa.
  4. Pane exhale, pasi muviri, uyezve fema zvakare, simudza.
  5. Do 6-7 cycles of inhale-exhale, wobva wawa, uwane zororo uye dzokorora iko kurovedza zvakare.

4. Mhashu pose

Mhashu pose ndeimwe yemhando yepamusoro asanas yekusimbisa tsandanyama dzese kumashure. Inogona zvakare kumhanya nemaoko akatambanudzwa, ichiita pozi yakafanana neakakurumbira maekisesaizi "chikepe".

  1. Kurara padumbu uye kusendamira pamaoko, simudza maoko kubva pasi uye kumashure kwako.
  2. Pane inhale simudza musoro wako, mapendekete uye chipfuva kumusoro, wakabata maoko ake kumashure kwake.
  3. Pamwe chete nemuviri wekusimudza makumbo kuti uvandudze kushanda kwezviitiko.
  4. Bata iyo pose yekufema mishanu, wobva waburitsa mweya kuti uburuke.
  5. Dzokorora kurovedza muviri kakawanda, zvishoma nezvishoma uchiwedzera iyo nguva yakashandiswa kumusoro.

Zvese nezvechikepe chekurovedza muviri (Superman)

5. Nzvimbo yetafura

Iyi asana yekumashure-inosimbisa maoko uye mhasuru yemudumbu, inobatsira kuvhura majoini epafudzi. Nzvimbo yetafura inonyanya kukurudzirwa kuti iitwe kugadzirisa mamiriro uye marwadzo ekumusana anokonzerwa nehupenyu hwekugara.

  1. Kurara kumusana kwako, kukotamisa mabvi ako, isa maoko padhuze nemajoini epafudzi uye ne exhale, tambanudza maoko ako, uchisimudzira muviri kumusoro.
  2. Musoro haurase shure, dhonza dumbu kumusoro uye maoko nemakumbo zvinofanirwa kugadzikana uye zvakaenzana.
  3. Bata huremu hwemuviri pamaoko akatwasanuka nemabvi akakotamisa makumbo, kuyedza kubata muviri uchienderana nepasi.
  4. Tora mweya 4-5 uye pfugama pasi.
  5. Dzokorora chiitwa kakawanda kusvikira uchinzwa kunetseka kumusana, makumbo nemaoko.

Munzvimbo iyi zvakakosha kuti usa "SAG" yemuviri, uchidhonza muviri nenzira yakatwasuka. Inzwa kusimba kwetsandanyama.

6. Inverted plank pose

Inverted plank pose chiitiko chakanakisa chekusimbisa mhasuru kumashure uye mudumbu, uye matauriro eDhipatimendi remuzongoza.

  1. Mira panzvimbo yetafura nemabvi akakotama uye maoko akatwasuka, wobva wadhonza makumbo kumberi, uchizendama pamaoko nemakumbo.
  2. Chengetedza maoko ako akatwasuka, simudza mudumbu mudenga, musoro edza kusakanda kumashure.
  3. Simuka pa exhale, zvidzikise pane inhale, wakabata kumusoro kwe2-3 mweya.
  4. Dzokorora ka6-7 nguva kuti unzwe kuti mhasuru dzekumashure nekusimbisa musimboti wako sei.

7. Posi yengamera

Iyi asana yekumashure ichakubatsira iwe kusimbisa yepazasi musana, kuwedzera kuchinjika kwemuzongoza uye kubvisa kuneta kwekuneta.

  1. Simuka wakatwasuka pamabvi ake, anosimudza mira inofanirwa kuzorora pasi.
  2. Pamusoro pe exhale, arch musana wako, wakabata maoko pamusoro peketani, pazasi pemutsara wespinal arced.
  3. Tyaira chipfuva kumusoro uye musoro nemapfudzi zvinyoro nyoro kudzoka.
  4. Kunonyanyisa kuderedza mashizha, kuvhara kumashure uye kutambanudza chifuva.
  5. Bata iyo pose ye5-7 kufema uye dzokorora iyo poo kakawanda.

Kana iwe uchinzwa kusagadzikana mumutsipa, zvirinani kuita iro chiitiko muchiedza vhezheni. Kune vanhu vane chinetso checervical spine posture kungaite kunge kwakaomarara, asi kunozoderedza marwadzo munzvimbo ino.

