Kana iwe uchifarira yoga , pane nzira dzakawanda dzokugunzva iwe unowanzoita chiitiko uye umwe ari kuwedzera zvishandiso zvitsva kuisanganiswa.
Kushandisa mabhizimusi ibha chimwe chezvinhu izvi uye nzira yakanakisisa yekupa muviri wako rudzi rwakasiyana rwekutsigirwa kukubatsira iwe kuwedzera kukoshesa uye kuchinja .
Iko kugadzika bhora inzira yakanaka yekuwana rubatsiro rwekuwedzera kune zvinodiwa zvinoda kutsungirira uye kuchinja uye zvinowedzerawo kuoma kwemari kune vamwe vanoita.
Kusava nekugadzikana kunowedzera kuwedzera kwekuita basa, kuputika misi yakasiyana-siyana uye kusimbisa hutachiona hunobatsira hunotsigira majoini emuviri.
Urefu bhora hunoita mutsauko uye iwe ungada kushandisa bhoche duku kune dzimwe shanduko. Tora nguva yako nekufamba uku uye shandisa rubatsiro rwakawedzerwa kana zvichidiwa. Nguva dzose udzivise chero zviratidzo zvinokonzera kurwadziwa kana kuwedzera kukuvara kupi zvako.
1 - Yoga Workout paBercercise Ball
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro.
Zvishandiso Zvinodiwa
Bhokisi rekudzidzira uye chikwata
Nzira Yekuita Yoga paBhizimusi Rokuzorora
- Ita zvidzidzo sezvinoratidzwa, kupedza mapeji 1-3 ega yega yega.
- Tora nguva yako neinofamba uye uise bhora kumadziro kana nzvimbo yakasimba kana iwe uchinzwa uchinetseka. Kana iwe uine danho rekusimudza, iwe unogonawo kuisa bhora pane iro kuitira kuti rirege kufamba. Zvimwe zvinokonzera zvinotambudza kupfuura vamwe, saka shandisa zvakanakisisa kutonga nekuisa bhora parutivi kana uchida.
- Dzivisa chero zviratidzo zvinokonzera kurwadziwa kana kusagadzikana.
2 - Rolling Squats neBhola
Mira namakumbo makumbo-kure uye ibhola iri mberi kwako. Chirongwa kubva muchiuno, kuchengeta musana wakananga uye kusawana uye kuisa maoko pabhola. Chikwata, kutumira mahudyu zvakananga zvakare, uye, kuisa mabvi shure kwezvigunwe, kuisa bhora kunze kwako sezvaunogona, kutambanudza maoko nemafupa. Inhale uye ruramisa mabvi uchiri kuputika bhora zvakare.
Dzokorora zvegumi zvekare.
3 - Kumusoro Kunotarisana Imbwa uye Kunonyorera Kutarisana Imbwa
Isa bhora rako pamatope uye uburukire kumaoko ako nemabvi nebhora pamberi pako. Svetedza gumbo rako mubhola, uchifambisa mberi kusvikira zviuno zvako zvakanyanya ku bhora, makumbo zvakananga shure kwako. Shingairira maoko enyu mubhokisi uye muve mushure mekunge musimudza bhokisi uye musimudze maoko, muchisvitsa kumusoro mune chikwata chinotarisana nenja .
Edzai uye mupfuurire mberi, muchiisa maoko pasi pasi muchikanda mumuviri muchipinda mune zvakasimudzwa v, maoko nemakumbo zvakananga uye zvitsitsinho zvichipfuurira kusvika pasi, sezvinongoita imbwa yakadzika . Ita bhora kuitira kuti chifuva chako nepamakumbo ako zvibatsirwe kana uchikwanisa. Kana bhora iri guru, ungave uchida kuita izvi pasina bhora.
Inhale uye kudzokera shure muimba-imbwa, kushandura imwe neimwe yegumi zvakare.
4 - Kudenga Imbwa Nenzira Ita Kuti Ive Pamwe Chengetedza
Muchiri pasi pembwa pamwe nebhokisi rinotsigira chifuva nehudyu, inhale uye simudza rutsoka rworudyi zvakananga kusvikira muviri wako uri munzira yakarurama.
