Ngati mumasangalala ndi yoga , pali njira zambiri zogwiritsira ntchito chizoloŵezi chanu mwachizolowezi ndipo wina akuwonjezera zida zatsopano kusakaniza.
Kugwiritsira ntchito masewera olimbitsa thupi ndi chimodzi mwa njira zomwe mungasankhe komanso njira yabwino yoperekera thupi lanu kukhala ndi thandizo linalake kuti likuthandizeni kuti mukhale okhwima komanso osinthasintha .
Mpira wotetezeka ndi njira yabwino yopezera chithandizo chowonjezereka chomwe chimafuna chipiriro ndi kusinthasintha komanso kumapangitsa kuti ena akhale ndi vuto labwino.
Kulephera kwa kukhazikika kumangowonjezera kuchitetezo, kuponyera minofu yosiyana ndi kulimbitsa minofu yolumikizana yomwe imathandizira ziwalo za thupi.
Kukula kwa mpira kumapangitsa kusiyana ndipo mungagwiritse ntchito mpira wawung'ono pazinthu zina. Tengani nthawi yanu ndi zotsatirazi ndipo mugwiritseni ntchito zowonjezera pakufunika. Nthawi zonse muzipewa zochitika zilizonse zomwe zimapweteka kapena kukulitsa kuvulala kulikonse.
1 - Yoga Kuchita pa mpira wothamanga
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina.
Zida Zofunikira
Bwalo lochita masewera olimbitsa thupi ndi matati
Kodi Mungatani Kuti Muthane ndi Yoga Pogwiritsa Ntchito Mbalame Yolimbitsa Thupi?
- Pangani zochitika monga momwe zasonyezera, kumaliza masewera 1-3 a zochitika zonse.
- Tengani nthawi yanu ndi kuyenda ndikuyendetsa mpira pakhoma kapena malo olimbitsa thupi ngati mukumva kuti mulibe. Ngati muli ndi phazi lokwezeka, mukhoza kuyika mpirawo kuti asasunthike. Zina zimakhala zovuta kwambiri kuposa zina, choncho gwiritsani ntchito bwino bwino ndikuyika mpira pambali ngati mukufunikira.
- Pewani zochitika zilizonse zomwe zimapweteka kapena zovuta.
2 - Zokwera Zogwiritsa Ntchito Mpira
Imani pambali pambali pambali ndi mpira patsogolo panu. Ndondomeko yochokera m'chiuno, kubwezera kumbuyo ndikusowa mkati ndikuyika manja pa mpira. Sewu, kutumizira mchuuno molunjika, ndipo, kuwerama mawondo kumbuyo kwa zala zakutsogolo, pukuta mpira kutali momwe mungathere, kutambasula manja ndi chifuwa. Lembani ndi kuwongolerako mawondo pamene mukugudubuza mpira.
Bwerezani mobwerezabwereza khumi.
3 - Kuyang'anitsitsa Mbwa ndi Kumtunda Kukuyang'anila Galu
Ikani mpira wanu pamatumbo ndipo mubwere kudzanja lanu ndi mawondo ndi mpira patsogolo panu. Lolani mphuno yanu mu mpira, mutapitirira mpaka mchiuno mwanu mutakhala pa mpira, miyendo molunjika kumbuyo kwanu. Yesetsani manja anu mu mpira ndikuwombera pamene mukukankhira pachifuwa ndikuwongolera mikono, ndikuyang'ana mmwamba ndikuyang'ana mbwa .
Kuthira ndi kutsogolo kutsogolo, ndikuyika manja pansi ndikukankhira thupi kupita kumalo osokonezeka, mikono ndi miyendo molunjika ndi zidendene zikuyenderera pansi, monga galu wakugwa . Ikani mpirawo kuti chifuwa chanu ndi mapewa anu athandizidwe ngati mungathe. Ngati mpira uli waukulu, mungafunike kusuntha popanda mpira.
Lembani ndi kubwereranso ku galu, ndikusintha maulendo 10.
4 - Galu Lopansi ndi Lamulo Limukani Kuti Lunge
Mu malo amgalu otsika ndi mpira wothandizira chifuwa ndi ntchafu, sungani ndi kukweza mwendo wakumanja molunjika mpaka thupi lanu liri lolunjika.