8. Warrior pose III

Warrior pose III haisi chete yakakura asana kumusana kwako, iyo inobatsira kusimbisa corset mhasuru asi zvakare inovandudza kuenzanisa nekubatana.

  1. Simuka wakatwasuka uye pane exhale, gadzira rakapamhama lunge netsoka yako yekurudyi kumberi.
  2. Inzwa rutsigiro pasi petsoka yako yekurudyi, uchisimudza kuruboshwe kubva pasi nekusimudzira kumashure kumberi.
  3. Simudza maoko maviri kuenzanisa uye uachengete pamutsara mumwe chete nemusana wako.
  4. Simudza gumbo rekuruboshwe rakaenzana nepasi.
  5. Bata uremu hwemuviri pagumbo rerudyi, uchitambanudza gumbo reruboshwe, kumashure nemaoko mune mumwe mutsetse.
  6. Tarisa wakatarisana kumberi uye bata iyo yekubata yeanomwe kufema.

9. Tambo yekumira

Iyo plank pose ndeimwe yeakanakisa asanas yeyoga yehutano hweshure, sezvo ichisimbisa muviri wese, kunyanya mhasuru dzemukati dzinotsigira musana.

  1. Nhema padumbu rako, uchizorora pazvigunwe zvako uye wakakotama kugokora.
  2. Pane exhale, simudza muviri wako kumusoro pane maoko akatambanudzwa.
  3. Simbisa dumbu rako, chengeta musana wako wakatwasuka, musoro wakatsamira zvishoma pasi.
  4. Fema zvakanaka, tarisa kumberi mberi.
  5. Bata iyo poindi kwemasere masere ekufema kana 8 miniti.

Bhandi: 45 yakagadzirira misiyano

10. Nzvimbo yevashandi pambiru ina

Chinzvimbo chevashandi pambiru ina - chimwe chezvinhu zvakakosha zveiyoga zvinobatsira kusimbisa mhasuru dzemuviri wese, kusanganisira mhasuru dzemudumbu, musana, maoko, mapendekete, magaro nemakumbo.

  1. Nhema padumbu rako, uchizorora pazvigunwe.
  2. Isa maoko akafanana nechipfuva.
  3. Pamusoro pe exhale, simudza muviri, maoko akakotama pamagokora, mapendekete anofanira kunge achienderana nepasi.
  4. Inzwa kunetseka kweiyo scapula uye iyo latissimus dorsi.
  5. Bata iyo pose ye 3-4 exhale-exhale, wozodzika padumbu rako.
  6. Dzokorora kutenderera kanoverengeka, kune vanotanga nzira imwe chete.

Kuti uite iyi pose iwe unozoda hunyanzvi mukuita Push-UPS. Vatangi vanorayirwa kuti vapfugame.

Nzira yekudzidzira kuita Push-UPS kubva pakutanga

11. Bow pose

Bow pose inosimbisa mhasuru dzemusana nemaoko, inovhura mafudzi epafudzi, inovandudza mamiriro, inowedzera musana uye inowedzera kushanduka kwayo.

  1. Nhema padumbu rako, isa maoko zvakasununguka.
  2. Bendisa mabvi kuitira kuti tsoka dzaive pamusoro pehudyu uye pakufema, bata makumbo ako nemaoko ako.
  3. Chitsitsinho chinodhonza pachayo, chichitambanudza chipfuva nekumesa musana.
  4. Edza kukotama zvakanyanya sezvinobvira, uchidzikisa chinhambwe pakati pemusoro netsoka.
  5. Bata iyo pozi yekufema kwe7 uye dzokorora iko kurovedza zvakare.

Kuitisa asanas kumusana, zvakakosha kuti uterere kumuviri. Iyo uta uta hunogona kusagadzikana kune avo vane kusimba kwakasimba muzasi kwezasi. Muchiitiko ichi, zvinokurudzirwa kuti usanyatso kukotama uye ubatanidze izvi neyeana asana poo.

12. Berezka kana kuisa kenduru

Berezka haingosimbise musana chete asiwo mawoko, mapendekete, uye zvakare inowedzera chiyero. Asi iko kurovedzwa kweyoga kwehutano hwemuzongoza hakurudzirwe kune avo vanorwara nemusoro, hypertension, nevakadzi mumazuva akaoma.

