Ukuzolula phakathiiyogaKubalulekile, nokuba ungumntu othanda ukomelela owenza umthambo rhoqo okanye ungumsebenzi waseofisini ohleli iiyure ezinde. Nangona kunjalo, ukufezekisa ukolula okuchanekileyo kunye nesayensi kunokuba ngumngeni kubaqalayo be-yoga. Ke ngoko, sincoma kakhulu imizobo ye-yoga ye-anatomical ephezulu ye-18 ebonisa ngokucacileyo iindawo ezijoliswe kuzo kwindawo nganye, ikwenza kube lula kwabaqalayo ukuyazi.

Phawula:Gxininisa ekuphefumleni kwakho ngexesha lokuziqhelanisa! Logama nje usenza ukolula okucothayo nangokuthambileyo, akufuneki kubekho ntlungu. Kuyacetyiswa ukuba ubambe i-yoga nganye kwimizuzwana eyi-10 ukuya kwe-30 ukuvumela umzimba wakho ukuba wolule ngokupheleleyo kwaye uphumle.

Lo msebenzi ubandakanya ikakhulu izihlunu ze-sternocleidomastoid. Ukuze wenze oko, beka izandla zakho ezinqeni zakho, gcina umva wakho uthe tye, kwaye ngobumnene uphakamise intloko yakho phezulu ukuze wolule imisipha ye-sternocleidomastoid.

Uncedo lweNtamo yeSide Bend Yolula

Lo msebenzi ujolise ikakhulu kwi-sternocleidomastoid kunye nemisipha ye-trapezius ephezulu. Okokuqala, hlala nkqo uze ujikelise intloko yakho ngasekhohlo, usondeza indlebe yakho yasekhohlo kufutshane negxalaba lakho lasekhohlo kangangoko. Phinda umthambo kwicala elichaseneyo ukuze usebenze izihlunu zecala lasekunene.

Iqhawe Phambili Gobela

Izihlunu ezibandakanyekayo: imisipha yangasemva. Guqa, uhlukanise imilenze yakho, hlala umqolo wakho emva kwezithende zakho, kwaye ugobe umzimba wakho phambili, uzama ukuchukumisa ibunzi lakho emhlabeni.

Ukuma kwenkamela

Le pose isebenza ngokuyinhloko i-rectus abdominis kunye nezihlunu zangaphandle ze-oblique. Ngethuba lokuziqhelanisa, tyhala isinqe sakho phambili kwaye uphakamise kancane, uqaphele ukuba ungagxininisi umqolo osezantsi ukuze ugweme uxinzelelo olungeyomfuneko.

Ukolulwa kwesifuba esiNceda ngodonga

Lo msebenzi ujolise kwi-back back and chest muscles-latissimus dorsi kunye ne-pectoralis enkulu. Yima ujonge eludongeni, tyhala udonga ngesandla sakho sasekunene, uze uwususe umzimba wakho kancinane eludongeni, uve ukolula kunye nokuxinezeleka emqolo nasesifubeni sakho. Emva koko, tshintsha amacala kwaye uphinde uphindeumthambo.

Uhleli Ukuma kwe-engile ebanzi

Lo msebenzi ujolise ngokukodwa kwimisipha ye-adductor kunye ne-hamstrings. Hlala emgangathweni imilenze yakho yandisiwe kwaye usasaze ngokubanzi kangangoko kunokwenzeka, ugcine amadolo akho ngokuthe tye. Emva koko, nciphisa umzimba wakho phambili kwaye ufikelele ezandleni zakho emilenzeni yakho, uzive ulula kwii-adductors zakho kunye neentambo.

Ukolula kwamagxa ecala

Okuumthamboikakhulu isebenza izihlunu lateral deltoid. Ngelixa umile, yandisa iingalo zakho ngokuthe tye kwaye ucinezele ngobunono ukwandisa imvakalelo eyolulayo kwimisipha. Emva koko, tshintshela kwenye ingalo kwaye uphinde umthambo ukuqinisekisa ukuba zombini izihlunu ze-deltoid ziyasebenza.

INtamo emileyo Yolula

Lo msebenzi ujolise ngokukodwa kwimisipha ye-trapezius. Yima kunye nemilenze yakho kwaye ugobe kancinane amadolo akho ukuze ulungelelane. Emva koko, sebenzisa isandla sakho ukujongisa intloko phambili, uzisa isilevu sakho esifubeni sakho ukuze wolule ngokufanelekileyo kwaye usebenze izihlunu ze-trapezius.

Ukuma konxantathu

Le pose igxile ekusebenzeni imisipha ye-oblique yangaphandle. Ngelixa umile, beka isandla esinye phambi komlenze omileyo ukuze ulungelelane, ugcine umqolo wakho uthe tye. Emva koko, phakamisa ingalo echaseneyo kwaye uvule i-hip yakho phambili, ulula ngokufanelekileyo kwaye usebenze imisipha yangaphandle ye-oblique. Ukufumana izikhokelo ezichanekileyo, kuyacetyiswa ukuba ugcine ingqokelela yenzululwazi ye-anatomicaliyoga imizekeliso ukuze kube lula ukubhekisela kuyo.