Zotsatira izi zidzathandiza oyambitsa yoga kumanga mphamvu pamtima, mikono, ndi miyendo. Kuphatikiza miyeso ndi kayendetsedwe ka mphamvu ndi gawo la ntchito yolimbikitsa.
Musamve ngati mukuyenera kuchita zonsezi mwakamodzi ngati zikuwoneka zovuta. M'malo mwake, yesetsani kugwira ntchito zochepa mwazochita zanu za tsiku ndi tsiku . Mukhozanso kupumula pakhungu la mwana pakati pa ntchito iliyonse ngati mukufunikira.
Komabe, ngati mukufuna kuwonjezera mphamvu, pali kusiyana kochepa kofotokozedwa m'munsimu kukuthandizani kukweza chotsitsa (kuyang'anirani asterisk, yomwe idzasonyeze kusiyana kovuta).
1 - Kutsika Kumayang'anitsitsa Galu
Yambani mu galu akuyang'ana pansi . Ngakhale kuti nthawi zambiri amafotokozedwa ngati kupuma, galu pansi ndi olimbikitsa kwambiri payekha. Tengani osachepera asanu ndi makumi awiri mpaka pano.
2 - Plank
Bwera kutsogolo kwa mapepala a mapulani ndi mapewa pamwamba pa zida. Khalani asanu mpaka khumi mpweya ndipo mukumva izi mmanja mwanu.
Onetsetsani kuti mukusunga bwino zonse mwa kusalola kuti mchiuno mwanu musamangire kapena kugwa pansi. M'malo mwake, sungani mzere wabwino, wowongoka kuchokera ku mutu wa mutu wanu kupita ku zidendene. Kumbukirani kuti mukhoza kupumula pakamwa pakati pa ana ngati mukufunikira.
3 - Chaturanga Dandasana
Ngati mukugwira ntchito mpaka chaturanga , gwiritsani maondo apa musanachepetse. Gwiritsani ntchito mpweya wotsika , pitirizani kupyolera mu vinyasa yanu yomaliza.
* M'malo mochepetsera pansi, pewani mmwamba mu pulasitiki. Mukhoza kuchita maulendo angapo osagwira ntchito musanabwererenso galu wotsika.
4 - Dolphin Pose
Kuchokera ku galu akuyang'ana pansi, tchepetserani zida zanu kumatenda, mutenge dolphin pose . Mukhoza kubweretsa mawondo pansi pamene mukufunikira, koma mukangomanga mikono, bweretsani miyendo kwa galu.
* Povuta, mungayese kuchepetsa zitsulo pansi panthawi imodzi ndikusunga miyendo pansi.
5 - Dolphin Push-Ups
Santhani zala zanu. Powonongeka, bweretsani thupi lanu kutsogolo kwa phazi lamapiri ndi mapewa anu pazitsulo zanu. Pa mpweya wanu wotsatira, bwererani mmbuyo mpaka pansi miyendo ya galu.
Gwiritsani ntchito mapiritsi a dolphin asanu kapena khumi musananyamule pansi, mutambasula manja anu ndikubwerera kwa galu wotsika.
6 - Galu Lotsalira Ligawanika
Kwezani mwendo wakumanja kupita kugawaniza galu . Sungani mlingo wanu m'chiuno ndipo phazi lamanja limasinthasintha.
* Pakati pa msana ndi kumanga chinsalu chanu pamene mukubweretsa mapewa anu pamutu panu ndi bondo lanu lakumanja kumphuno yanu pamphuno. Lembani ndi kubwereranso pansi. Bwerezani izi mobwerezabwereza katatu.
Pambuyo pa mpweya wambiri, tambani phazi lamanja kutsogolo kwanu.
7 - Wachiwiri Wokwera - Utkatasana
Yendani kumanzere kumanzere kumanja. Bwerani mawondo anu ndikukweza manja anu kwa utkatasana . Khalani pano mpweya asanu, ndikudzipangitsa kukhala pansi pang'ono ndi mpweya uliwonse.
8 - Kukhazikika kwa Split
Pambani pindani pamilingo yanu, kenako kwezani mwendo wamanja kugawanika . Ngati manja anu sakufika pansi, mutha kugwiritsa ntchito matabwa pansi pawo. Mukhoza kugwira ntchito yanu mwa kubweretsa dzanja limodzi kapena awiri kumbali yakumanzere.
* Kuonjezera kayendetsedwe kake kakang'ono, gwedezani mawondo onse awiri ndikubweretsa bondo lanu lakumanja kuti mukwaniritse mphuno zanu. Kenaka pitirizani kukweza mwendo wamanja. Chitani izi katatu.)
9 - Kutseka Mtengo
Bendani bondo lamanzere pang'ono ndi kuimirira, mosasamala popanda phazi lakumanja kugwira pansi. Pamene iwe uli wolunjika, tenga chokha cha phazi lamanja mkati mwa dzanja lako lakumanzere, kapena kwa mwana ngati sizingatheke. Ichi ndi mtengo wa mtengo .
Mukhoza kugwiritsa ntchito manja anu kuti muike phazi. Bweretsani manja anu ku mtima wanu ndipo mupeze malo apansi pansi kuti akuthandizeni kukhalabe olimba. Ngati mukufuna, bweretsani mikono. Yesetsani kukhala mpweya khumi musanatuluke phazi lamanja kupita pansi.
Bwerezani
Popeza mbali imodzi ya ndondomekoyi imachitika mwendo umodzi, muyenera kuyambiranso kuchita mbali zonse ziwiri. Mungasankhe kuti ayambire kumayambiriro kapena ayambe kufufuza pakati pa galu logawanika. Nthawi ino, kwezani mwendo wakumanzere ndikupyola muzochitika zinayi zotsiriza.