Iyo hunyanzvi hwekudzidzira yakaderera kumashure tsandanyama neyoga bhora.
Yoga bhora, semhando yekubatsira kurovedza muviri, yakapararira. Kushandisa bhora re yoga kudzidzira yakaderera musana tsandanyama kunotora humwe hunyanzvi. Izvi zvinotevera chitoro chako chekuti ungashandisa sei mabhora eyoga kudzidzira yakaderera musana tsandanyama; Ndinovimba unozvifarira.
Iyo hunyanzvi hwekudzidzira yakaderera kumashure tsandanyama neYoga Bhora.
1. Dynamic rutsigiro.
Iyo yekutanga nzira ndeyekutenderedza makumbo ako kumashure nekudzoka pane iyo yoga bhora uye kuita push-ups. Izvi zvine zvakakosha zvekurovedza muviri pamhasuru dzehudyu nemaoko.
2. Peta dumbu.
Nzira huru ndeyekurara pasi neyoga bhora rakarembera mumhepo pakati pemakumbo ako. Wobata ibvi nemaoko maviri achichinjana. Rovedza kubata kwedumbu nemakumbo. Zvinonetesa, asi kushingirira ndiyo chete nzira yekuwana mhedzisiro.
3. Squat nemakumbo akasiyana.
Nzira yekutanga ndeyekutsikirira gumbo rimwe kumashure pabhora reyoga, imwe tsoka kutsigira muviri kusquat, uyezve majana ekuchinja tsoka squat.
4. Kutambanudzira ruoko uye kuwedzera.
Iyo yekutanga nzira ndeye kubata iyo yoga bhora mumaoko ese, kukanda matombo, uye kuribata kumusoro uye pasi zvakare uye zvakare.
5. Kutenderera kweRussia.
Nzira yekutanga ndeye: kudzvanya chiuno pabhora reyoga, maoko anokwana, uye kutambanudza mhasuru dzechiuno kuruboshwe uye kurudyi.
6. Museve danho kusquat uye kutendeuka.
Iyo yekutanga nzira ndeye kubata iyo yoga bhora mumaoko ese. Squat netsoka dzako dzichirembera. Rega bhora rifambe rakachinjika kubva kuruboshwe kuenda kurudyi.
Mapush-ups. Iyo chaiyo nzira ndeye kubata iyo yoga bhora nemaoko ese kuita imwe kona. Ita push-ups.
Kusarudzwa uye nzira yekutenga yeYoga Bhora.
1. Sarudza bhora re yoga rinokunakira.
Saizi yemabhora eyoga i45cm, 55cm, 65cm, 75cm, zvichingodaro. Kune vakadzi vadiki, unogona kusarudza 45cm kana 55cm yoga mabhora, nepo 65cm uye 75cm mabhora eyoga akanyanya kukodzera varume vakareba. Pamusoro pesarudzo yehukuru, iyo inonyanya kukosha pfungwa ndeyekusarudza yakasimba uye yakasimba yoga mabhora anogadzirwa nevagadziri venguva dzose, izvo zvinofanirwa kuve zvakanyanya kuchinjika uye zvakachengeteka.
2. Mabhora eYoga akakodzera vanhu.
Wepakati huremu hwemunhu yoga bhora rinotakurika nekuti kana tichisimbisa muviri, hatiise huremu hwese pabhora reyoga, rinotakura chikamu chehuremu chete, uye muviri wedu unoburitsa simba rinopesana naro. Ipo bhora reyoga richizorora uye richinyura, miviri yedu zvakare ine simba rayo kumusoro uku ichisimbisa mhasuru dzakatenderedza mapfupa kudzivirira miviri yedu.
Zvichida mukudzidzira yoga, vanhu vazhinji havatarise zvakanyanya kusarudzwa kwekungwarira kweaya mabhora eyoga. Zvakadaro, kana ivo vachida kuwana kushanda kweiyo tsika zvirinani, sarudzo yeaya mabhora eyoga haigone kufuratirwa. Panguva imwecheteyo, isu tinofanirawo kutarisisa nzira dzakakodzera dzekudzidzira yoga kudzivirira kukuvadzwa.
Basa rekutanga reYoga Bhora.
1. Yoga bhorakwakakodzera kuti vanhu vose vaite maekisesaizi, kusanganisira avo vanoda kuvandudzwa. Inoita kuti maekisesaizi ave akachengeteka panguva yekurovedza muviri, kudzivirira zvakanyanya kukanganisa majoini uye kukuvara kwemitambo. Vamwe vanhu vane kukuvara kwakaderera kumashure vangave vasingakwanisi kuita sit-ups nekuda kwekukuvara kwakajairwa musana, asi kana vachiita mabhora eyoga, vanogona kushandisa mabhora akapfava eyoga kubatsira kurovedza muviri, izvo zvinogona kuita basa rekutsigira.
2. Yoga bhora kufamba kunonakidza chaizvo. Vamhanyi mune zvakajairika maekisesaizi emidziyo, senge treadmills, kana sit-ups, vatambi vanogona kungodzokorora mashoma mafambiro kwenguva yakareba kupisa macalorie, izvo zvinoita kuti kugwinya kwevamhanyi kugomara. Yoga bhora rekudzidzira rakashandura maitiro ekare ekudzidzira, zvichiita kuti vatambi vatambe nebhora nemimhanzi inodziya uye isingadzoreki. Mutambi dzimwe nguva anogara pabhora uye dzimwe nguva anosimudza bhora kuti aite kusvetuka; aya mafambiro anonakidza anoita kuti hurongwa hwese huve hunofadza zvikuru.
3. Yoga bhorainobatsira kudzidzisa kugona kwemuviri wemunhu. Munguva yakapfuura, kurovedza muviri kwaiitwa pasi kana pamichina ine kugadzikana kwakasimba, uye mutambi wacho aisafanira kufungisisa kuenzana kwemuviri. Iyo yoga bhora rakasiyana, uye mutambi anotora mukana weyoga bhora kuti abve pasi; semuenzaniso, kugara pabhora kurovedza muviri, uye kusimudza gumbo rimwe chete kunoita kuti chiyero chiwedzere kuoma. Zvichava zvakatonyanya kuoma kufambisa gumbo rakasimudzwa zvishoma. Paunenge uchiita push-ups nemakumbo nemaoko pabhora, kana mutambi achida kupedzisa chiito chekukotama uye kutambanudza maoko ake, vanofanira kutanga vachengetedza kuenzana kwemuviri uye kudzivirira bhora kubva pakukunguruka, iro rinofanira kudzorwa ne kusimba kwemakumbo, chiuno, uye dumbu. Izvi zvinoita kuti kurongeka kwemuviri uye kugona kudzora tsandanyama kuve kwakadzidziswa zvinobudirira.
Nguva yekutumira: Aug-21-2022