Yoga for Leg Strength

Vanhu vazhinji vanosarudza yoga nokuda kwekugadzirisa kushanda kunobatsira. Vanhu ivavo vanodzidzawo nekukurumidza zvikuru kuti yoga inzira yakanakisisa yekuvaka simba uye kutsungirira pamisungo yako. Pane yega yoga inoshanda kuti ishande chero musikana chero upi zvake mumuviri wako.

Zvichienderana nemhando ye yoga yaunosarudza kuita, unogona kuvaka simba kuburikidza nekufamba uye kuyerera , kana iwe unogona kuzvivaka kuburikidza nebasa reometric rinowanikwa kana kubata kuchiita.

Iva Nesimba, Miviri Yakaonda

Izvi zvinowedzera pakuvaka simba mumakumbo uye glutes . Kuwedzera mu yoga kune simba rako riripo rekudzidzira simba inzira yakanakisisa yokuwedzera zvakasiyana uye kuwedzera kushanduka kwako paunenge uchivaka musuru. Kana iwe uchida kutaurira uye kujekesa makumbo ako, ita simba remuviri wepasi, uye uwane kutarisa kukuru paunenge uri kuita, unogona kushamiswa kuziva kuti yega yega inosangana ndeimwe yemabheti ako akanaka. Saka nyora pasi dumbbells (nokuti ikozvino!) Uye bvisa muga wega yoga: inguva yekuita imwe yemutemo nzira ye yogi.

Yogi Squat Pose

Iyi pose inzira yakanaka yekutanga chero simba rekudzivirira simba. Inovhura mahudyu uye hip flexse uye inotambanudza makumbo kugadzirira basa.

1. Tanga pamakumbo, tadzika pasi nemuswere pakati pezvigunwe nemaoko mumunyengetero pachifuva.
2. Rambai muchisimudzira maoko pamwe chete panguva imwechete muchisimudza zvidzitiro pamakumbo emukati.
3. Bata uye fema zvakakwana.

Chigaro Pose

Sachigaro pose isometric squat inosimbisa musumbu wose mumakumbo pamwe nemaruva ako. Pasi iwe unogara uye iwe unotora nguva yakareba, zvakanyanya kubatsira iwe uchawana.

1. Mira yakakwirira nemakumbo pamwechete uye inhale kusvika kune zvombo zvakananga kumusoro.
2. Sezvaunenge uchidzoka ugare shure kwezvitsitsinho zvako kusvikira mabvi ari pane 90-degree angle.
3. Ita maoko mukunamatira nzvimbo muchipfuva chako apo iwe unonamatira mapepa ako pasi. Bata 30 seconds, kufema.

Warrior 1

Munguva yehondo 1 iwe unoshanda pakurongedza uye uzarura chiuno chako chinoshandura. Munguva iyi, yakagadzirirwa zvakanaka gumbo rako rakatarisana riri kubata muviri wako uine simba rinoshamisa ririkudziridzwa mu quadriceps yako uye glutes.

1. Kubva panzvimbo yakamira, tora rutsoka rwako rworuboshwe kusvika kumashure kwebato rako uye udzike mukati memakumbo ako kuitira kuti gumbo rako retsoka rive paakona.
2. Bhenekera mabheji ako echokwadi makore 90 uye ruramisa gumbo rako rekumusoro.
3. Svika pamisoro yepamusoro uye chengeta torso inotarisana nechokumusoro.
4. Relax mapepa uye fema zvinyoro uye mukati. Bata masekondi makumi matatu uye shandura mapandi.

Warrior 2

MuHarrior 2 ivai nehudyu yenyu inobvumira kuzarura asi gumbo rekumusoro rinoramba richikubata iwe. Kamwe zvakare yako quadricep uye glute inoshandiswa kutsigira muviri wako.

1. Kubva panzvimbo yakamira, tora rutsoka rwako rworuboshwe kusvika kumashure kwebato rako uye udzike mukati memakumbo ako kuitira kuti gumbo rako retsoka rive paakona.
2. Bhenekera mabheji ako echokwadi makore 90 uye ruramisa gumbo rako rekumusoro.
3. Ita ruoko rworudyi kurudyi kuruboshwe uye kuruboshwe ruoko rwerudyi pamusoro pegumbo.
4. Relax mapepa uye fema zvinyoro uye mukati. Bata masekondi makumi matatu uye shandura mapandi.

Akawedzera Angle

Imwe shanduro yemurwi, iyi pose inoenderera mberi kushandisa shanje rekumusoro quad uye glute kuitira kugadzikana uye simba. Mukuwedzera, kutorwa zvakakwana zvokuti iwe unobatsirwa kubva mukati mechidzitiro chemukati uye hip flexor kutambanudza.

1. Kubva pakamira, danho rakasara rutsoka kusvika kumashure kwechibato ndokuderedza mukati memakumbo kusvika kune imwe kona.
2. Bend front knee kune 90-degree angle.
3. Ita ruoko rworudyi mberi uye udzike kusvika mukati memakumbo erudyi. Isa ruoko pasi, asi usamira pairi. Simudza nomumusoro.
4. Ita ruoko rworuboshwe kuruboshwe rworuboshwe pamberi pekamuri.
5. Tarisa kumusoro uye kufema, kuchengeta kuruboshwe kuruboshwe rwakanamatira pamusoro pebandauko rorudyi.
6. Bata nekufema uye shandura mapande.

Horse

1. Kubva pane chimiro chemakumbo chepamakumbo zvakaparadzana zvishoma kudarika bandau-kure, zvigunwe zvinotarisa kunze.
2. Sezvo iwe inhale uchinge waisa zvombo pamusoro zvakanyanya kupinza mapwende pamwe chete.
3. Sezvaunofamba uchikotamisa mabvi makumi mapfumbamwe degrees uye uise maoko kune chifukidzo kusvetera mapepa ako pasi.
4. Rambai makabvu akatarisa pamusoro pemakumbo uye mushure mutsva uri pasi pemuviri. Bata masekondi makumi matatu uye fema.

Muti

1. Mira yakakwirira nemakumbo pamwe chete uye usvike zvombo zvakananga kumusoro.
2. Simbisa nheyo yako sezvo iwe uchinge uchitsigira rutsoka rwako rworudyi kumusoro kwako kuti ugare kurufu rwako rworuboshwe kana kuti urusire kumusoro kuti urambe uri mukati mako. Dzivisa kuisa tsoka yako mukati memabvi ako.
3. Gara uchikwanisa kwemasekondi makumi matatu uye fema zvishoma nezvishoma. Shandura mahlangothi.

Eagle

1. Iwe wakamira wakare, bendama namabvi ako zvishoma, simudza rutsoka rwako rworuboshwe kumusoro uye, kuenzanidza kune rutsoka rwako rworudyi, kuyambuka rutsoka rwako rworuboshwe pamusoro pegumbo rorudyi. Taura zvigunwe zvako zvemanheru zvichienda pasi uye, kana zvichibvira, urove kumusoro kwetsoka roruboshwe mushure mhuru yakarurama. Kuenzanisa kune rutsoka rwako rworudyi.
2. Tambanudza maoko ako zvakananga mberi, akafanana nechomukati, Yambuka maoko mberi kwemuviri wako kuitira kuti ruoko rwerudyi rwuri pamusoro peboshwe.
3. Bhenza mabheji ako uye usvike nechepakati mukati mejoko rezasi.
4. Kana zvichikwanisika nzvimbo inotambanudza pamwe chete uye kunyatsodzima maoko kumusoro uye uchikwevera mapepa pasi.
5. Pfugama uye ubatisise kwemasekondi makumi matatu ozoshandura mativi.