Yoga Zochita Zokwanira, Kutonthozedwa, ndi Mphamvu

1 - Mphindi Imayima

Chiwongosoledwe ichi cha kutambasula kwa Cat-Cow ndikwanira kutulutsa mavuto m'munsi kumbuyo ndi m'chiuno pamene mutambasula maziko.

1. Lembani m'munsi mwa squat pamadzulo kumbuyo kwa zakumwa zazing'ono, manja pa ntchafu ndi torso pozungulira pansi.
2. Gwirani kumbuyo ndikuyang'ana mmwamba momwe mumayambira, kutsegula mmutu.
3. Sungani ndi kukokera kunja komwe mukupita kumbuyo, mutayika mutu ndikukankhira manja mu ntchafu kuti muonjezere kutambasula.
4. Ganizirani zakulumikiza kudutsa kumtunda ndikukweza pamwamba pa denga.
5. Lembani ndi kubwereranso muzitsulo zanu, ndikuyendayenda mozungulira pakati pa kayendetsedwe kamene mukutsatira mpweya wanu.
6. Bwerezani mobwerezabwereza 8-10.

2 - Msilikali Wosintha I pa mpira

Msilikali Woyamba Ndiwotambasula thupi lonse - chifuwa, abs ndi mchiuno. Muyeso lachikhalidwe , mumatengeka kwambiri mu ng'ombe ya kumbuyo, koma kusinthaku kumaphatikizapo mpira kuti awathandize. Ichi chinasintha Msilikali ine ndine wangwiro kwa anthu omwe ali ndi ana ang'onoting'ono kapena ovuta pochita ntchitoyi.

1. Yambani pamadzulo kutsogolo kwa mpira wochita masewera olimbitsa thupi ndikupita kumanzere kutsogolo kuti mukhale pafupi ndi mpira.
2. Onetsetsani mchiuno mu mpira ndipo pang'onopang'ono mupite patsogolo mpaka mutamveka kutsogolo kwa chiuno chabwino. Ikani nokha kuti muthandizidwe pa mpira.
3. Lembani ndi kusesa manja mmwamba ndi kumbuyo pang'ono, kumverera kutambasula mu chifuwa ndi abs.
4. Exhale ndi kusesa mikono pansi pamene mukukankhira kubwalo pang'ono chabe.
5. Bwezerani mikono, kachiwirani mu mpira, ndi kubwereza mobwerezabwereza 3-5, mukugwirizana ndi kuyenda kwanu ndi mpweya wanu.

3 - Kutayika kwa mwana

Pulogalamu ya mwana ndi imodzi mwa yoga yotsegula, kukupumulitsani ndi kumasula thupi lanu. Bukuli limaphatikizapo kutenga mikono kumbali, yomwe imakupatsani mpata wabwino kwambiri m'matumba anu komanso mpaka m'chiuno mwanu ndi m'chiuno.

1. Yambani mmanja mwanu ndi mawondo ndikukhala mmbuyo pa zidendene, mukuyenda manja ndi kutambasula manja.
2. Ngati mukufuna, tambani mawondo anu kuti mukhale omasuka.
3. Pezani mutu pansi ndikuganiziranso kumasulidwa kulikonse mu thupi.
4. Kuika mikono yowongoka, kuyenda manja kumanja, kumverera kutsika kumbali yakumanzere. Gwiritsani mpweya pang'ono.
5. Yendani manja kumanzere, kumverera kutambasula kumanja. Gwiritsani mpweya pang'ono.
6. Bwerezani mobwerezabwereza monga momwe mumafunira pofuna kubwerera kumbuyo.

4 - Madzi akuda

Madontho amphepete ndi abwino kuti onse azilimbitsa kachilombo poyambanso kumbuyo, kumbuyo, m'chiuno, pachifuwa, ndi m'mapewa. Ulendo wopotoka umakuthandizani kumasula mkondo kumbuyo ndipo kulemera kwa mawondo kumakuthandizani kukulitsa kutambasula ndikupeza zambiri kuchokera ku zochitikazo. Yesetsani kusunga mbali yina pansi pamene mutembenuza maondo anu pansi kuti muthe kwambiri.

1. Lembani pansi ndikuweramitsa mawondo pamutu, kuwamangirira kuti magalasi afane ndi pansi.
2. Tengani mikono kumbali, palmu.
3. Gwiritsani ntchito mgwirizano wa abs ndi kusinthasintha pamutu kuti muweruzire pansi mawondo.
4. Ikani mbali ya kumanzere kugona pansi ndipo mutembenuzire mutu kumayang'ana kumanzere.
5. Pamene mukupuma, amasula mkangano kumbuyo ndipo mutsegule muchifuwa, ndikuganiza kuti mutalikitsa chiuno mwanu.
6. Gwiritsani mpweya pafupifupi 5, bweretsani maondo anu ndikuyambiranso mbali inayo.