Gwiritsani mpweya umodzi, tchepetseni mwendo ndikuwukankhira pansi, bondo pafupi ndi mpira. Onetsetsani mchiuno mwako mu mpira kuti muthandizidwe ndikuswa m'manja.
Gwiritsani mpweya wa 3-5 ndikukweza bondo kumbuyo, pogwiritsa ntchito mpira kuti muthandize. Gwiritsani mpweya 3 ndikubwereza mndandanda pamlendo wina.
5 - Ndakhala ndikuyendayenda
Khalani pa mpira ndipo, ngati mukusowa bata, onetsetsani kuti mpira ukutsutsana ndi khoma. Kutambasula miyendo kutsogolo, kufupi ndi mapewa, kusinthasintha mapazi ndikugwirana manja ndikuwongolera kumbali kumbali.
Khala wamtali, ndikusunthira kumbuyo, kusinthasintha mutu kumanja ndikufika kumanzere kumanzere. Onetsetsani kuti mumathamanga kwambiri ndipo mukumva mgwirizano waukulu.
Bwererani kumbuyo mpaka kumanzere, kufikira zala zala. Pitirizani kuyendayenda, kuikapo kutalikitsa msana. Bwerezani mobwerezabwereza 10 kumbali iliyonse.
6 - Atakhala Phokoso Ponyani
Kusunthika uku kungakhale kovuta kwambiri kotero kuti mungafune kuchita izi pa mpando kapena kuyendetsa mpira pa khoma kuti muthandizidwe. Mukhozanso kukhala pambali pa khoma ndikugwiritsanso ntchito moyenera.
Khalani pa mpira ndi kudutsa phazi lamanja kumbuyo kwa bondo lakumanzere. Izi zidzakufunikani kuti muyese pamtunda wamanzere pamene mpira ukuyenda, zomwe ziri zovuta kwambiri.
Pamene muli ndi malire anu, bweretsani manja anu patsogolo pa chifuwa. Lembani ndipo pang'onopang'ono tengani manja mmwamba, kutsamira patsogolo kuti mukulitse kutambasula ngati mungathe. Kachiwiri, izi zidzakutsanitsani kuchepetsa kwanu, kotero musinthe momwe mungafunire kuti mukhale otetezeka.
Gwiritsani mpweya 3, kutsitsa ndi kubwereza kumbali inayo.
7 - Msilikali Woyamba Ndikumenyana ndi Msilikali II ndi Mng'oma Yam'mbali
Lowani pamalo amodzi pa mpira, kumbuyo kwa mwendo wakutsogolo ndi mwendo wakumanzere kumene kumbuyo kwanu, phazi lakuthwa. Muyenera kukhala pansi pa mpira.
Tsatirani mchiuno kumbuyo ndi kusesa mikono pamwamba ndi kubwerera pang'ono. Gwiritsani ntchito mpweya wachitatu ndikutsitsa manja ndi kutembenuzira thupi kumbali, kutambasula kupyola manja. Iyi ndi malo a Warrior II ndipo muyenera kumverera mkati mwa ntchafu zamkati.
Gwiritsani mpweya 3.
Kuchokera pamenepo, tenga mkono wakanja pansi ndikuyika dzanja pansi pomwe mutambasula dzanja lamanzere. Muyeneranso kuthandizidwa pa mpira. Gwiritsani mpweya 3. Bweretsani mndandanda pambali inayo.
8 - Kutembenuka kwa Torso
Kwa ichi, iwe udzakhala mmanja mwako ndi mawondo ndi mpira pafupi ndi iwe. Kusunthika uku ndikovuta kwambiri pa ntchafu yamkati, kotero kuti kukwanitsa kuchita izi kungadalire momwe iwe ulili wosinthasintha.
Pa manja ndi mawondo, lolani phazi lamanja kumbali ndikuika phazi pa mpira. Muyenera kupuma pa bondo lakumanzere, ndi mwendo wakumanja molunjika, bondo likuyang'ana kutsogolo kwa chipinda.