  1. Kunyepa kumusana kwako, pfugama mabvi ako uye uadhonza uchienda kuchipfuva chako.
  2. Kutsigira mapendekete uye kutsamira pamapendekete nepamberi, pane exhale simudza chiuno chako kumusoro.
  3. Ruramisa makumbo ako zvakasiyana kana pamwe chete.
  4. Tyaira makumbo mudenga, kuyedza kudhonza musana, uchizorodza mutsipa.
  5. Kufema wakadzikama kuburikidza nematanho masere ekufema iwe unogona kuchinja chinzvimbo.

Kuita maekisesaizi uye kudya kunovaka muviri panguva yekutevera

13. Datya rinoisa padumbu

Datya rinomira padumbu rinovandudza kutenderera kweropa munhengo dzechiuno, rinovhura majoini ehudyu, rinosimbisa mhasuru dzemakumbo uye rinobatsira kurwadziwa panguva yekutevera.

  1. Nhema padumbu rako uye pfugama mabvi ako.
  2. Pane exhale, simudza muviri wako uye isa maoko ako kumashure kwako.
  3. Vhara maoko ako tsoka uye dzvanya iwo pahudyu.
  4. Chengetedza maoko ako akakotama pamabvi, uye shins, edza kuramba uchienda muchiuno chako.
  5. Bata iyo pozi yekufema mishanu, uye wozodzika padumbu rako uye dzokorora iko kuita.

14. Bridge kumira

Kana iwe uchitsvaga yakanakisa kurovedza muviri kubva kumuzongoza yoga, iyo bhiriji pose - izvi ndizvo zvaunoda. Inobatsira kutambanudza musana, kuzorodza musana wechibereko, uye kusimbisa mhasuru yakatambanuka yekumashure uye mhasuru dzepakati.

  1. Nhema pamusana wako uye pfugama mabvi ako.
  2. Isa maoko ako kuseri kwemusoro wako uye zvisunge iwe pachako wakashama chanza.
  3. Pane exhale, simudza muviri wako kumusoro, uchimisikidza musana wako uye uchimisikidza magaro ako.
  4. Edza kusimudza muviri zvakanyanya sezvinobvira, uchitwasanudza maoko.
  5. Bata chinzvimbo chekufema kwe6, wobva wadzokera kumashure uye dzokorora kana iwe uchinzwa simba uye chishuwo.

UNGASVIKA SEI KUBHURI

15. Muti pose

Iyi positi inobatsira kugadzirisa mwero uye kudhonza musana uye kugadzirira muviri wekuzorora asanas.

  1. Simuka wakamira, vhara tsoka dzako nepakati pezvigunwe.
  2. Bhendesa ibvi kurudyi gumbo uye gadzika rutsoka pachidya chemukati chegumbo reruboshwe.
  3. Vhara zvanza zvako pamberi pechipfuva. Kana iwe uchibvumira kushanduka kusimudza maoko ako uye kutambanudza musoro uye musana wese.
  4. Tarisa pakufema kwako, tarisa wakananga kumberi.
  5. Bata iyo pose ye 8-10 kufema uye wozoshandura mativi.

Wepamusoro soro asana kuzorora mhasuru dzemusana

Paunenge uchiita yekuzorora yoga kurovedza muviri kunorwadza musana, tarisa pakufema kwako nekuita yega pozi mune yakasununguka mutinhimira. Iwe haufanire kumira asana kana ichikukonzera kusagadzikana, nekuti bhenefiti yeiyi iwe yaunowana. Uri muchimiro nguva yakawandisa sezvaunonzwa inokwana kuti uwane kuzorora kuzere kwemhasuru uye musana.

"Recumbent" mamiriro ari nyore kuita imwe mushure meimwe, zvishoma nezvishoma kuvakwazve kubva kune imwe nzvimbo kuenda kune imwe.

1. Cat pose

Cat pose ndeimwe yemitambo mishoma muyoga, iyo isina kana zvinopesana. Akanaka asana anotambanudza musana uye anovandudza kushanduka kwayo. Kunyanya kunobatsira kurovedza muviri kune vanhu vane hupenyu hwekugara.

