Kuramburayogani ngombwa, waba uri umukunzi wa fitness ukora imyitozo buri gihe cyangwa umukozi wo mu biro wicaye amasaha menshi. Ariko, kugera kuburambe bwa siyansi burambuye birashobora kuba ingorabahizi kubatangiye yoga. Kubwibyo, turasaba cyane 18 ibisobanuro bihanitse byerekana anatomical yoga yerekana neza yerekana ahantu hagenewe kurambura kuri buri shusho, byoroshye kubatangira kumenya.

Icyitonderwa:Wibande ku guhumeka kwawe mu myitozo! Igihe cyose ukora buhoro kandi bworoheje, ntihakagombye kubaho ububabare. Birasabwa gufata buri yoga yifotoza amasegonda 10 kugeza 30 kugirango umubiri wawe urambure kandi uruhuke.

Urukuta-Ifashwa Hasi Yimbwa Yifotoje

Iyi myitozo ikubiyemo imitsi yagutse nigituza - latissimus dorsi na majoro ya pectoralis. Hagarara intera runaka kurukuta, hamwe numubiri wawe ugereranije hasi, urebe ko umugongo wawe ugumye neza. Noneho, yunama gahoro gahoro mu gituza, wumve imitsi yinyuma yawe nigituza irambuye kandi igabanuke, ukore neza ayo matsinda.

Supine Umugongo

Iyi myitozo yibanda cyane cyane glute n'imitsi yo hanze. Mugihe uryamye ku mugongo, jya ivi ry'iburyo hanyuma uhindure umubiri wawe ibumoso. Muri iki gikorwa, uzumva urambuye kandi ugabanuke muri glute yawe no mumitsi yo hanze, ifasha gushimangira ayo matsinda.

Guhagarara kuruhande

Ibiimyitozoahanini ikora imitsi yo hanze yimitsi ninyuma yagutse-latissimus dorsi. Mugihe uhagaze, hindura umubiri wawe iburyo, wumve urambuye kandi ugabanuke mumitsi yawe yo hanze. Nyuma yo kurangiza imyitozo kuruhande rwiburyo, subiramo kuruhande rwibumoso kugirango imitsi yimpande zombi ikore neza.

Byoroheje Guhagarara Imbere

Iyi myitozo yibanda cyane cyane kuri hamstrings. Mugihe uhagaze, shyira ikirenge kimwe imbere, komeza umugongo ugororotse, kandi ushire amaboko yawe ku kibero. Noneho, funga imbere uhereye mu kibuno hejuru yandi maguru, wumve urambuye muri hamstrings yawe. Subiramo uyu mwitozo kugirango wongere imikorere.

Ikinyugunyugu

Ibiimyitozocyane cyane yibasira imitsi yinyongera. Tangira wicaye hamwe n'amavi yawe yunamye hamwe n'ibirenge byawe hamwe, ukomeza umugongo ugororotse. Noneho, shyira amaboko yawe witonze witonze hanyuma ugerageze kwegera ikibuno n'amavi hafi yubutaka, wumve kurambura no kugabanuka mumitsi yawe yiyongera.

Shira umwana

Iyi myitozo yibanda cyane cyane imitsi ya hip flexor. Icara hasi, komeza umugongo wawe ugororotse, kandi buhoro buhoro ukurura ukuguru kumwe werekeza mu gituza, uhindukize ikibero cyawe hanze. Subiramo uyu mwitozo ukoresheje ukundi kuguru kugirango ukore neza imitsi ya hip flexor.

Wicaye Inuma

Iyi myitozo yibanda cyane kumitsi yinyuma ya tibialis. Icara hasi, subiza ukuboko kwawe kw'iburyo inyuma hanyuma ufate ikirenge cyawe cy'iburyo, hanyuma ushire ikirenge cyawe cy'iburyo ku ivi ry'ibumoso. Ibikurikira, subiramo iki gikorwa ukoresheje ukuboko kwawe kwi bumoso ufashe ikirenge cyawe cyibumoso hanyuma ubishyire ku ivi ryiburyo kugirango ukore byimazeyo imitsi yinyuma ya tibialis.

Imbere

Iyo twicaye hasi amaguru yacu hamwe kandi arambuye, kunama imbere cyane cyane harimo imitsi ninyana zinyana. Iki gikorwa ntabwo kigerageza gusa guhinduka kwimibiri yacu ahubwo binashimangira imitsi ninyana zinyana.

Lunge Pose

Umwanya wa Lunge, ayogakwifata, guhangana nuburinganire bwumubiri kandi ikora cyane imitsi yinyuma yinyuma na quadriceps. Mugihe cy'imyitozo, shyira ukuguru kwawe kwi bumoso imbere, wunamye kuri dogere 90, mugihe ufashe ikirenge cyawe cyiburyo ukagikurura werekeza mu rukenyerero, ukareba ko wunvikana inyuma mumugongo wo hepfo no kurambura imbere yibibero byawe. Noneho, hindura amaguru hanyuma usubiremo imyitozo kugirango ugere kumahugurwa yombi. Iyi shusho irakwiriye kubatangira yoga, ariko urebe neza mugihe cyimyitozo kugirango wirinde gukomeretsa. Kubindi bisobanuro birambuye, birasabwa kubika icyegeranyo cya siyanse ya anatomiki yoga kugirango yerekanwe byoroshye.