Yoga kwa Mphamvu ya Leg

Anthu ambiri amasankha yoga kuti apindule kwambiri. Anthu omwewa amaphunziranso mwamsanga kuti yoga ndiyo njira yabwino kwambiri yomanga mphamvu ndi kupirira kwa minofu yanu. Pali yoga yomwe imayambitsa kugwira ntchito pafupifupi minofu iliyonse m'thupi lanu.

Malinga ndi mtundu wa yoga umene mumasankha kuchita, mukhoza kumanga mphamvu mwa kuyenda ndi kutuluka , kapena mukhoza kumangapo ntchito yofanana yomwe imachitika pamene mukugwira ntchito.

Pezani Makhalidwe Olimba, Otsamira

Ntchitoyi imalimbikitsa kumanga miyendo ndi miyendo . Kuwonjezera pa yoga ku chizoloŵezi chanu chokhalitsa mphamvu ndi njira yabwino yowonjezera zosiyanasiyana ndikuwonjezera kusintha kwanu pamene mukupanga minofu. Ngati mukufuna kufotokoza ndi kumapanga miyendo yanu, kumanga mphamvu zochepa za thupi, ndikutambasula kwambiri pamene mukuchita, mungadabwe kudziwa kuti zogawidwazi ndizimene mumakonda kwambiri. Choncho onetsetsani kuti mukuganiza kuti mukuganiza kuti mukuchita zotani.

Yogi Squat Pose

Izi ndi njira yabwino yothetsera kulimbitsa thupi kulikonse. Amatsegula m'chiuno ndi mchiuno kusinthasintha ndikutambasula miyendo kukonzekera ntchito.

1. Yambani kumapazi, atagwedezeka pansi ndi mchira pakati pa mabotolo ndi manja mu pemphero pamphindi.
2. Pitirizani kugwirana chanza palimodzi panthawi yomweyi.
3. Gwirani ndi kupumira mokwanira.

Khalala Pose

Mpando wotsekemera ndizithunzithunzi zolimba zomwe zimalimbitsa minofu yonse m'milingo kuphatikizapo kugwedeza kwanu. Pansi mumakhala ndipo mutakhala ndi nthawi yaitali, phindu lomwe mumalandira.

1. Imani wamtali ndi miyendo palimodzi ndikugwedeza kuti muthamange mikono molunjika pamwamba.
2. Pamene mukukweza pansi pa zidendene zanu mpaka mabondo ali pamtunda wa digirii 90.
3. Gwirani manja mu malo opempherera m'chifuwa mwanu mutakhala pansi. Gwiritsani masekondi 30, kupuma.

Msilikali 1

Pa msilikali 1 mumagwira ntchito ndi kutsegula mchiuno chanu. Padakali pano, mutachita bwino mwendo wanu wam'mbuyo akugwira thupi lanu ndi mphamvu zozizwitsa zomwe zimapangidwa mu quadriceps yanu ndi glutes.

1. Kuchokera pamalo oimirira, phazikani phazi lanu lakumanzere kumbuyo kwa chikwama chanu ndikuchepetsani mkati mwa phazi lanu kuti phazi lanu lakumbuyo likhale pambali.
2. Bendani pamadzulo apansi a madigiri 90 ndikuwongolera mwendo wanu wobwerera.
3. Fikirani pamwamba pa mikono ndi kusunga torso kutsogolo kutsogolo.
4. Sungunulani mapewa ndi kupuma modekha mkati ndi kunja. Gwiritsani masekondi 30 ndikusintha mbali.

Nkhondo 2

Mu Msirikali 2 yikani mchiuno mwanu mutsegule kuti mutsegule koma mwendo wakutsogolo ukupitiriza kukugwirani. Apanso chikhomo chako ndi glute chimagwiritsidwa ntchito kuti ukhale wolemera thupi.

1. Kuchokera pamalo oimirira, phazikani phazi lanu lakumanzere kumbuyo kwa chikwama chanu ndikuchepetsani mkati mwa phazi lanu kuti phazi lanu lakumbuyo likhale pambali.
2. Bendani pamadzulo apansi a madigiri 90 ndikuwongolera mwendo wanu wobwerera.
3. Pita kumanja kudzanja lamanja ndi kumanja kwanja kumanzere kumbuyo.
4. Sungunulani mapewa ndi kupuma modekha mkati ndi kunja. Gwiritsani masekondi 30 ndikusintha mbali.

Angle Yowonjezera

Chinanso cha msilikali, chotchinga ichi chikupitirizabe kugwiritsa ntchito phazi lakumbuyo quad ndi glute kuti likhale lolimba ndi mphamvu. Kuwonjezera apo, mutengedwera mokwanira kuti muthandizidwe ndi chiuno chamkati chamkati ndi chiuno chakumapeto.

1. Kuchokera pamalo oimirira, phazi limanzere kumbuyo kwa mphasa ndikuchepetsera pansi mpaka pansi.
2. Gwiritsani bondo kutsogolo mpaka mbali ya 90 digiri.
3. Gwiritsani dzanja lamanja ndikupita pansi mkati mwa phazi lamanja. Ikani pansi pansi, koma musadalire pa izo. Kwezani kupyola pakati.
4. Fikirani mkono wamanzere kumbuyo kwa khutu kutsogolo kwa chipinda.
5. Yang'anani mmwamba ndi mpweya, kusunga nsanamira pamutu paphewa.
6. Gwiritsani kupuma ndikusintha mbali.

Kavalo

1. Kuchokera pamapazi oima pambali pambali pang'onopang'ono kusiyana ndi kutalika kwa mapewa, zala zazing'ono zakunja.
2. Mukamayenda mumamanga manja anu pamanja.
3. Pamene mukuweramitsa mawondo 90 ndikugwirana manja ndi chifuwa chanu.
4. Pembedzani maondo anu pamapazi ndipo muwone pansi pa thupi. Gwiritsani masekondi 30 ndikupuma.

Mtengo

1. Imani wamtali ndi mapazi pamodzi ndipo mufike mikono molunjika pamwamba.
2. Tsimikizirani maziko anu pamene mukuponya phazi lanu lamanja kuti mupume pamphongo wanu wakumanzere kapena muzikweza pamwamba pa thipa lanu. Pewani phazi lanu mkati mwa bondo lanu.
3. Gwiritsani ntchito momwe mungathere masekondi 30 ndikupuma pang'onopang'ono. Sintha mbali.

Mphungu

1. Wokwera wamtali, gwadamada pang'ono, kwezani phazi lanu lakumanzere mmwamba, ndikuyendetsa pa phazi lanu lakumanja, kuwoloka mwendo wanu wakumanzere kumanja. Lembani zala za kumanzere kumanzere pansi, ndipo ngati n'kotheka, yesani pamwamba pa phazi lamanzere kumbuyo kwa ng'ombe yoyenera. Sungani pa phazi lanu lakumanja.
2. Tambasulani manja anu molunjika patsogolo, mofanana ndi pansi, Pambani mikono patsogolo pa msoza wanu kuti dzanja lanu lamanja likhale kumtunda.
3. Gwirani mitu yanu ndi kumangoyang'ana mkati mkati.
4. Ngati nkhata zowoneka bwino ndikumangirira manja mmwamba pamene mukukoka mapewa.
5. Kupuma ndi kugwira kwa masekondi 30 ndikusintha mbali.