  1. Enda pamakumbo mana kuitira kuti zvanza zvako zvive zvakanyatso pasi pemapfudzi emapfudzi nemabvi pasi pehudyu.
  2. Tsamira pamaoko nemabvi nechisimba yunifomu.
  3. Kufema kwakadzika, zvinyoronyoro zvakaora kudzoka muzasi kumashure.
  4. Pane exhale vegimite kumashure uye exhale zvishoma nezvishoma.
  5. Ita rovedzo yemweya we7-8, zvishoma nezvishoma uchiwedzera iwo mafambiro ekufamba.

2. Pose imbwa yakatarisana nezasi

Posi "Imbwa muzzle pasi" yakanaka kwazvo inotambanudza musana, inovhura chipfuva, inobvisa zvinosungisa mumuzongoza uye inotambanudza kumashure kwemakumbo ake.

  1. Pinda munzvimbo yekati pane ese mana uye exhale kusimudza mabvi kubva pasi, kusimudza chiuno mudenga.
  2. Edza kudhonza kumashure zvakanyanya sezvinobvira, kutambanudza musana, kudzikisa musoro wako uye kunyatso twasanudza maoko kumuviri wakaumbwa chimiro chetriangle.
  3. Chinyararire bhendesa mabvi ako kana iwe uchinzwa kushushikana mumhasuru.
  4. Chengetedza musana wako wakatwasuka uye usvike kune tailbone kumusoro.
  5. Chitsitsinho chinogona kubva pasi kana kufamba zvine simba, kuchinjisa huremu hwetsoka kubva pachitsitsinho kusvika kumagunwe.
  6. Bata asana ye6-7 mweya wakadzika.

Kana iwe ukaita iyo yoga yekurwadziwa musana, saka ita iyo asana mune mbiri yeakaratidzirwa "imbwa yakatarisana kumusoro" kubvisa marwadzo munzvimbo ye lumbar nemutsipa.

3. Iyo poindi yehafu-bhiriji

Hafu-zambuko zvinyoro-nyoro kukwiza musana mhasuru, kunonunura akaneta kudzika musana, kuvhura chifuva uku uchisimbisa mhasuru dzehudyu nemagaro.

Chinzvimbo chehafu-bhiriji chinogona kuitwa zvakaenzana kana zvine simba. Mune iyo ine simba vhezheni, musana unosimbiswa, uye kana iyo yakasimba - yasununguka. Kuti uve nesimba rekusimudza, simudza uye udzikise magaro ako pasi murwiyo rwekufema.

  1. Nhema pamusana wako, bendamisa mabvi ako ugoaisa padyo nemuviri.
  2. Pane inhale simudza chiuno chako kumusoro, kuyedza kusvika zvakafanana nepasi pevhu.
  3. Zvichengetedze munzvimbo yepamusoro kwemasekondi mashoma, usakanganwa kufema zvakadzama uye zvakaenzana. Bent pamagokora maoko anogona kutsigira yakaderera kumashure.
  4. Pane exhale, peta pasi uye dzokorora kutenderera ka6-7 nguva.

Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya

4. Mamiriro emhepo

Nzvimbo yemhepo inobatsira kuvandudza kusimba kwemhasuru dzemutsipa uye kumashure, zvinobatsira kudziisa musana uye kukura kwekuchinjika kwayo, kunovandudza kudya kweiyo intervertebral discs.

  1. Kunyepa kumusana kwako, kukotamisa tsoka mumabvi.
  2. Pane exhale, dhonza mabvi ako kwaari, achizvibatsira nemaoko ake. Simudza musoro wako nemapfudzi kubva pasi.
  3. Rega muana asana kusvika 8 mweya, wobva watwasanudza makumbo.
  4. Dzokorora iyo pozi yekuverengera mweya mweya, kuti uwedzere mhedzisiro.

5. Anopeta mabvi

Ichi chiitwa hachibatsiri chete kuvhura iyo thoracic uye nekuvandudza kufamba kwemuzongoza nekusimbisa mhasuru dzemudumbu uye simbisa dumbu rako repazasi.

  1. Kurara kumusana kwako, dhonza mabvi ako kumusoro kuchipfuva chako.
  2. Maoko akapararira akatsemuka nepakati.
  3. Pane exhale zvishoma nezvishoma dzikisa mabvi ako kune ese mativi ehove, kuyedza kuzvibatsira nemaoko ake.
  4. Chengetedza rako repazasi mushure uye Pushira mabvi ako pasi pane imwechete kutenderera kweinhale-exhale.
  5. Dzokorora kanomwe munzira yega yega, uyezve unogona kuzorora uye kudzokorora chiitwa.

