Luso la momwe mungachitire masewera otsika kumbuyo ndi mpira wa yoga.
Mpira wa yoga, monga mtundu wothandizira masewera olimbitsa thupi, ndizofala.Kugwiritsa ntchito mpira wa yoga kuchita minofu yotsika kumbuyo kumatengera luso lina.Zotsatirazi ndi sitolo kwa inu mmene ntchito yoga mipira kuchita otsika minofu msana;Ndikukhulupirira kuti mukuikonda.
Luso lochita masewera olimbitsa thupi otsika ndi Yoga Ball.
1. Thandizo lamphamvu.
Njira yoyamba ndikugudubuza miyendo yanu mmbuyo ndi mtsogolo pa mpira wa yoga ndikukankhira-ups.Izi zimakhala ndi zolimbitsa thupi kwambiri pa minofu ya ntchafu ndi manja.
2. Pindani pamimba.
Njira yayikulu ndikugona pansi ndi mpira wa yoga utapachikidwa mumlengalenga pakati pa miyendo yanu.Kenako gwirani bondo ndi manja onse awiri motsatana.Chitani masewera olimbitsa thupi pamimba ndi miyendo.N'zotopetsa, koma kulimbikira ndi njira yokhayo yopezera zotsatira.
3. Squat ndi miyendo yosiyana.
Njira yoyamba ndikukankhira mwendo umodzi pa mpira wa yoga, phazi lina kuti lithandizire kuti thupi lipume, kenaka musinthane kusintha squat ya phazi.
4. Kutambasula mkono ndi kutambasula.
Njira yoyamba ndiyo kugwira mpira wa yoga m'manja onse, kuponya miyala, ndikuwukweza mmwamba ndi pansi mobwerezabwereza.
5. Kuzungulira kwa Russia.
Njira yoyamba ndi: kukanikiza m'chiuno pa mpira wa yoga, manja amakwanira, ndi kutambasula minofu ya m'chiuno kumanzere ndi kumanja.
6. Masitepe a muvi akugwada ndi kutembenuka.
Njira yoyamba ndiyo kugwira mpira wa yoga m'manja onse.Squate ndi mapazi anu akuyenda.Lolani mpirawo usunthe mopingasa kuchokera kumanzere kupita kumanja.
Zokankhakankha.Njira yeniyeni ndiyo kugwira mpira wa yoga ndi manja onse kuti apange ngodya inayake.Chitani ma push-ups.
Kusankha ndi kugula njira ya Yoga Ball.
1. Sankhani mpira wa yoga womwe umakuyenererani.
Miyeso ya mipira ya yoga ndi 45cm, 55cm, 65cm, 75cm, ndi zina zotero.Kwa akazi ang'onoang'ono, mutha kusankha mipira ya yoga 45cm kapena 55cm, pomwe mipira ya yoga 65cm ndi 75cm ndiyoyenera kwa amuna aatali.Kuphatikiza pa kusankha kukula, chinthu chofunikira kwambiri ndikusankha mipira yamphamvu komanso yolimba ya yoga yopangidwa ndi opanga nthawi zonse, yomwe iyenera kukhala yosinthika komanso yotetezeka.
2. Mipira ya yoga ndi yoyenera kwa anthu.
Mpira wa yoga wolemera wa munthu wamba ndi wopiririka chifukwa tikamachita masewera olimbitsa thupi, sitimayika zolemera zonse pa mpira wa yoga, umakhala ndi gawo limodzi la kulemera kwake, ndipo thupi lathu limatulutsa mphamvu yolimbana nawo.Pamene mpira wa yoga umapumula ndikumira, matupi athu amakhalanso ndi mphamvu zokwera pamwamba pamene akumangirira minofu kuzungulira mafupa kuti ateteze matupi athu.
Mwina pochita masewera a yoga, anthu ambiri salabadira kwambiri kusankha bwino kwa mipira ya yoga iyi.Komabe, ngati akufuna kuti akwaniritse bwino mchitidwewu, kusankha kwa mipira iyi ya yoga sikunganyalanyazidwe.Komanso, tiyenera kulabadira njira zolondola pochita yoga kuti tisavulale.
Ntchito yayikulu ya Mpira wa Yoga.
1. Mpira wa yogandi oyenera anthu onse kuchita masewera olimbitsa thupi, kuphatikizapo omwe akufunika kukonzanso.Zimapangitsa ochita masewera olimbitsa thupi kukhala otetezeka panthawi yolimbitsa thupi, kupewa kuwononga kwambiri mafupa ndi kuvulala pamasewera.Anthu ena omwe ali ndi kuvulala kochepa msana sangathe kuchita masewera olimbitsa thupi chifukwa cha kuvulala kofala kwa msana, koma pochita masewera a yoga, angagwiritse ntchito mipira yofewa ya yoga kuti athandize masewera olimbitsa thupi, omwe angathandize.
2. Mpira wa yoga kuyenda ndikosangalatsa kwambiri.Ochita masewera olimbitsa thupi a zida wamba, monga treadmills, kapena sit-ups, othamanga amatha kubwereza mayendedwe angapo kwa nthawi yayitali kuti awotche zopatsa mphamvu, zomwe zimapangitsa kuti othamanga azikhala olimba.Zochita zolimbitsa thupi za yoga zasintha machitidwe am'mbuyomu, zomwe zimalola othamanga kusewera ndi mpira ndi nyimbo zotentha komanso zosadziletsa.Wothamanga nthawi zina amakhala pa mpira ndipo nthawi zina amakweza mpirawo kuti azichita kulumpha;mayendedwe osangalatsawa amachititsa kuti ntchito yonseyi ikhale yosangalatsa kwambiri.
3. Mpira wa yogazimathandiza kuphunzitsa mphamvu ya thupi la munthu.M'mbuyomu, masewera olimbitsa thupi anali kuchitidwa pansi kapena pazida zokhazikika mwamphamvu, ndipo wothamanga sankayenera kuganiza mozama za thupi.Mpira wa yoga ndi wosiyana, ndipo wothamanga amapezerapo mwayi pa mpira wa yoga kuti achoke pansi;mwachitsanzo, kukhala pa mpira ndi kuchita masewera olimbitsa thupi, ndipo kukweza mwendo umodzi kumapangitsa kuti malirewo akhale ovuta kwambiri.Zidzakhala zovuta kwambiri kusuntha mwendo wokwezeka pang'ono.Pochita kukankhana ndi miyendo ndi manja pa mpira, ngati wothamanga akufuna kumaliza kupindika ndi kutambasula manja ake, choyamba ayenera kusunga thupi lake ndikuletsa mpirawo kuti usagwedezeke, womwe uyenera kuwongoleredwa ndi mphamvu ya miyendo, chiuno, ndi mimba.Izi zimapangitsa kuti kugwirizana kwa thupi ndi kukhoza kulamulira minofu kuphunzitsidwa bwino.
Nthawi yotumiza: Aug-21-2022