Tora mweya mumwe chete, udzikise gumbo uye uusungirire pasi, pasi nebhokisi. Svetedza mahudyu ako kupinda mubhola kuti uwane rubatsiro uye shandisa maoko pamusoro.
Ita mhepo inomwe 3-5 uye simudza mabheji kumashure kubva pasi, uchishandisa bhora kuti ubatsire muhudyu. Tora 3 kufema uye dzokorora mutsara pane rimwe jumbo.
5 - Akagara pasi
Gara pabhola uye, kana uchida kugadzikana, ona kuti bhora rinopesana nemadziro. Wedzerai makumbo zvakananga mberi, zvakakura kupfuura mapepa, shandura tsoka uye tora maoko acho zvakananga kumusoro uye kunze kune kumativi pamafudzi.
Gara wakareba uye, uchengetedze mushure wakarurama, shandura torso kurudyi uye usvike kuruoko rworuboshwe uye kuruboshwe rworudyi. Inzwa zvakanyanyisa mukati mekunze uye unzwe chibvumirano chikuru.
Dzorera kumashure uye kuruboshwe, kusvika kune zvigunwe. Ramba uchienderera mberi, uchiisa pfungwa pakwedzeresa musana. Dzokorora gumi reps kumativi ose.
6 - Akagara Sorkork Pose
Izvi zvinogona kunge zvakaoma zvikuru kuitira kuti iwe ungada kuita izvi pachigaro kana kuti pfupa bhora pamusoro pemadziro kune rumwe rubatsiro. Iwe unogonawo kugara pedyo nepamadziro uye unobata pane zvakakosha.
Gara pabhola uye uyambuke rutsoka rworudyi pamusoro pemabvi ari kuruboshwe. Izvi zvinoda kuti iwe uenzane kune rimwe rutsoka rworuboshwe apo bhora rinofamba, izvo zvinonetsa zvikuru.
Paunenge uine chikwereti chako, tora zvanza pamwe chete pamberi pebhokisi. Inhale uye zvishoma nezvishoma tora maoko mudenga, uchimira mberi kuti uwedzere kutambanudza kana uchikwanisa. Zvakare, izvi zvinopesana nemari yako yepamusoro, saka shandura sezvinodiwa kuti urambe wakachengeteka.
Bata 3 mapfupa, pasi uye dzokorora kune rumwe rutivi.
7 - Warrior I kuHurwi II uye Nechokumativi Angle
Pinda munzvimbo yakagadzika pabhola, rutsoka rwerudyi mberi uye gumbo roruboshwe rakananga kunze kwako, rutsoka runyoro. Iwe unofanirwa kunge uine bhora.
Ita mapepa mahudyu mberi uye uchenese maoko kumusoro uye udzoke zvishoma. Ita 3 mapfupa uye udzikise maoko uye udzorere mutumbi kune rumwe rutivi, uchitambanudza nemaoko.Iyo ndiyo nzvimbo yeWarrior II uye iwe unofanirwa kunzwa wakananga mukati memakumbo.
Bata 3 mweya.
Kubva ipapo, tora ruoko rworudyi pasi ugoisa ruoko pavhu paunotambanudza ruoko rworuboshwe rwakananga. Iwe unofanirwa kutsigirwa pabhola. Bata 3 mweya. Dzokorora rudivi kune rumwe rutivi.
8 - Kutenderera kweTorso
Nokuda kweiyo, iwe uchava pamaoko ako nemabvi nebhora riri pedyo newe. Kuchinja uku kwakaoma zvikuru pamukati wechipfuva, kuitira kuti iwe unokwanisa kuita izvi zvinogona kuvimba nemabatiro ako.
Pamaoko nemabvi, kururamisa gumbo rakarurama kurudyi uye kuisa rutsoka bhora. Iwe unofanirwa kunge uchizorora pamabvi ari kuruboshwe, nerutsoka rworudyi rwakarurama, mabvi anotarisana nechemberi kwekamuri.
