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.

Imbwa ifashijwe

Iyi myitozo ikubiyemo imitsi yagutse kandi yigituza-Latissimus dorsi na major major. Hagarara intera runaka kurukuta, umubiri wawe uhwanye na hasi, ushimangire inyuma yawe agumaho. Noneho, wunamye buhoro buhoro mu gituza cyawe, ukumva imitsi mu mugongo wawe no mu gituza kandi amasezerano, akora neza iyi mitsi.

Supine kugoreka

Iyi myitozo yibasira cyane cyane ibisasu n'imitsi yo hanze. Mugihe uryamye inyuma yawe, unyeganye ivi yawe iburyo hanyuma uhindure umubiri wawe ibumoso. Muriki gikorwa, uzumva urambuye kandi ugabanye muri lute yawe hamwe n'imitsi yo hanze, ifasha gushimangira iyi mitsi.

Uruhande ruhagaze

IbiimyitozoAhanini ikora imitsi yo hanze n'imitsi yagutse-Latissimus dorsi. Mugihe uhagaze, wunamye umubiri wawe iburyo, wumve urambuye kandi ugabanye mumitsi yawe yo hanze. Nyuma yo kurangiza imyitozo kuruhande rwiburyo, subiramo kuruhande rwibumoso kugirango urebe imitsi yimpande zombi.

Guhagarara byoroshye imbere

Iyi myitozo yibasira cyane cyane hamstrings. Mugihe uhagaze, shyira ikirenge kimwe imbere, komeza inyuma yawe, ushire amaboko yawe ku kibuno. Noneho, bazize ikibuno cyawe hejuru yandi maguru, umva kurambura hamstrings yawe. Subiramo uyu mwitozo kugirango wongere imikorere yayo.

Ikinyugunyugu

Ibiimyitozombere na mbere yibasiye imitsi ya adductor. Tangira wicaye hamwe nipfundo binamye hamwe ninyungu zibirenge byawe, ugorore umugongo. Noneho, shyira witonze amaboko yawe ku mavi hanyuma ugerageze kuzana ikibuno cyawe n'amavi yegereye hasi, wumve ukure kandi ugabanye imitsi yawe yemejwe.

Guhungabana umwana prose

Iyi myitozo igamije cyane imitsi ya hip flexor. Icara hasi, komeza umugongo ugororotse, hanyuma ukuramo buhoro buhoro kugana igituza cyawe, uhindure umugori hanze. Subiramo uyu mwitozo hamwe nandi maguru kugirango ukore neza imitsi ya hip flexor.

Yicaye inuma

Uyu mwitozo wibanze cyane cyane imitsi yimbere. Icara hasi, fata ukuboko kwawe kw'iburyo hanyuma ufate ikirenge cy'iburyo, hanyuma ushyire ikirenge cyawe cy'iburyo ku ivi ryawe ry'ibumoso. Ibikurikira, subiramo iki gikorwa ukoresheje ikirenge cyawe cyibumoso kirimo ikirenge cyawe kikabishyira kumavi yawe yukuri kugirango akore imitsi ya tibialion.

Imbere

Iyo twicaye hasi hamwe namaguru hamwe turarambura, kunanda imbere ahanini birimo imitsi ya hamstrings ninyana. Iki gikorwa ntabwo gigerageza umubiri wacu gusa ahubwo gikomeza kandi imitsi yacu n'inyana.

Lunge

Lunge Pose, ayogaPOSE, INGORANE ZIKURIKIRA KANDI BIKORA CYANE Imitsi yo hepfo na Quadriceps. Mugihe cyimyitozo, shyira ukuguru kwawe ibumoso, wunamye ku mpande zose, mugihe ufata ikirenge cyawe cyiburyo hanyuma ukabikuramo mukibuno, ukwemeza ko uhindagurika mumugongo wo hepfo no kurambura imbere yibibero byawe. Noneho, hindura amaguru hanyuma usubiremo imyitozo kugirango ugere kumahugurwa y'ibihugu byombi. Iyi pose irakwiriye gutangira yoga, ariko urebe neza mugihe cyo kwirinda gukomeretsa. Kubindi bisobanuro byukuri, birasabwa kubika icyegeranyo cya siyanse anatomical yoga kugirango byoroshye.