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.

Uyu mwitozo urimo cyane cyane imitsi ya sternocleidomastoid. Kugirango ubikore, shyira amaboko yawe ku kibero, komeza umugongo ugororotse, kandi uzamure umutwe witonze hejuru kugirango urambure imitsi ya sternocleidomastoid.

Yafashijwe Ijosi Kuruhande Rurambuye

Iyi myitozo yibanda cyane cyane imitsi ya sternocleidomastoid na trapezius yo hejuru. Banza, wicare neza hanyuma uhengamire umutwe ibumoso, uzane ugutwi kwawe kwi bumoso hafi yigitugu cyibumoso gishoboka. Subiramo imyitozo mu cyerekezo gitandukanye kugirango ukore imitsi yiburyo.

Intwari Imbere

Imitsi irimo: imitsi yinyuma. Kupfukama, kurambura amaguru, wicare ikibuno usubire ku gatsinsino, kandi wuname umubiri wawe imbere, ugerageza gukora ku gahanga hasi.

Ingamiya

Iyi pose ikora mbere na mbere rectus abdominis n'imitsi yo hanze. Mugihe cy'imyitozo, shyira ikibuno cyawe imbere hanyuma uzamure gato, witonde kugirango utarenganya umugongo wo hasi kugirango wirinde igitutu kidakenewe.

Ikiraro gifashwa nigituza

Iyi myitozo yibasira imitsi yagutse ninyuma yigituza - latissimus dorsi na pectoralis major. Hagarara ureba urukuta, usunike urukuta ukoresheje ukuboko kwawe kw'iburyo, hanyuma uhindure buhoro umubiri wawe kure y'urukuta, wumve kurambura no guhagarika umutima mu mugongo no mu gituza. Noneho, hindura impande hanyuma usubiremoimyitozo.

Wicaye Mugari-Inguni

Iyi myitozo yibanda cyane cyane imitsi yinyongera hamwe na hamstrings. Wicare hasi amaguru yawe arambuye kandi arambure uko bishoboka kose, ukomeze amavi yawe. Noneho, shyira umubiri wawe imbere hanyuma ugere ku biganza byawe amaguru, wumve kurambura muri adductors na hamstrings.

Kurambura Urutugu

Ibiimyitozoahanini ikora imitsi ya deltoid. Mugihe uhagaze, kura amaboko yawe neza hanyuma ukande witonze kugirango wongere ibyiyumvo byimitsi. Noneho, hindukirira ukundi kuboko hanyuma usubiremo imyitozo kugirango umenye imitsi yombi ya deltoid ikora.

Kurambura ijosi

Iyi myitozo yibanda cyane cyane imitsi ya trapezius. Hagarara ukoresheje amaguru yawe hanyuma wuname gato kugirango uburinganire. Noneho, koresha ikiganza cyawe kugirango uzunguze umutwe imbere, uzane umusaya wawe mu gituza kugirango urambure neza kandi ukore imitsi ya trapezius.

Ishusho ya mpandeshatu

Iyi shusho yibanda ku gukora imitsi yo hanze. Mugihe uhagaze, shyira ikiganza kimwe imbere yukuguru guhagarara kugirango uburinganire, ukomeze umugongo ugororotse. Noneho, uzamura ukuboko gutandukanye hanyuma fungura ikibuno cyawe imbere, urambure neza kandi ukore imitsi yo hanze. Kubindi bisobanuro birambuye, birasabwa gukomeza gukusanya icyegeranyo cya siyansiyoga amashusho kugirango byoroshye gukoreshwa.