Kuramburayogani ngombwa, waba ushishikaye ushishikaye ukora imyitozo buri gihe cyangwa umukozi wo mu biro yicaye amasaha menshi. Ariko, kugera kubisobanuro neza kandi siyanse irambuye irashobora kuba ingorabahizi yoga. Kubwibyo, turasaba cyane 18 yoga-asobanura amashusho yoga yerekana neza ahantu hashoboragurika kuri buri kimwe, byorohereza abatangiye kumenya.

Icyitonderwa:Wibande ku guhumeka kwawe mugihe cyimyitozo! Igihe cyose ukora cyane kandi witonda, ntihagomba kubaho ububabare. Birasabwa gufata buri yoga kumasegonda 10 kugeza kuri 30 kugirango yemere umubiri wawe kuramburwa neza kandi uruhuke.

Iyi myitozo ikubiyemo cyane cyane imitsi ya Sternocsoomastoidestoide. Kugirango ukore, shyira amaboko yawe ku kibuno, komeza umugongo ugororotse, kandi wice witonze umutwe hejuru kugirango urambure imitsi.

AFASHA URUGENDO RUGARAGARA

Iyi myitozo yimbere yintego sternocleidoidstoids hamwe nimitsi yo hejuru. Ubwa mbere, wice ugororotse hanyuma uzenguruke umutwe ibumoso, uzana ugutwi kwawe kwimuka hafi yigitugu cyawe cyibumoso gishoboka. Subiramo imyitozo muburyo bunyuranye bwo gukora imitsi iburyo.

Intwari imbere iruhande

Imitsi ireba: Imitsi yinyuma. Gupfukama, gukwirakwiza amaguru yawe, wicare ikibuno cyawe ugana agatsinsino, kandi wuname umubiri wawe imbere, ugerageza gukora ku ruhanga rwawe.

Ingamiya

Iyi pose ikora cyane cyane kububiko bwa rectus hamwe n'imitsi yo hanze. Mugihe cyimyitozo, shyira ikibuno imbere hanyuma uzaterura gato, witondere kutarengera inyuma kugirango wirinde igitutu kidakenewe.

Isanduku ifashijwe

Iyi myitozo yibasira imizigo yagutse kandi yigituza-Latissimus dorsi na major major. Ihagarare uhuye nurukuta, usunike urukuta ukuboko kwawe kw'iburyo, hanyuma wimure buhoro buhoro umurambo wawe uva ku rukuta, umva urambuye kandi ukanda umugongo wawe no mu gituza. Noneho, hindura impande hanyuma usubiremoimyitozo.

Yicaye agle-angle pose

Iyi myitozo yibasira cyane cyane imitsi ya Adductor na hamstrings. Icara hasi hamwe n'amaguru yawe araguwe kandi akwirakwijwe neza bishoboka, akomeza amavi. Noneho, shimangira umubiri wawe hanyuma ukagera kumaboko yawe kumaguru yawe, umva urambuye mumashuri yawe na hamstrings.

Uruhande rutugu

IbiimyitozoAhanini ikora imitsi ya Deltoid ya Deltoid. Mugihe uhagaze, ongera amaboko agororotse kandi witonze kugirango wongere umusaruro urambuye mumitsi. Noneho, hindukira kurundi ruhande hanyuma usubiremo imyitozo kugirango imitsi ya Deltoid yakorewe kuruhande.

Ijosi rihagaze

Iyi myitozo yibasira cyane cyane imitsi yo kuri trapée. Ihagarare hamwe namaguru yawe hamwe no kunama gato kugirango ugabanye. Noneho, koresha ikiganza cyawe kugirango uhesheze umutwe imbere, uzane umunwa wawe ugana mu gituza kugirango urambuye kandi ukore imitsi trapezius.

Inyabutatu

Iyi pose yibanda ku gukora imitsi yo hanze. Mugihe uhagaze, shyira ikiganza kimwe imbere yumuguru uhagaze neza, ukomeze umugongo. Noneho, uzamure ukuboko utandukanye hanyuma ukingure ikibuno imbere, kurambura neza kandi ukora imitsi yo hanze. Kubindi buyobozi busobanutse, birasabwa kubika icyegeranyo cya anatomiqueyoga Ibishushanyo byoroshye.