Yakakodzwa huru huru yei pose yakaisvonaka yakaisvonaka yevatambi uye vamwe vatambi sezvo inopinda mukati mekunamatira nemhuru. Kuunza nzira ye yoga kunogona kuvandudza kutambanudza uku kuburikidza nekuisa mazano ekufananidza anokosha uye kuisa pfungwa kune muviri mechanics kuderedza mukana wekudarika. Mirayiridzo iri pasi apa inopa kugadziriswa kune vanhu vane hamstrings zvakasimba uye kusiyana kwevaya vane mafashoni akawanda.
Kwose kwaunenge uri panhamba iyo, tora zvinhu zvishoma nezvishoma uye teerera muviri wako munzira.
- Rudzi rwePose : Supine
- Mabatsiro : Anotamisa hamstrings nemhuru. Inogona kubatsira kuderedza marwadzo kumashure kuburikidza neChipfupa Chakatsika Chakatsika.
Mirayiridzo
- Uya kuzorara pamusana wako nemakumbo ako akatambanudzwa.
- Bhanja mabvi ako oudyi uye ukumbundira gumbo rako muchipfuva chako.
- Isa bhanhire re yoga rakakomberedza bhora retsoka yako yerudyi. Bata magumo echidimbu neruoko rumwe. Kana iwe usina bhanhire, bhanhire richashanda.
- Simbisa rutsoka rwako rworudyi uchienda kune denga uchibatisisa kumatare.
- Tambanudza rutsoka rwako rworudyi kumusoro uye rutsoka ruchinjwa, asi chengetedza bhora rekubatanidza kubatana kwechikwata muhomwe uye mativi maviri echiso chako akazorora pamwe chete pasi. Mune mamwe mazwi, usabvumira zviuno zvako zvekurudyi kuti zvibvise kubva pasi nokuti iwe uri kusimudza gumbo iroro.
- Chengetedza rutsoka rwako rworuboshwe kuchinjika uye gumbo rako rokuruboshwe richienderera mberi.
- Edza kuenzanidza zvigunwe zvakarurama zvekutenderera zvakasiyana. Iwe unogona kudzoka shure uye mberi pakati pechimwe chetsoka uye chitsiko chakakosha kana iwe uchida.
- Tora gumbo rako kusvika 5 kusvika ku 10 mhepo.
- Kuti ubudise, bendanidza mabheji ako okurudyi zvakare muchipfuva chako, uya nebhegi roruboshwe kuti uibatanidze naro, ipai makumbo ako kambundira, uye itawo chinhu chimwe chete nejoko rako rokuruboshwe rinokurudzirwa.
Vanotanga mazano Mazano
- Panzvimbo pokutambanudza gumbo rakasara pasi, iwe unogona kuupfugama pamabvi uye uunze chete kwetsoka dzako kumatope.
- Usanetseka kana iwe wakasimudza gumbo risingauyi kusvika kune imwe nzvimbo.
Zvimwe zvakasiyana-siyana
- Panzvimbo yekushandisa shangu, tora gumbo rako guru muogi yezvigunwe uye ugadzire gumbo rako.
- Uchishandisa shandi iri muruoko rwako rworudyi kana kuti cheki yezvigunwe, svinudza gumbo rako rorudyi kune rumwe rutivi. Rega gumbo racho rimire kumusoro kwepasi sezvo iwe uchikwevera rutsoka rwako kumusoro wako.
- Dzorera gumbo rako kumisasa uye shandura bhanhire rako / yezvigunwe kuvhara kuruoko rwako rworuboshwe. Zvadaro tora rutsoka rwako rworudyi pamuviri wako kuruboshwe. Iwe unogona kusarudza kuunza rutsoka rworudyi munzira yose kuenda pasi pasi nechokumucheto kwako rworuboshwe kana kungotarisana nepakatikati yemuviri weTI band.