Ma quadriceps anu ndi gulu la mitsempha inayi yomwe imakhala patsogolo pa ntchafu yanu. Minofu imeneyi imakhala yovuta kwambiri kwa othamanga, makamaka othamanga ndi azisitima. Yoga yotsatira ikupereka njira zosiyanasiyana zowatambasulira.
1 - Lunge la Crescent: Anjaneyasana
Phokoso lachimake ndi malo abwino oyamba kumene popeza mungathe kusintha mosavuta malinga ndi kusintha kwanu. Kudzera kumbuyo kwa bondo lamtsogolo kudzakupatsani kutambasula pang'ono. Mukhozanso kupita njira ina mwa kugwada bondo lanu ndikuyendetsa phazi lanu kumalo anu.
2 - Kulimbana ndi zida: Virasana
Mitundu yambiri ya yoga imaphatikizapo kusinthanitsa ndi / kapena kubwezeretsa, koma osati shuga. Zonse zomwe mukuyenera kuchita apa ndizokhala ndi kupuma muchisokonezo mu ntchafu zanu.
Ngati mukufuna kusintha mazenera awa kuti musamveke bwino, khalani chovala chanu pa bulangeti, chipika, kapena bolster. Koma, ngati simukumva bwino, mukhoza kulimbitsa pang'onong'ono.
3 - Pigeon Pose: Eka Pada Rajakapotasana
Pigeon pose ndi imodzi mwa njira yokonzekera njiwa zonse, zomwe zimafuna kutseguka mu quads kuwonjezera pa kubwerera mmbuyo.
Kuti cholinga cha ntchafu chitambasulidwe, musadandaule ngati simungathe kuimitsa manja anu. Ingoganizirani ndikukoka chidendene chakumbuyo kumbuyo kwanu.
4 - Shuga Tuluka: Ardha Chandra Chapasana
Kwa iwo omwe amakonda kukonda, mungathe kutambasula miyendo yanu pamapazi anu ndi miyendo yanu pamtunda wanu wonyamulidwa mwa kutenga khofi la mwezi kukhala mthunzi wa nzimbe. Mutha kutenga ngakhale bondo pang'ono kumbuyo pomwe muli pomwepo.
5 - Mfumu Dansa: Natarajasana
Mukhoza kusunga quad kuchoka ku nzimbe (pamwamba) ndikupita mwachindunji kwa mfumu dancer. Ngati izi sizingakhale zovuta, mukhoza kugwira ntchito yonseyi, yomwe mumagwira pa phazi lanu ndi mikono iwiri yokweza pamwamba pa mutu wanu, nthawi yonse ikuyendetsa pamlendo umodzi. Mwina ndi chimodzi mwa zovuta kwambiri zomwe mungayesere.
6 - Kutaya Ngamila: Ustrasana
Tsopano mukusunthira kumbuyo kumbuyo. Popeza momwe mukuganizira pano ndizomwe mungasinthe, yesetsani pamene mukufunikira kuti bondo lakumbuyo likhale lochepa kwambiri. Mu ngamila, mwachitsanzo, mungagwiritse ntchito zibokosi pansi pa manja anu m'malo mowabweretsa ku zidendene. Mukhozanso kuika manja anu kumbuyo kapena kumbuyo kwanu.
7 - Kutaya Phokoso: Dhanurasana
M'nsalu pose, kumamatira pamapazi anu kumakulolani kuti mudziwe nokha mumbuyo. Zimapangitsanso kuti chiwopseko chachikulu chitambasulidwe .
Yesani apa pakati pa kusinthasintha mapazi ndikuloza zala zala. Aliyense amatha kutambasula pang'ono, monga momwe angasinthire kuchoka panja kupita mkati mwa mapazi anu.
8 - Kutaya Kwambiri Kwambiri: Laghu Vajrasana
Kutenga ngamila (kumtunda) ku malire ake akunja kumakubweretsani ku laghu vajrasana, kapena mabingu ang'onoang'ono. Kubweretsa mutu wanu pansi kumawonekera kumbuyo kwenikweni ndipo kumafuna quadriceps yotseguka kwambiri.
Izi ndizomwe zili patsogolo, choncho musadandaule ngati sizikuwoneka ngati zilipo pakali pano. Kugwira ntchito pa ngamila kudzatulutsa kutambasula kofanana ndi kochepa.