Ubusanzwe, mu mpeshyi muri siporo no mubyiciro byimyitozo, ntugasunike, kuko hafi ya twese uhangayikishijwe nibintu bimwe - guta ibiro. Nigute ushobora guhita ugabanya ibiro kandi ukomeze imiterere nimikorere yumubiri idashobora gukorwa muri salle gusa, ahubwo murugo? Ikibaho gishaje, cyiza kiza gutabara. N'ubundi kandi, kuba, kuba iminota 2 mu kabari, tumara inshuro 2 za karori kuruta imyitozo y'itangazamakuru hamwe n'indi myitozo.
Prateck - Imyitozo idasanzwe. Yageze mubuzima bwumuntu ugezweho kuva yoga. Ngaho, Prime ni Asana "Log" (Chaduranga Dandasana), mubyukuri ari ubupayiniya ku nshyigikirwa 4. Uyu munsi, ikibaho gikoreshwa ahantu hose nkuburyo bugufasha kugera ku bisubizo byiza bitajyanye gusa no kugabanya ibiro gusa, ahubwo no gushimangira imitsi yumubiri wose.
- Terack ni ugukumira ububabare inyuma, ijosi, ishami rya LUNDAR, nkuko bifasha kunoza imiterere yimitsi ya zone.
- Ifite ingaruka kumitsi yinda, ikora itangazamakuru, kandi icyarimwe itezimbere igose.
- Terack nimwe mubikorwa byiza bya calorie yaka.
- Itezimbere kuzenguruka amaraso kandi bigira ingaruka nziza sisitemu yubuhumekero yumuntu.
- Hifashishijwe ikibaho, urashobora kuvoma imitsi yamaboko namaguru.
- Gukora igihagararo cyiza kandi ni ugutunganya kwa Osteochondrose.
Byongeye kandi, ntugomba kwibagirwa ko, kimwe nimikoreshereze iyo ari yo yose yoga, ikibaho kigira ingaruka kumitekerereze yumuntu kubwibyiza, bigabanya umunaniro, bigabanya umunaniro, bitanga umusarani ku munsi wose.
Nina KoloMyceva
Nk'uko byatangajwe kandi bashya, chaduturanga ya Dandasan ni imyitozo yoroshye - bisa nkaho bisa nkaho ari iminota 2 muri "Inyandiko ya Logi", ntabwo bigoye guhumeka. Ariko irangizwa ryibihe ntabwo risaba kwibanda nimbaraga gusa: kubona ingaruka zifuzwa, umurongo ugomba gukorwa neza. Hano hari inama zingenzi:
1. Kuva Plandck - Imyitozo ngororamubiri Ukeneye kugenzura. Kubwibyo, mugihe cyambere, kora akabari imbere yindorerwamo cyangwa wandike kuri terefone yawe kugirango ubone amakosa yawe ashoboka.
2. Ntugerageze guhagarara mu kabari amasegonda arenga 20 Bwa mbere. Ongera igihe cyagendaga buhoro buhoro, wongeyeho amasegonda 10 burimunsi kandi buhoro buhoro urashobora icyarimwe ufite inyandiko yanditse muminota 20 muri yo.
3. Kora umurongo usanzwe - Ibyiza buri munsi cyangwa buri munsi kugirango umubiri umenyererwe, kandi imitsi "yibutse" umutwaro.
Bane. Fata umwanya wo gutangira - Kuryamye ku gifu, imikindo yashyizwe ku mpande z'umubiri mu gatuza, amaguru akomeza kuramburwa no kurerwa ku rutoki. Zamura umubiri uhindura byinshi byibandwaho ku ntoki n'amaguru n'imikindo. Nkigisubizo, umubiri wawe ushingiye kumaboko yunamye mu nkokora n'amaguru maremare uhagaze kumpapuro zigomba kumera nkumurongo ugororotse. Wibuke ko guhagarara hasi bikorwa ukoresheje amano nintoki, ntabwo ari inkokora.
bitanu. Taz Komeza Fellele Gerageza kutuzamura ikibuno. Spin yoroshye - yunamye mu gace k'ubumwe ntibigomba rero gukora imyitozo ikorwa n '"inda ikomeye" (ikamurika igifu). Umutwe ugomba kumanurwa, ibitugu byo gufata mumatwi.
6. Tuzigama mu gikari, ndetse duhumeka.
Gutangira gukora akabari, uzumva uburyo bigoye kandi bitarinze kuririmbamo n'amasegonda 15. Ariko ntukihebe. Ubwa mbere, wibuke ko ikibaho ari Asana, no kubona ko kigomba kuba cyiza, gusa ko cyunguka umubiri. Kubwibyo, gukosora mu kabari ugasanga umwanya ukorera biroroshye. Bamwe bafasha gukumira amaboko mu ntebe. Niba bidakora kwibanda kumikindo / cams, kora elbows.
Chatranga dandasana irashobora gutandukana nisoni izagufasha gushimangira umugongo no gushimangira imitsi kugirango ufate akabari igihe kirekire. Mugihe uri mu kabari, gerageza kubyutsa ibumoso, hanyuma amaguru meza. Kora inzibacyuho kumurongo wo hejuru (ishimwe ryibibaho kumaboko maremare) kubwibi ugomba gupfurwa no kunama inkokora. Urashobora kandi kuzuza uruganda rufite Asanas nka "win umunwa" n "" umunwa w'imbwa ", na" dose ".