6. Pose kumonyanisa kunyepa

Pose kumonyanisa kurara pasi kunoderedza marwadzo munzvimbo ye lumbar, musana uye mutsipa, uye inovandudza kutenderera kweropa munhengo dzechiuno. Iyi ndeimwe yemitambo yakanakisa yekuzorodza musana.

  1. Kurara kumusana kwako, dhonza ibvi rako rerudyi kuchipfuva chako, uchisiya gumbo rako reruboshwe rakatwasuka.
  2. Chengetedza maoko ako akaparadzaniswa zvakanyanya.
  3. Pane exhale dzikisa ibvi rekurudyi kuruboshwe, uchibata pasi remabvi.
  4. Inzwa kunetsekana mulumbar.
  5. Bata iyo pose yeanomwe mweya wekufema uye shandura makumbo.

7. Jecha rinomira

Asana anobatsira kugadzirisa zvikamu zvese zvemuzongoza nekuzorodza nyama dzakadzika dzemusana. Mushure mekurovedza muviri, zvinokurudzirwa kuita iyo traction kana kutsvedza kutungamira makumbo wakagara.

  1. Nhema kumusana uye kufema, edza kuunza makumbo akatwasuka pamusoro pemusoro, makumbo anogona kukotama, kana zvichinetsa kuita iko kurovedza.
  2. Zvigunwe zvinobata pasi pasi kuseri kwemusoro wako.
  3. Kana iwe uchinzwa kukakavara kwakasimba mumutsipa, edza kumusunungura, simudza makumbo ake kwechinguva. Kana kurwadziwa kumisa kurovedza muviri.
  4. Bata asana kwe5-6 mweya.

TOP 50 varairidzi paYouTube: kwedu kusarudzwa

8. Mamiriro ekusimudzira

Iyi nzvimbo inodzoreredza iyo lumbar uye cervical musana. Kune mhedzisiro yakafanana nekutenderera kwemakumbo wakagara (inotevera takafunga nezvekurovedza muviri), asi inobvumira kuwanda kwemuzongoza.

  1. Simuka wakamira, inzwa pasi pasi petsoka dzako.
  2. Pane exhale, bendisa mabvi, uchimanikidza dumbu kuzvidya.
  3. Dhonza huma kumabvi, uchidhonza uye kwete Kruglaya kumashure.
  4. MuLite vhezheni musana unofanirwa kuchengetwa wakatwasuka uye huma inofanirwa kuzorora pamakona akakotama uye maoko akabatanidzwa.
  5. Bata iyo pozi yekufema kwechinomwe, uye gara kumusoro uye utambanudze kumusoro, kana uchida, unogona kudzokorora chiitwa

9. Kurerekera kumakumbo akatwasuka pawakagara

Kurerekera kunongedza makumbo kunobatsira kubvisa kukombama kweshure, kutambanudza musana, kuzorodza repazasi musana. Ita ichi chiitwa mushure mePOS, kana vigibase kutenderedza kumashure kuti uenzanise mutoro.

  1. Gara pasi, maoko akaenzana nemuviri, kumashure nemakumbo zvakatwasuka.
  2. Pamusoro pe exhale, kukotama kumakumbo akatwasuka, kuyedza kurara pasi padumbu pake pahudyu.
  3. Usatenderedze kumashure, dhonza musana wakaenzana nemakumbo akatwasuka.
  4. Edza pahuma kuti ubate mabvi, kana zvisiri, saka ingo dhonza kumashure, uchinzwa denga, musana.
  5. Bata iyo pose ye6-8 kufema.

TOP-19 kurovedza kwekutsemuka

10. Dolphin pose

Dolphin pose zvinyoronyoro anovhura chipfuva, anorebesa musana, anosimbisa mudumbu tsandanyama, musana uye maoko. Dolphin pose haisi yakasununguka asana, inonyanya kushandiswa kugadzirira vakarurama, zvisinei, iwe unogona kudzidzira iyi pose nguva dzose.