Ngati mumakhala omasuka kuchita zimenezi, mwapang'onopang'ono mutembenuze msana ndikugwira dzanja lamanja molunjika, mutembenuzire mutu kuti muwone dzanja lake pomwe dzanja lamanzere likukhala pansi. Gwiritsani mpweya 3 ndikusintha mbali.
9 - Zikwangwani Zowonongeka
Chifukwa cha kusamuka uku ayambe pa mawondo kutsogolo kwa mpira. Onetsetsani kutsogolo kwa mpira ndikupitirira mpaka mpirawo uli pansi pa mchiuno ndi torso ndipo mukukhala pampando wanu. Miyendo yanu ikhale yolunjika kumbuyo kwanu.
Kusunga mapazi kumasinthasintha, pang'onopang'ono kutsegula miyendo yonse, ndikuyang'ana pa ntchafu zakunja. Bweretsani pamodzi palimodzi poyendetsa kachilomboko. Bwerezani mobwerezabwereza khumi.
10 - Superman pa mpira
Pazochita izi, mudzakhala mmanja mwanu ndi mawondo, koma ndi mpira pansi pa inu. Choncho, yambani kugwada kutsogolo kwa mpira ndikudumphira mu mpira ndikupitirira patsogolo pang'ono mpaka manja anu ali pansi.
Ngati mpira wanu ukupangitsa kukhala kosatheka koma manja ndi mawondo onse, yesani izi popanda mpira.
Kwezani mkono wakumanzere molunjika mmwamba ndiyeno mwendo wakumanja ndi kugwirapo kwa kumenya. Lembani pansi ndi kubwereza kumbali ina, kukweza dzanja lamanja ndi mwendo wakumanzere. Pitirizani, kusinthana mbali 10 mpaka 10-12.
11 - Kutaya kwa Ana
Yambani kutsogolo kwa mpira ndipo pang'onopang'ono mukhale pansi pa zidendene, manja akutsamira pa mpira. Pamene mukukhala kumbuyo, tambani mpira kutsogolo, mutulutse mutu ndi kutambasula pachifuwa. Chotsani mchiuno kumanja ndikuyendetsa mpirawo kumanzere ndikuwongolera kumbuyo, kubwereza kumbali inayo. Gwirani chingwe chilichonse kwa masekondi 15.
12 - Kukhazikitsa Phindu
Iyi ndi nthawi ina yovuta kwambiri yomwe mungakhale ndi malo anu okha, chiuno, ndi miyendo yanu.
Yambani mwa kudziyika nokha ndi mchiuno wolondola pa mpira, kupumula kwa thupi pampando. Miyendo yanu iyenera kukhala yolunjika ndi yokhala pamwamba pamwamba pa wina ndi mzake, kupuma kunja kwa phazi lakumanzere.
Ngati mukumva, mukhoza kupeza bwino ndikukweza mwendo wakumanzere ndikugwira dzanja lakumanzere molunjika kumwamba. Gwiritsani mpweya 3 ndikubwereza kumbali inayo.
13 - Bridge pa mpira
Lembani kumbuyo kwanu mutapuma mapazi pa mpira ndi mawondo anu atawerama. Gwiritsani ntchito mankhwalawa kuti muzitha kuyenda pang'onopang'ono msana, muthamangitse mapazi anu mu mpira, ndikubweretsa thupi lanu m'mbali mwa mlatho . Gwiritsani ntchito mapazi anu kuti mpira usagwedezeke.
Gwirani chikwapu ndiyeno mutuluke ndi kuyendetsa msanawo pamtambo, ndikupitiriza kuyanjana ndi gawo lililonse la msana. Bwerezani mobwerezabwereza khumi.
14 - Kunamizira Hip Stretch
Lembani kumbuyo kwanu ndipo mupumule chidendene chakumanja pa mpira, bondo likugunda pa madigiri 90. Loloka phazi lamanzere pamwamba pa bondo lakumanja ndipo gwiritsani phazi pa mpira kuti mutsegule mpirawo mofatsa, ndikukankhira kumbali yakumanzere kuti mutambasule mchiuno.
Izi zikufanana ndi chithunzi chachinayi, koma mukugwiritsa ntchito mpira.
Gwiritsani masekondi 15 ndi kubwereza kumbali inayo.