Isoko nigihe cyiza cyo kuvugurura umubiri wawe nubwenge bwawe hamweyoga Yiyerekana kugabanya umunaniro, guteza imbere kuruhuka, no gukoresha imbaraga zirenze.
1, Kimwe cya kabiri cy'ukwezi
Amabwiriza: Tangira uhagaze ahagarara ibirenge byawe kubyerekeye ubugari bwamatugu. Hindura ikirenge cyawe iburyo, wunamye ivi ryanyu, hanyuma wange umubiri wawe kuruhande rwiburyo, ushyira ikiganza cyawe cyiburyo nka santimetero 30 hanze yikirenge cyiburyo. Zamura ukuguru kwawe kw'ibumoso hasi hanyuma ukagura bisa nubutaka. Kura ivi yawe bwite, fungura ukuboko kwawe ibumoso ugana hejuru, urebe hejuru.
Inyungu: Kunoza impirimbanyi no guhuza, gushimangira kwibanda, byongera imbaraga, no kurambura igituza.
Guhumeka: Komeza guhumeka neza kandi byoroshye.
Ingingo z'ingenzi: Komeza intwaro kumurongo ugororotse muburyo, kandi urebe ko umubiri wawe uguma mu ndege imwe, hamwe namaguru yo hejuru arangirika.
Gusubiramo: guhumeka 5-10 kuruhande.
2, Kimwe cya kabiri triangle ahindagurika pose
Amabwiriza: Tangira ahantu hahagaze hamwe namaguru yerekeye igitugu-ubugari butandukanye. Hinge ku kibero, shyira amaboko ku butaka, ugorora urutirigongo. Shira ikiganza cyawe cyibumoso munsi yigituza cyawe, hanyuma ureke ukuboko kwawe kwiburyo ugereranije nubutaka. Guhumeka uko uhindura urutugu rwawe rwiburyo kuri gisenge hanyuma uhindure umutwe kugirango urebe igisenge.
Inyungu: Kuzamura umugongo, kura inyuma inyuma n'imitsi yamaguru.
Guhumeka: Guhumeka uko urambura umugongo, kandi uhumeke uko uhindura.
Ingingo z'ingenzi: Komeza igitereko gishingiye, hanyuma ukemure amano yawe imbere cyangwa imbere.
Gusubiramo: guhumeka 5-10 kuruhande.
3, Kuruhande inguni zihindagurika
Amabwiriza: Tangira mumwanya upfukamye amaboko yawe yashyizwe hasi. Intambwe yawe yibumoso imbere, yongera ukuguru kw'iburyo inyuma hamwe n'amano yagoramye munsi, hanyuma urote ikibuno hasi. Uhumeka uko ugera ku kuboko kwawe kw'iburyo ugana mu kirere, hanyuma ugahumeka uko uhindura umugongo ujya ibumoso. Zana atontoma iburyo bwawe kumavi yibumoso, kanda kuri palms hamwe, hanyuma ukagura amaboko imbere. Kugorora ivi ryawe ryibumoso, kandi uhagarike igihagararo mugihe kigoreka ijosi kugirango urebe igisenge.
Inyungu: Gushimangira imitsi kumpande zombi za torso, inyuma, n'amaguru, bihungabanya ikibazo, kandi bigatera inda.
Guhumeka: Guhumeka uko ugura umugongo, ugahumeka uko uhindura.
INGINGO Z'INGENZI: Kurohama ikibuno igihe gito gishoboka.
Gusubiramo: guhumeka 5-10 kuruhande.
4, Wicaye imbere wunamye (Icyitonderwa kubarwayi ba Lumbar
Amabwiriza: Tangira mumwanya wicaye ufite ukuguru kwawe kw'iburyo kwagutse imbere kandi ivi ryanyu ryihamye. Fungura ikibuno cyawe cyibumoso, shyira imbere ikirenge cyawe cyibumoso urwanya ikibero cyiburyo cyimbere, hanyuma ugaruke amano yawe iburyo. Niba bikenewe, koresha amaboko yawe kugirango ukureho ikirenge cyiburyo. Uhumeka uko ufungura amaboko hejuru, hanyuma uhumeke uko wiziritse, ukomeze umugongo. Fata ikirenge cyawe cy'iburyo n'amaboko yawe. Uhumeka kugirango urambure umugongo, kandi uhumeke kugirango ushimishe imbere imbere, uzane inda yawe, igituza, nuduce ku kibero cyawe cyiburyo.
Inyungu: Kurandura hamstrings n'imitsi yinyuma, bitezimbere guhindaho hip, byongera igogora, kandi biteza imbere ikwirakwizwa ryumutingo.
Guhumeka: Uhumeka kugirango urambure umugongo, kandi uhumeke hejuru.
Ingingo z'ingenzi: Sohora inyuma neza muri pose.
Gusubiramo: guhumeka 5-10.
5, Ashyigikiye amafi
Amabwiriza: Tangira mumwanya wicaye hamwe namaguru yombi yegeranye. Shira yoga yoga munsi yumugongo wawe wa thoracic, ukemerera umutwe wawe kuruhukira hasi. Niba ijosi ryawe ritinginze, urashobora gushyiramo ubundi buryo bwoga munsi yumutwe wawe. Zana amaboko hejuru no gukaraba ibiganza hamwe, cyangwa wunamye inkokora kandi ufate kuri inkokora kugirango ugaragare cyane.
Inyungu: Gufungura igituza n'ijosi, bishimangira ibitugu n'imitsi yinyuma, kandi bigabanya impagarara.
Guhumeka: Uhumeka kugirango urambure umugongo, kandi uhumeke kugirango ushimangire inyuma.
Ingingo z'ingenzi: Komeza ikibuno kirimo, kandi uruhuke igituza n'ibitugu.
Gusubiramo: guhumeka 10-20.
Isoko nigihe cyiza cyo kwishora mumyitozo irambuye ikangura umubiri no guteza imbere kuruhuka. Kurambura yoga ntabwo bitanga inyungu zirambuye gusa ahubwo zinafasha kuvugurura no kuvugurura umubiri nubwenge.
Igihe cyo kohereza: APR-26-2024
