Yoga kwa nkhope

Yoga pa nkhopeyo imadziwikanso ndi "yoga yosangalatsa." Zochita izi ndi zosavuta, koma zothandiza, zithandizira kuchotsa kutopa ku minofu ya nkhope, kupeŵa makwinya ndi kuyatsa khungu. Chinthu chosangalatsa kwambiri ndi chakuti yoga ya kubwezeretsedwa sikufuna nthawi yambiri komanso malo, ikhoza kuchitidwa kulikonse komwe mungakhale nokha. Kuphatikizanso apo, minofu ya nkhope ndi yophweka kwambiri kuphunzitsa kuti zotsatira ndi kuchita masewera olimbitsa thupi masiku khumi ndi asanu ndi awiri ndipo zikupitiriza kukula ndi ntchito iliyonse!

Yoga kwa nkhope: zochitika zammawa

Yoga m'mawa amakulolani kuti muwoneke bwino ndi zochitika zitatu zosavuta:

1. Slap (mbali ya yoga yovuta ya facelift ndipo imathandizira mwangwiro kumapachika ndi masaya awiri). Pezani zala zanu pamasaya ndi zala zanu - popanda kumva ululu, koma kwambiri, mukuboola khungu mkati mwa pafupifupi masentimita. Izi ziyenera kuchitika kwa mphindi imodzi, mpaka masaya asamachite modzidzimutsa. Kenaka, ndi kumbuyo kwa dzanja lanu, pirani pansi pa chinsalu chanu, kusuntha khungu 0,5 mkati mkati (popanda kumva ululu).
2. "Maso aakulu" (makamaka ofunika kwa ogwira ntchito ku ofesi ndipo amachitidwa kuti ndi njira yamphamvu ya kubwezeretsa nkhope). Lembani chala chanu pakati pa diso ndi diso, ndi chala chachikulu pa cheekbone pansi pa diso. Gwiritsani mafupa ndi njira imodzi, ngati mukufuna kusuntha, popanda kusuntha khungu. Gwiritsani kuthamanga kwapadera kwa mphindi imodzi, koma musapangitse kuti ikhale yolimba kwambiri. Mutatha kuchita masewera olimbitsa thupi, mudzamva mmene maso anu amamasuka.
3. "Motorchik" (yoga-rejuvenation imakulolani kuti mubweretse milomo yanu ndi kuwapangitsa kukhala owala komanso okongola). Tangoganizani kuti mukusewera ndi helikopita ndikumveka phokoso, ndikuyendetsa mutu wanu ngati chingwe, kusuntha kokha pamtunda pamtunda wa masentimita 10. Pitirizani kugwedezeka, kumverera kuthamanga kwa phokosoli mthupi lonse, tsatirani izi, kuganizira iye. Chitani izi kwa masekondi 30-40, kenako musinthe kayendetsedwe ka mutu wake ndikupanga masekondi 30-40.

Yang'anani ndi yoga kuti muthetse kutopa kwa tsiku

Yoga imangokulolani kuti muchotse mavuto a minofu, komanso iwonetsani kuthetsa mikangano yonse kuntchito.

1. "Mitsinje kwa lilime" (kumasuka bwino). Khalani pansi mozemba, chitani kayendedwe kozungulira pakamwa ndi lilime pamtunda wake waukulu, gwiritsani ntchito mphamvu, kugwirana ndi nsonga. Muyenera kuzungulira kasanu ndi kawiri - 36 mowirikiza ndi 36 potsutsa. Panthawi yomweyo, mukhoza kusinthasintha ndi maso anu. Mukamadziwa, yonjezerani kuzungulira kwa thupi lonse - ndi miyendo ya kutsogolo - ikani, komanso ndi exhale.
2. "Jaw ndi chisangalalo" (ntchito yabwino kwambiri imachokera ku kupsinjika maganizo ndi kupanikizika, makamaka ndi kubwereza mobwerezabwereza). Khalani pa tebulo, ikani zitsulo zanu pa izo, ndipo gwirani nsagwada ndi manja anu. Tsekani maso anu, muzimasuka ndipo muzimva kusuntha kosavuta kumveka kwazitsamba za nsagwada kwa mphindi ziwiri.

Yambani kutsitsimula: madzulo a yoga

Ngakhale simunamalize tsikulo, mukhoza kuyamba madzulo. Iyi ndi njira yabwino kwambiri yobweretsera nkhope zomwe sizikufuna ndalama. Kodi mumachita zinthu pagalasi.

1. Yesetsani "Kupsinjika Kwakuda". Mwamphamvu mumatulutsa milomo yanu, ngati kuti mupsompsona wina. Gwirani izi, mutenge mpweya. Bweretsani maulendo 5-6.
2. Chitani "Monkey". Pakangotha ​​mphindi 2-3, kumanga nkhope, kusintha maonekedwe nkhope nthawi zonse, musazengereze! Sungani malingaliro anu ndi grimace pamene mukuganiza.
3. Kuchulukitsa kupuma kuchokera pansi pa maso. Musanagone, musani kumsana kwa khosi kwa mphindi imodzi kapena ziwiri. Izi zidzuka m'mawa okongola!

Zovutazo sizitenga nthawi yochuluka, koma zimapindulitsa kwambiri. Yesani nokha ndipo mudzadabwa kwambiri!