Yoga amadziwika bwino chifukwa chothandiza anthu kuwonjezera kusintha kwawo ndikuchotseratu miyendo yolimba yomwe imatuluka pa ife ngati zaka zikudutsa. Koma kodi mumadziwa kuti yoga ndi njira yabwino kwambiri yowonjezera minofu yanu ndikulimbikitsana 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. Ntchitoyi imalimbikitsa kumanga mphamvu m'thupi lanu . Nkhani yake yokondedwa, yoga ya mphamvu ya mwendo , ikhoza kuchitidwa pambali pa iyi kuti mupange thupi lonse kapena kuchita masiku osiyana a sabata kuti muyese bwino sabata lanu lomaliza.
M'munsimu muli mndandanda wa zoga zomwe zimalimbitsa minofu ya thupi. Aliyense akubwera ndi chithunzi, kufotokozera mmene angagwiritsire ntchito bwino zomwe zimagwiritsidwa ntchito. Yesani kugwiritsira ntchito njira iliyonse, kumbukirani kuti kupuma mofulumira, kosafunikira ndi kofunika kuti yoga iliyonse ichitidwe. M'malo mochita nthawi, gwiritsani ntchito mpweya wanu kukutsogolerani. Yesetsani kugwirizanitsa chilichonse kuti pang'onopang'ono kupuma pang'ono. Pamene mukumanga mphamvu ndi chipiriro, mungathe kuwonjezera nthawi yomwe mumagwirizanitsa phokoso lililonse ndikuchepetsanso mpweya wanu.
Galu Lopansi
Chodabwitsa kwambiri kumbuyo kwa thupi lanu, vutoli limadaliranso ndi mphamvu zazikulu kuchokera pachifuwa, mapewa ndi misana.
1) Yambani mwapindira pamatumbo anu ndi manja pansi pa mapewa, zala zikufalikira.
2) Gwirani zala zanu pansi ndikugwiritsira ntchito mimba yanu pamene mukukankhira thupi lanu pamatope, koma manja anu ndi mapazi anu ali pamatumbo.
3) Onetsetsani kupyolera mmanja mwanu muthamangitse chifuwa chanu mofatsa pamataya anu ndi zidendene zanu mofatsa pansi.
4) Sula mutu ndi khosi ndikupuma mokwanira.
Plank
Mapulani amadziŵika popanga mphamvu zazikulu, koma palibe kukana kugwiritsa ntchito manja ndi mapewa anu.
1) Yambani mmanja mwanu ndi mawondo. Sungani mimba zanu m'mimba ndikubwezeretsani kumbuyo kwanu mpaka miyendo yanu ili yolunjika.
2) Gwiritsani manja pansi pa mapewa ndi maso kutsogolo kwa mataya anu kuti khosi lanu likhale lofanana.
3) Gwiritsani mimba ndi miyendo mwamphamvu ndipo onetsetsani kuti msana wanu umakhala nthawi yayitali-kupewa kugwedeza kumbuyo.
4) Ngati mukuvutika kuti mugwire malo, mawondo apansi kumatayi ndikusunga china chirichonse mofanana. Gwirani ndi kupumira mokwanira.
Chatarunga
Lembani zokhumudwitsa: izi phokoso lidzasamalira mphamvu zanu za triceps monga china chilichonse chingathe. Nenani zabwino kumanja apamwamba!
1) Yambani mu malo apulumu ndi manja mwachindunji pansi pa mapewa ndi thupi molunjika mpaka ku mapazi.
2) Pang'onopang'ono patsani chifuwa chanu kumalo osunthira pansi ndikukakamira minga yanu ndikuyang'ana pansi kutsogolo kwanu. Khalani m'chiuno mwanu pang'ono pamwamba pa chifuwa chanu.
3) Kupuma pamene mukugwira.
Galu
Pambuyo poyendetsa thupi lanu pansi ndi agalu ndi matabwa, galu wapamwamba amasunga mikono ndi mapewa koma amapereka, pamodzi ndi chifuwa chanu, nthawi yayitali.
1) Yambani kugona pansi pansi pamutu wanu ndikumangirira mmwamba ndikukhala pansi pansi pa mapewa.
2) Onetsetsani zala zazing'ono kuti zipilala za mapazi anu zikhale pamtambo.
3) Pamene mutuluka, sindikizani m'manja ndi pamwamba pa mapazi anu kukweza thupi lanu ndi miyendo yanu pansi mpaka manja ali olunjika.
4) Sungani khosi lanu losasunthika komanso lalitali ndi quads mwamphamvu pamene mukugwira ndi kupuma.
Plank Yoyera
Mitengo yonyamulira ikubwezeretsani pansi kuti mugwire ntchito yanu pamapewa anu mosiyana. Mosiyana ndi mapulaneti apamwamba omwe amagwiritsa ntchito manja anu palimodzi, ntchito yosagwirizanitsa pano imapangitsa manja anu ndi mapewa anu kugwiritsira ntchito mphamvu zawo payekha popanda kugwirizanitsa ndi mbali inayo.
1) Yambani mu thabwa lonse ndi manja pansi pa mapewa ndi mapazi ndi ntchafu zokhudza.
2) Finyani mimba molimba mtima ndipo mutsegule mkono wakanja molunjika mumlengalenga mutembenuzira thupi lanu kumbali kotero phazi lamanja likhale kumanja kumanzere.
3) Kwezani thupi kupyolera muwetala ndikugwiranso mpweya.
4) Bwererani kuwiri ndikusintha mbali.
Tsambulani mapepala
Ndili ndi ambiri omwe amakhala ndi nkhope yanu pansi, izi zimatsegula chifuwa chanu ndi minofu yanu ndikupangitsani kugwira ntchito kuchokera kumbali ya thupi lanu.
1) Yambani kukhala pamalo okhala ndi mapazi apansi pansi pomwe mukukhala ndi mafupa.
2) Manja a palmu atsegule pansi pansi kumbuyo kwanu ndi zala zikuyang'anila.
3) Yang'anani mmwamba ndipo pamene mukuphwanyidwa ndi kupuma kwanu, kwezani thupi mmwamba pamene mwaulemu mukutsekeretsa mutu wanu kumbuyo.
4) Kupuma ndi kugwira.