Chithumwa chamwamuna, kuwonjezera pa khalidwe lokhazikika ndi umunthu wapadera, komanso osalekanitsidwa ndi thupi lathanzi komanso kaimidwe kolunjika.Monga mlatho wolumikiza kumtunda ndi kumunsi kwa thupi, mzere wa m'chiuno umagwira ntchito yofunika kwambiri popanga chithunzi chonse.

Lero, tikuwonetsa masewera 6 osavuta komanso ogwira mtima a m'chiuno kuti akuthandizeni kupanga mzere wokongola wa m'chiuno m'moyo wanu watsiku ndi tsiku ndikutumiza chithumwa chapadera cha amuna!

1. Khalani tsonga: Gonamira chagada pa mphasa ya yoga, tambasulani manja anu kutsogolo kwa chifuwa chanu, ndipo pindani mapazi anu pamodzi.Gwiritsani ntchito minofu ya m'mimba kuti mukweze thupi lanu lakumtunda, kufika pa mawondo anu, ndikutsitsa pang'onopang'ono.Kusuntha uku kungathe kuchita bwino minofu ya m'mimba ndi m'munsi, kuti mzere wanu wachiuno ukhale wolimba komanso wamphamvu.

Zochita 2. Kukankhira mmwamba: Thupi limakhala lolunjika, manja akugwira pansi, mapazi pamodzi ndi kubwerera kumbuyo.Kusunga thupi lanu mowongoka, gwiritsani ntchito mphamvu ya mkono kukankhira thupi lanu mmwamba ndi pansi pang'onopang'ono.Kusuntha uku sikumangogwira ntchito kumtunda ndi minofu yapakati, komanso kumapangitsanso kukhazikika kwa msana ndi m'chiuno.

3. Kukweza mwendo wam'mbali: Gona pambali pa yoga, thandizirani mutu wanu ndi mkono umodzi, ikani mkono wina patsogolo panu, ndi kutambasula miyendo yanu pamodzi.Gwiritsani ntchito mphamvu ya m'chiuno kuti mukweze mwendo wanu wam'mwamba momwe mungathere, kenaka muchepetse pang'onopang'ono.Kusunthaku kungathe kulunjika kuti muzichita masewera olimbitsa thupi kumbali ya minofu ya m'chiuno, kuti chiuno chanu chikhale chamitundu itatu.

Sunthani 4. Kupotoza kwa Russia: Khalani pa mphasa ya yoga ndi mapazi anu pansi ndikugwira ma dumbbells kapena thumba la mchenga m'manja mwanu.Gwiritsani ntchito minofu ya m'mimba kuti mupotoze thupi lanu lakumtunda kumanzere ndi kumanja, ndikutembenuza kulemera komwe kumagwiridwa ndi manja anu kumbali ina.Kusuntha kumeneku kudzagwirizanitsa minofu ya m'chiuno ndi m'mimba, ndikupangitsa kuti mzere wanu wachiuno ukhale wokongola kwambiri.

5. Plank: Gona pamimba ndi manja ndi mapazi pansi, kusunga thupi lanu molunjika.Gwirani ntchitoyi mwakachetechete, pogwiritsa ntchito mphamvu zapakati pa minofu kuti mukhale bata.Kusuntha kumeneku kudzawonjezera mphamvu za minofu yanu yapakati ndikupangitsa kuti chiuno chanu chikhale chowongoka komanso cholimba.

Zochita 6. Njinga ya Mlengalenga: Gona chagada pa mphasa ya yoga ndi manja m'mbali ndi miyendo pamodzi ndikuwongoka.Gwiritsani ntchito minofu yanu yam'mimba kuti mukweze miyendo yanu mmwamba mutagwira thupi lanu m'manja mwanu.Kenako tembenuzirani miyendo yanu kumanzere ndi kumanja kuti muyesere kukwera njinga.Kusuntha uku kudzagwira ntchito bwino m'chiuno ndi m'mimba minofu, ndikupangitsa kuti mzere wanu wachiuno ukhale wolimba komanso wowoneka bwino.

Pochita mayendedwe 6 omwe ali pamwambapa, simungangopanga mzere wowoneka bwino wa m'chiuno, komanso kulimbitsa mphamvu ndi kukhazikika kwa minofu yapakatikati, ndikuwongolera thupi lonse.

Kumbukirani kukhala ndi kaimidwe koyenera komanso kupuma moyenera panthawi yochita masewera olimbitsa thupi kuti musavulale.Pitirizani kuchita, ndikukhulupirira kuti mudzatha kuwonetsa kukongola kwapadera ndi kalembedwe ka amuna!