Isoko nigihe cyiza cyo kuvugurura umubiri wawe nubwenge hamweyoga imyanya ifasha kugabanya umunaniro, guteza imbere kuruhuka, no gukoresha imbaraga zirenze.
1Ukwezi kwa kabiri
Amabwiriza: Tangira uhagaze hamwe n'ibirenge byawe hafi y'ubugari bw'igitugu. Hindura ikirenge cyawe cy'iburyo ku ruhande rw'iburyo, uhetamye ivi ry'iburyo, kandi wongere umubiri wawe ku ruhande rw'iburyo, ushyire ukuboko kwawe kw'iburyo nka santimetero 30 hanze y'ikirenge cyawe cy'iburyo. Kura ukuguru kwawe kwi bumoso hasi hanyuma urambure ugereranije nubutaka. Kura ivi ry'iburyo, fungura ukuboko kwawe kw'ibumoso werekeza ku gisenge, hanyuma urebe hejuru.
Inyungu: Itezimbere uburinganire no guhuza, gushimangira kwibanda, kongera imbaraga zamaguru, no kurambura igituza.
Guhumeka: Komeza guhumeka neza kandi neza.
Ingingo z'ingenzi: Bika amaboko yombi mumurongo ugororotse utambitse hasi, kandi urebe ko umubiri wawe uguma mu ndege imwe, ukuguru kwagutse kuringaniye nubutaka.
Gusubiramo: guhumeka 5-10 kuruhande.
2Igice cya Triangle Igice cya kabiri
Amabwiriza: Tangira uhagaze hamwe n'ibirenge byawe hafi y'ubugari bw'igitugu. Hinge ku kibuno, shyira amaboko hasi, kandi ugorore urutirigongo. Shira ukuboko kwawe kwi bumoso munsi yigituza, hanyuma urambure ukuboko kwiburyo ugereranije nubutaka. Sohora mugihe uhinduye urutugu rwawe rw'iburyo ugana ku gisenge hanyuma uhindukize umutwe kugirango urebe hejuru.
Inyungu: Itezimbere urutirigongo, irambura imitsi yo hepfo hamwe namaguru.
Guhumeka: Uhumeka uko urambura urutirigongo, kandi uhumeke uko uhindagurika.
Ingingo z'ingenzi: Komeza igitereko hagati, kandi werekeza amano imbere cyangwa imbere imbere.
Gusubiramo: guhumeka 5-10 kuruhande.
3、 Kuruhande rw'uruhande
Amabwiriza: Tangira ahantu hapfukamye amaboko yawe ashyizwe hasi. Komeza ikirenge cyawe cy'ibumoso imbere, uzamura ukuguru kwawe kw'iburyo inyuma n'amano agoramye munsi, hanyuma ucengeze ikibuno hasi. Uhumeka mugihe urambuye ukuboko kwawe kwi buryo hejuru yikirere, hanyuma uhumeke mugihe uhindura urutirigongo ibumoso. Zana ukuboko kwawe kw'iburyo ku ivi ry'ibumoso ryo hanze, kanda intoki zawe, hanyuma uzamure amaboko imbere. Kuringaniza ivi ry'ibumoso, kandi uhagarike igihagararo mugihe uzunguza ijosi kugirango urebe hejuru.
Inyungu: Komeza imitsi kumpande zombi z'umubiri, umugongo, n'amaguru, bikagabanya ububabare bw'umugongo, kandi bigakanda inda.
Guhumeka: Uhumeka uko wagura urutirigongo, kandi uhumeke uko uhindagurika.
Ingingo z'ingenzi: Shira ikibuno hasi hashoboka.
Gusubiramo: guhumeka 5-10 kuruhande.
4Yicaye Imbere Yunamye (Icyitonderwa kubarwayi ba Disiki ya Lumbar)
Amabwiriza: Tangira ahantu wicaye ukuguru kwawe kwi buryo kurambuye imbere kandi ivi ryibumoso ryunamye. Fungura ikibuno cyawe cy'ibumoso, shyira ikirenge cyawe cy'ibumoso imbere y'ibibero by'imbere, hanyuma ufate amano y'iburyo inyuma. Niba bikenewe, koresha amaboko yawe kugirango ukwege ikirenge cyiburyo hafi yawe. Uhumeka mugihe ufunguye amaboko hejuru, kandi uhumeke uko uzunguruka imbere, ukomeza umugongo ugororotse. Fata ukuguru kwawe kw'iburyo n'amaboko yawe. Uhumeka kugirango urambure urutirigongo, kandi uhumeke kugirango wongere imbere imbere, uzane inda, igituza, nu gahanga werekeza ku itako ryiburyo.
Inyungu: Irambura imitsi n'imitsi yinyuma, itezimbere ubworoherane bwibibuno, byongera igogora, kandi iteza umuvuduko wamaraso.
Guhumeka: Uhumeka kurambura urutirigongo, no guhumeka kugirango uzenguruke imbere.
Ingingo z'ingenzi: Komeza inyuma ugororotse.
Gusubiramo: guhumeka 5-10.
5Ifashayobora Ifi
Amabwiriza: Tangira wicaye hamwe n'amaguru yombi arambuye imbere. Shira yoga yoga munsi yumugongo wa thoracic, ureke umutwe wawe uruhuke hasi. Niba ijosi ryanyu ritumva neza, urashobora gushyira indi yoga munsi yumutwe wawe. Zana amaboko yawe hejuru hanyuma ufate amaboko hamwe, cyangwa wunamye inkokora hanyuma ufate ku nkokora zinyuranye kugirango urambure cyane.
Inyungu: Fungura igituza nijosi, ukomeza ibitugu n'imitsi yinyuma, kandi bigabanya impagarara.
Guhumeka: Uhumeka kurambura urutirigongo, no guhumeka kugirango wongere umugongo.
Ingingo z'ingenzi: Komeza ikibuno hasi, kandi woroshye igituza n'ibitugu.
Gusubiramo: guhumeka 10-20.
Isoko nigihe cyiza cyo kwishora mumyitozo irambuye ikangura umubiri kandi igatera kuruhuka. Kurambura yoga ntabwo bitanga gusa kurambura no gukanda massage ahubwo bifasha no kuvugurura no kubyutsa umubiri n'ubwenge.
Igihe cyo kohereza: Apr-26-2024