  1. Mira munzvimbo inomira yakatarisana nembwa uye udzikise epamberi pasi.
  2. Joinha maoko pamwechete kuti uwane kukurira kukuru.
  3. Dhonza zasi kumashure uye chiuno mudenga, inzwa musana.
  4. Kana pasina kukwana kwakaringana, chengetedza mabvi ako akakotama uye musana wako wekukweva kwakanyanya kana kukombama.
  5. Bata iyo Dolphin pose kwematanhatu ematanhatu ekufema.

11. Pose wakafara mwana

Mwana anofara anomira kwete anotambanudza musana wako chete, asi zvakare inokwiza nemakwenzi akatsetseka mukurova kwekufema.

  1. Nhema kumusana kwako uye pa exhale, dhonza mabvi ako kumusoro kuchipfuva chako.
  2. Pane inhale, bata maoko ako mhuru, uchimanikidza muswe pasi.
  3. Inzwa kutambanudza musana, tarisa pakufema kwako.
  4. Zvinyoro nyorovera pasi kumusana kwake, kuyedza kunzwa mhasuru kuzorora.
  5. Gadzira 8-10 yakadzika yekufema kuti uzorodze zvakakwana musana.

12. Posi yemwana

Poti yemwana yakanaka pakuzorora pakati pezvinonetsa asanas zveyoga, uye mushure mekushanda kwezuva rakaoma. Asana anonyatso bvisa kuneta, kusagadzikana uye kusagadzikana.

  1. Pfugama wozogara pabendekete, uchitambanudza maoko nekubata huma pasi.
  2. Arms neshure zvinosvika kumberi usingasimudze magaro ako kubva kumakumbo.
  3. Tevedza mweya, unzwe kunge mhasuru dzakaomarara dzinotanga kubvisa kunetsekana.
  4. Bata iyo pose ye8 kufema.

13. Posi yetriangle

Triangle pose inobatsira kutambanudza Dhipatimendi repafudzi uye yakatenderedza kumashure mhasuru, inovandudza kufamba kwemajoini ehudyu, zvinyoronyoro kutambanudza musana wemakumbo uye magaro.

  1. Yakatambanudzwa makumbo ako uye bata ruoko rweruboshwe gumbo rekuruboshwe.
  2. Ruoko rweruboshwe simudzira kumusoro.
  3. Musoro unotendeuka uchitevera ruoko rweruboshwe wotarisa pamusoro pechanza chake chakatambanudzwa.
  4. Bata iyo pose ye 8-10 kufema uye kubuda, uye dzokorora kurudyi.

Kudya kwakakodzera: gwara rakadzama

14. Chinzvimbo chakakungwa kenduru

Nzvimbo yekenduru haingori nemhedzisiro pane iyo yese yekuparadzanisa musana, asi zvakare inobvisa kuzvimba kwemakumbo. Mamiriro akakombama makenduru anogona zvakare kugadzirwa nekuisa kamuki pasi pechiuno.

  1. Nhema kumusana uye isa tsoka dzako dzakakotama gumbo mumadziro.
  2. Simudza makumbo ako akatwasuka kumusoro uchibata kumeso kwemadziro epasi muviri wese kubva kumagaro nekuguma nezvitsitsinho.
  3. Isa maoko zvisina tsarukano, uye unzwe kusununguka mutsipa, chiuno, mapendekete.
  4. Fema dumbu, zvishoma nezvishoma uye zvakadzama, uchiteerera kumanzwiro ari mumuviri.
  5. Bata poe kwemaminetsi mashoma, kuyedza kusvika kuzorodza kwakanyanya.

15. Chitunha chinomira

Kuita yoga kune musana une hutano, usakanganwa kumagumo kuzorodza muviri wese. Izvi zvinonyanya kubatsira chitunha kumira, izvo zvinokutendera iwe kuti uwane kuzorora kwakazara uye kupfupisa iko kudzidziswa.

  1. Zorora zvakanaka musana wako, tambanudza makumbo ako uye isa maoko chero panguva, saka ivo vakasununguka.
  2. Tora kufema kwakadzika uye simbisa mhasuru dzese dzemuviri, wobva waburitsa mweya uye kuzorora.
  3. Usabatanidze mapendekete, edza kutambanudza uye kuzorodza musana, kubva mudunhu remutsipa uye kupera nezasi kumashure.
  4. Gara wakamira kwemaminitsi mashanu, usingafambi uye uchiedza kusunungura nyama dzese.

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Yoga uye kutambanudza Musana uye chiuno

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