Welula ngaphakathiyogaKubalulekile, noma ngabe ungumthandi wokuqina othi uvame ukuzivocavoca njalo noma umsebenzi wehhovisi uhleli amahora amaningi. Kodwa-ke, ukuzuza ukwelula okunembile nokwesayensi kungaba yinselele kubaqalayo be-YOGA. Ngakho-ke, sincoma kakhulu 18 imifanekiso ye-anatomical yoga echaza kahle ekhombisa ngokucacile izindawo ezihlosiwe ezihlosiwe ze-pose ngayinye, okwenza kube lula kubaqalayo ukuyazi kahle.

Qaphela:Gxila ekuphefumuleni kwakho ngesikhathi sokuzilolonga! Uma nje wenza izinto ezihamba kancane nezimnene, akufanele kube khona izinhlungu. Kunconywa ukuthi ubambe i-yoga ngayinye ibe yimizuzwana eyi-10 kuye kwangama-30 ukuvumela umzimba wakho ukuthi welule ngokuphelele futhi uphumule.

Lo msebenzi uhilela izicubu ze-sternocleIdomastodastoIda. Ukuyifeza, beka izandla zakho okhalweni lwakho, gcina emuva ngqo, bese uphakamisa ikhanda lakho phezulu ukuze welule izicubu ze-sternocleIdomastomomastomomali.

Sisize Ukugoqeka Kwentambo Yentambo

Lo msebenzi uhlose ikakhulukazi i-SternocleIdomanAstoId kanye nemisipha ephezulu ye-trapezius. Okokuqala, hlala uqonde bese utsheka ikhanda lakho ngakwesobunxele, ulethe indlebe yakho yangakwesobunxele eduze kwehlombe lakho lesokunxele ngangokunokwenzeka. Phinda ukuzivocavoca kwelinye uhlangothi ukuze usebenze imisipha eseceleni kwesokudla.

I-Hero phambili edlulayo

Imisipha ibandakanyeka: izicubu zangemuva. Khona, usakaze imilenze yakho eceleni, hlala okhalweni lwakho emuva ezithendeni zakho, futhi ugobe umzimba wakho phambili, uzama ukuthinta ibunzi lakho emhlabathini.

Ikamela

Lokhu kusebenza ngokuyinhloko kusebenza i-rectus abdominis nemisipha ye-oblique yangaphandle. Ngesikhathi somkhuba, cindezela okhalweni lwakho phambili bese uphakamisa kancane, uqaphele ukuthi unganqoshi umhlane ophansi ukuze ugweme ingcindezi engadingekile.

Isifuba esisizwe ngodonga

Lo msebenzi uhlose ukubuyela emuva emuva kanye nezicubu zesifuba - i-latissimus dorsi kanye ne-pectoralis enkulu. Yima ubheke odongeni, ucindezele udonga ngesandla sakho sokudla, uhambe kancane kancane umzimba wakho odongeni, uzizwe ukwelula nokungezwani emhlane nasesifubeni sakho. Ngemuva kwalokho, ashintshe izinhlangothi bese uphindaUkuzivocavoca.

Kuhlelwe i-pose-angle pose

Lo msebenzi ngokuyinhloko uhlose imisipha ye-adductor ne-hamstrings. Hlala phansi phansi ngemilenze yakho enwetshiwe bese usakazeka ububanzi ngangokunokwenzeka, ugcina amadolo akho aqonde. Ngemuva kwalokho, encike umzimba wakho phambili bese ufinyelela izandla zakho emilenzeni yakho, uzizwe ukwelulwa kwabangezokwethu kanye nama-hamstrings.

Eceleni kwehlombe

LelivocavocaKakhulu isebenza izicubu ze-deltoid ye-lateroid. Ngenkathi imile, yandisa izingalo zakho iqonde bese ucindezela ngobumnene ukwandisa umuzwa wokunwetshwa emisipha. Ngemuva kwalokho, shintshela kwenye ingalo bese uphinda umsebenzi wokuqinisekisa ukuthi zombili izicubu ze-deltoid ze-deltoid ziyasebenza.

Ukuma kwentamo yokwelula

Lo msebenzi ngokuyinhloko uhlose imisipha ye-trapezius. Yima ngemilenze yakho ndawonye futhi ugobe amadolo akho kancane ukuze ulinganise. Ngemuva kwalokho, sebenzisa isandla sakho ukutshekela ikhanda lakho phambili, ukuletha isilevu sakho esifubeni sakho ukuze ulule ngempumelelo futhi usebenze imisipha ye-trapeZius.

Unxantathu Pose

Le ndlela igxile ekusebenzeni imisipha e-oblique yangaphandle. Ngenkathi umile, beka isandla esisodwa phambi komlenze omile ukuze ulinganise, ugcina umhlane wakho uqonde. Ngemuva kwalokho, phakamisa ingalo ephikisayo bese uvula okhalweni lwakho phambili, welule kahle futhi usebenze imisipha ye-oblique yangaphandle. Ukuthola ukuqondiswa okuqondile okwengeziwe, kunconyelwa ukugcina iqoqo lesayensi yesayensiyoga imifanekiso yokubhekisisa okulula.