Lapho siphishekela umzimba omuhle, sivame ukugxila ekuzivocavoca kwamandla, singanaki ngokuphelele ukwelula futhi singanaki izivivinyo zokuphefumula, okubuye kudingekile uma ulungiselela isizini yolwandle.
Kulokhu, ikhambi elifanele lizoba yi-yoga. Sizotshela ngama-asanas aphambili ahlose ukwakha umzimba omuhle.
Izandla ezinciphile
I-Asana # 1.
Siba "emakati" pose, sazibuza ngemuva, sigxile ezandleni zakho. Thola esimweni esinjalo umzuzu, ngemuva kwalokho siphumula, bese siphinda futhi futhi siphinde siphinde siphinde siphinde siphinde siphinde siphinde siphinde siphinde siphinde siphume ngomzuzu. Ngalesi ASIAN, ungadonsa kahle izicubu zezandla nama-biceps.
Kepha:
Uma uhlushwa i-Stornedy Syndrome, kungcono ukuyeka umsebenzi.
Bheka uchwepheshe ngaphambi kokuqala
Photo: www.unsplash.com.
I-Asana # 2.
Futhi okubizwa ngokuthi "Dobi Dolphin". I-Asana icishe iphinda okukodwa, kepha kulokhu unqamula izandla zakho emalbows, ngokusekelwe efeni. Gcina okuthunyelwe komzuzu, ngemuva kwalokho sithatha ikhefu imizuzwana engama-30 bese siphinda umzuzu we-Asana futhi. Ngakho-ke, sisebenza ama-triceps futhi siqinisa ama-biceps.
Kepha:
Yenza ngokuqapha ekulimaleni nasemahlombe.
Amahlombe acwebezelayo kanye nemihlane
I-Asana # 1.
Kungukunxusa kobunzima obuphakathi, ukuze abaqalayo kufanele banakekele ukuzivocavoca ngokuqapha. Hlala ku-rug, weqa imilenze yakho futhi wenze ithuba elihamba kancane eceleni. Gcina i-pose yemizuzwana engaba ngu-30, ngemuva kwalokho sibuyela endaweni yokuqala. Ngosizo lwe-Asana, ungabuyisela ukuguquguquka komzimba ophezulu.
Kepha:
Yenza ngokuqapha ngesikhathi sokuya esikhathini nangokuqwatshwa isikhathi eside.
Ukuncipha esiswini
I-Asana # 1.
Hlala phansi emgqeni, uqonde emuva futhi uqonde imilenze ukuze wakhe ekhoneni elibukhali phakathi komzimba nemilenze. Gcina amasekhondi angama-30. Ngesikhathi sokukhipha umsebenzi, i-diaphragm iba yisisekelo sokulinganisa, okusiza ukuqeda ama-fat deposits lapho enza i-asana okungenani kaningana ngesonto.
Kepha:
Uma uhlushwa i-vertebrate hernia noma okunye ukulimala komgogodla, kungcono ukuyeka umsebenzi.
Ukuba nokusika
I-Asana # 1.
Le asana ibizwa nangokuthi "uvemvane pose". Umnyombo wayo ukuqinisa izicubu zezinkalo, zangaphandle nangaphakathi. Sihlala emgqeni ngendlela yokuthi izinyawo zakho zihlangane nazo, futhi amadolo ahlele ukuba abe olahlekile, uma ufisa, ungahambisa imilenze yakho, ulingisa igagasi lamaphiko butterfly. I-Asana isiza ukususa ukungezwani okweqile ngemuva kosuku olunzima.
Kepha:
Yenza ngokuqapha ngesikhathi sokulimala kwamadolo noma ngesikhathi sokuya esikhathini.