Kana iwe uchinzwa wakasununguka kuita kudaro, zvinyorove udzoke musana uye utore ruoko rworudyi rwakatwasuka, uchiita kuti musoro uone kumusoro kwechocho ruoko apo ruoko rworuboshwe runogara pasi. Ita 3 mapfupa uye shandura mapandi.
9 - Tichiona Zvimwe Zvitsva
Nokuti kutama uku kutanga pamabvi pamberi pebhola. Tsamira mberi pabhola ugofuratira mberi kusvikira bhora riri pasi pechiuno uye torso uye iwe uri kuzorora pamazamu ako. Makumbo ako anofanira kunge akajeka kunze kwako.
Kuchengeta tsoka dzichigadziriswa, zvishoma nezvishoma unozarura makumbo acho zvakadzika, uchitarisa pamakumbo kunze. Vadzosei pamwe chete muchikwata chekunyora apo muchichengetedza kusabvumirana. Dzokorora zvegumi zvekare.
10 - Superman on the Ball
Nokuda kweizvi, iwe uchava pamaoko ako nemabvi, asi nebhokisi riri pasi pako. Saka, tanga kupfugama mberi kwebhola uye wozorerekera mubhola uye kupfuurira mberi zvishoma kusvikira maoko ako ari pasi zvakare.
Kana bhora rako richiita kuti zvibvirire kunze kwemaoko maviri nemabvi pasi, edza izvi pasina bhora.
Simudza ruoko rworuboshwe rwakananga kumusoro uye zvino rutsoka rworudyi uye ubatisise kuti urove. Pasi uye dzokorora kune rumwe rutivi, kusimudza ruoko rworudyi uye joko roruboshwe. Ramba uchienderera mberi.
11 - Mwana Akasara
Kneel pamberi pebhola uye zvishoma nezvishoma ugare pasi pazvitsitsinho, maoko achizorora pabhora. Sezvaunogara pasi, pfugama bhora mberi, uchizorora musoro uye uchitenderera mukati mebhokisi. Shiyai mahudyu kune kurudyi uye nyoronyorodza bhora kuruboshwe kuruerera kumberi, kudzokorora kune rimwe divi. Bata rimwe nerimwe kutambanudza kwemaminitsi gumi nemashanu.
12 - Shandisa Maonero Okuenzanisa
Iyi ndiyo imwe mamiriro ezvinhu akaoma kwazvo apo iwe uchange uine nzvimbo yako nechemberi yako chete, hip, nemakumbo.
Tanga nekuzviisa iwe nehudyu yakarurama pabhora, kumusoro kwekuzorora kwemuviri pahuma. Makumbo ako anofanira kunge akajeka uye akaiswa pamusoro peumwe, achizorora kunze kwetsoka rweruboshwe.
Kana iwe uchinzwa wakakwanisa kuwana, tsvaga muganhu wako uye unononoka kusimudza gumbo roruboshwe apo uchibata ruoko rworuboshwe wakananga kusvika kudenga. Bata 3 kufema uye wozodzokorora kune rumwe rutivi.
13 - Bridge on the Ball
Nhema pamusana wako uchizorora tsoka pamubhodzi nemabvi ako akatsemuka. Shingairira iyo in inhale inononoka kuvhara musana kubva pasi, kuisa makumbo mubhoro, uye kuunza muviri wako kupinda bhulogi . Shandisa tsoka dzako kuitira kuti bhora rirege kubhururuka.
Bata chiroto uye wozobudisa uye ugoisa musana wechipfuva kumatope, uchiita kuti ugare uchibatana nechikamu chimwe nechimwe chemupaka. Dzokorora zvegumi zvekare.
14 - Kunyengera Hip Stretch
Nhema pamusana wako wozorora chitsitsinho chakarurama pabhora, mabvi akanamatira pamadhora 90. Yambuka rutsoka rworuboshwe pamusoro pemabvi ekurudyi uye shandisa rutsoka bhora kuti unyatsorongedza bhora mukati, kusvetuka kunze kwebvi roruboshwe kuti utambanudze chiuno chakanaka.
Izvi zvakafanana nemufananidzo 4 kutambanudza, iwe chete uri kushandisa bhora.
Gara kwemaminitsi gumi nemashanu uye dzoka kune rumwe rutivi.