Wolula ngaphakathii-yogaibalulekile, nokuba ungumntu onomdla wokuqina owenzayo rhoqo okanye umsebenzi waseofisini ohleli ixesha elide. Nangona kunjalo, ukufezekisa ukuwolula kunye nesayensi kunokuba ngumceli mngeni kubaqali boga. Ke ngoko, sincoma kakhulu inkcazo ye-Aatomical ye-18 ye-IOGA ebonisa ngokucacileyo iindawo ezigxilwe kuzo ngokucacileyo kuzo zonke iindawo ezijolise kuzo, esenza kube lula ukuba abaqalisi bafumane i-china.

Phawula:Gxila ekuphefumleni kwakho ngexesha lokusebenza! Ngalo lonke ixesha usenza ulula kwaye unesifo, akufuneki kubekho ntlungu. Kucetyiswa ukubamba i-yoga nganye ibeka i-lega nganye kwimizuzwana eli-10 ukuya kwengama-30 ukuvumela umzimba wakho ukuba ulule ngokupheleleyo kwaye uphumle.

Lo msebenzi ngokuyintloko ubandakanya izihlunu zeSternocleidmastomes. Ukuyenza, beka izandla zakho ezinqeni zakho, gcina umqolo wakho ngqo, kwaye unyuse ngobunono intloko yakho phezulu ukuze wolule izihlunu ze-sternocleidmasmomastomas.

Intamo encediswayo ngentloko

Lo msebenzi ujolise ikakhulu i-sternocleidstoid kunye ne-trapezius miscles. Okokuqala, hlala ngokuthe tye kwaye uye kwintloko yakho uye ngasekhohlo, uzisa indlebe yakho yasekhohlo kufutshane negxalaba lakho lasekhohlo kangangoko unakho. Phinda umthambo kwelinye icala ukuba usebenze imisipha yasekunene.

I-Hero ngaphambili igobe

Izihlunu ezichaphazelekayo: izihlunu zangasemva. Xonela, uchithe imilenze yakho, hlalani amanqe akho kwisibindi sakho, kwaye ugobe umzimba wakho phambili, uzama ukuchukumisa ibunzi lakho emhlabeni.

Inkamela i-pose

Oku kuyintloko isebenza ngokuyintloko i-rectus asisdodorinis kunye nezihlunu ze-oblique zangaphandle. Ngexesha lokuziqhelanisa, tyhala i-hips yakho ngaphambili kwaye uphakamise kancinci, ukuba ungayigqithisi ngaphezulu komqolo ongezantsi ukuphepha uxinzelelo olungafunekiyo.

Isifuba esincedisayo

Lo msebenzi ujolise kwi-Barcles ebanzi kunye nesifuba se-sthssis-latississis kunye ne-pectoralis enkulu. Yima ejonge eludongeni, tyhala udonga ngesandla sakho sasekunene, kwaye ngokuthe ngcembe ususe emzimbeni wakho kude eludongeni, uziva usolula kunye nokuxinana. Emva koko, tshintsha amacala kwaye uphinde uphindeukuzivocavoca.

I-Perse ye-angle ebanzi

Lo msebenzi ngokuyintloko ujonge ikakhulu imisipha ye-adducle kunye nee-hammstrings. Hlala phantsi phantsi kwemilenze yakho yandisiwe kwaye usasazeka ngokubanzi, ukugcina amadolo akho ngqo. Emva koko, nyusa umzimba wakho phambili kwaye ufikelele izandla zakho emilenzeni yakho, uziva ukolula kwi-Addrided yakho kunye nee-hammstrings.

Icala lasecaleni lolule

LeumthamboUbuyisele buyintloko busebenza imisipha ye-Lattoll. Ngelixa bema, bandise iingalo zakho ngqo kwaye nicinezela ngobunono ukuze unyuse imvakalelo yokolula kwizihlunu. Emva koko, tshintshela kwenye ingalo kwaye uphinda umthambo uqinisekise ukuba zombini izihlunu ze-Latare zisebenza.

Intamo emileyo

Lo msebenzi ngokuyintloko ujolise kwimisipha ye-trapezius. Yima ngemilenze yakho kunye kwaye ugobe kancinci amadolo akho ukuze ulungelelwano. Emva koko, sebenzisa isandla sakho kwintloko yakho phambili, uzisa i-chin yakho esifubeni sakho ukuze ulule ngokufanelekileyo kwaye usebenze imisipha ye-trapezius.

Unxantathu

Oku kugxila ekusebenzeni kwezihlunu ze-oblique zangaphandle. Ngelixa bema, beka isandla esinye phambi komlenze omile ukuze ulungelelene, ukugcina umqolo wakho ngqo. Emva koko, phakamisa ingalo ephembelela kwaye uvule iinqaba zakho ngaphambili, ukolula ngokufanelekileyo kunye nokusebenza izihlunu ze-oblique zangaphandle. Ukuze kukhokele ngokuthe ngqo, kuyacetyiswa ukugcina ingqokelela ye-Aatomical yesayensii-yoga Imifanekiso yereferensi elula.