Izvi zvinotevera kushandiswa kwemaitiro kushandura uye kusimbisa mushure nechisanganiswa chemasimba uye chechimiro chinotarisa pamwe chete nezvinhu zve yoga. Ita basa iri nguva dzose sezvaunoda, kugadzirisa pose pazvinenge zvichidiwa kuti ukwanise hutano hwako uye zvinangwa.
Precautions
Kana uine zvinetso zvekare shure, ona chiremba wako usati waedza izvi zvidzidzo.
Zvishandiso
Bhora rekudzidzira uye bhora remishonga
How To
- Tanga nemaminitsi mashanu ekudziya kwechiedza chemoto
- Ita basa rimwe nerimwe kuitira reps zvakataurwa, imwe pashure peimwe
- Pedzisa rimwe dunhu kwenguva shoma kana kupfuura maitiro ekurovedza 2-3 nguva kwenguva refu, kunyanya kushanda
1 - Zuva Rokukwazisa
How To
Tanga uri panzvimbo yakamira uye udzimise sezvaunosvina maoko uye pamusoro. Edzai uye mubatanidze asiko sezvamunonyorera kubva muchiuno uye muchidzika kusvika kune benderera mberi, nemaoko pasi kana pasi. Bend the knees if you need to. Inhale uye vauye kusvikira mushure wakanyarara uye wobva wapinda mune bend forward. Inhale uye kudzokera kumusoro, kuisa maoko kumusoro kwepamusoro pemiti yemiti.
Reps / Sets / Duration
Dzokorora rutsva 4 kusvika ku8 nguva.
2 - Bhora Rinoiswa
How To
Isa maoko ako pabhora, rakafanana kune rimwe. Kutakura bhomba rako kumucheto wako uye kusimbisa torso yako, zvishoma nezvishoma kupfuurira mberi kusvikira bhokisi rako richibata bhora. Kuchengeta fomu, zvishoma nezvishoma kudhonza muviri wako uchishandisa maoko ako nemimba. Usagumburwa sezvaunoenderera mberi.
Reps / Sets / Duration
Dzokorora zve 12 zvakare.
3 - Imire Pati Yakananga
How To
Pasi kusvika kune squat nemaoko pamahudyu, kudzoka arched. Bvisai kunze uye kumativi ose mushure mokumusoro. Pasi uye dzokorora kaviri.
Reps / Sets / Duration
Dzokorora zve 15 zvakare.
4 - Meded Ball Rotations pane Ball
How To
Nhema nebhokisi pasi pemapfudzi uye udzoke shure uye ubatisise masikati-midzi mishonga bhora pamusoro pebhokisi. Tora muviri wako nenzira yakarurama kubva pahudyu kusvika kumabvi. Kusimbisa yako glutes uye abs, zvishoma nezvishoma unokanganisa muviri wako kuruboshwe, uchizora med ball parallel kusvika pasi, ndokudzokera shure, uchidzoka kune rumwe rutivi.
Reps / Sets / Duration
Dzorerai 12 reps kune rumwe rutivi.
5 - Pelvic Fungira paBhora
How To
Nhema pachinzvimbo chekutsika pabhokisi nehudyu pasi, musoro unotsigirwa nemusoro uye unonzwa kutambanudza muvha. Pasina kupfugama bhora, svinura mahudyu kumusoro uye kudzokorora .
Reps / Sets / Duration
Dzokorora zve 15 zvakare.
6 - Inogunzva paBhola
How To
Nhema pabhola uise maoko mberi kwe musoro. Simudza mapepa acho kubva bhora apo iwe unomuka, uchinyima kunze.
Reps / Sets / Duration
Dzokorora zve 15 zvakare.
7 - Bridge
How To
Nhema uchitarisana nemabvi akaiswa uye maoko pamativi ako. Zvishoma nezvishoma, uncurl wako musana kubva pamuti, rimwe vertebra pane imwe nguva kusvikira iwe uri mubhiriji, muviri wakarurama kubva pamabvi kusvika kumusoro. Simuka zvakakwirira sezvaunogona, kuvhara shure, uye kuderedza zvakare pasi nekunonoka kusinganzwisisi musana.
Reps / Sets / Duration
Dzokorora zve 12 zvakare.
8 - Inoenda kuChifuva
How To
Tora mabvi muchipfuva nemaoko ari pamabvi. Edza kuchengeta musweti pasi kuitira kutambanudza pasi rezasi.
Reps / Sets / Duration
Tora kutambanudza kwemaminitsi 15-30.
9 - Bhuku reBoblique Rinodonha neMed Ball
How To
Uyai namabvi uye muapfugure kusvika kumadhora 90, anopenya parutivi kusvika pasi uye maoko kusvika kumativi. Bata bhodha remishonga pakati pemabvi (zvichida). Shingairira the abs uye shandurai torsi kuti muderedze makumbo kurudyi, muvaburutsire pasi. Ita mabvi adzokere kumashure uye pasi kusvika kuruboshwe.
Reps / Sets / Duration
Dzokorora zvegumi gumi kune rumwe rutivi.
10 - Spine Twist
How To
Paunenge uchitarisana nepamusoro pamakumbo, peta bumbo rakarurama uye uise rutsoka rworudyi kumabvi ari kuruboshwe. Pfupika kuruboshwe kuruboshwe uchitora ruoko rworudyi pakarepo pasi, ruoko rworuboshwe runomhanya pamabvi akarurama. Zorora mukati uye iwe unzwe uri muzasi yako kumashure uye chiuno.
Reps / Sets / Duration
Bata kwemaminitsi 15-30 uye dzokorora kune rumwe rutivi.
11 - Cobra neA Leg Lift
How To
Mune chinzvimbo chakanaka, isa maoko mberi kwebhokisi uye fambisa pasi pasi kuti usimbise chipfuva kubva pasi. Chengetedza mapepa emapfudzi akadzora. Simudza rutsoka rworudyi kubva pasi uye ubatisise kwemaminitsi maviri, pasi uye dzokorora pane rimwe jumbo.
Reps / Sets / Duration
15 inodzokera kune rumwe rutivi.
12 - Mwana Akasara
How To
Kubva pane zvekuita zvekare, dzokera kumashure mabvi uye gara pasi pazvitsitsinho sezvaunotambanudza maoko ako mberi pamberi pako, pamisoro yepamusoro iri pasi. Kufema uye kuvhara misungo yemushure.
Reps / Sets / Duration
Gara kwemaminitsi 15-30 kana chero bedzi iwe uchida.