5 yoga-yakafuridzirwa mitsetse yekuvandudza gomo bhasikoro
Zviri mukati
"Aiwa kwete ... chimwe chinyorwa chichatitengesa yoga ... Isu takaoma vakomana, hatidi izvozvo!"
Bvumiranai, izvi ndizvo chaizvo zvawakataura iwe pawakaona musoro wechinyorwa, handiti?
Funga zvakare, yoga hausi mutambo wakagadzirirwa kuchinjika, kuonda uye super zen vanhu.
Nokushanda mhasuru dzako zvakadzika, uchiita kuti dzishanduke (kwete, iwe hauna kutongwa kuti uomese kwehupenyu), iwe uchagadzirisa njodzi yako yekukuvara, kuvandudza chimiro chako, uye kuwedzera bhasikoro kunyaradza.
Toisa mabheti here?
Ita aya mashanu e-yoga-akafuridzirwa kutambanudza maekisesaizi mushure memwedzi mumwe wekukwira bhasikoro uye iwe uchaona mutsauko 🌟!
Ndeapi mamhasuru ekutambanudza mushure mekukwira bhasikoro?
Hatichazvioni, asi kupeda maoko chaiko kunoda kurongeka kwakanakisa (zvikasadaro kudonha!) Uye kutsungirira kukuru kwetsandanyama (zvikasadaro haisisiri yekurora zvakare. MTB, asi kufamba kwakanaka! ).
🤔 Kutambanudza kwakanaka, asi kutambanudza chii?
- lumbar-iliac
- magaro
- quadriceps
- popliteal tendons
- tsandanyama dzemhuru dzepamberi uye dzepashure
Lumbar-iliac kutambanudza
Chimiro chenjiva 🐦 – Kapotasana
Iyo lumbosacralis muscle inogona kufungidzirwa sepakati pemuviri sezvo ichibatanidza makumbo, pasi kumashure, uye chipfuva. Izvi zvakakosha zvakanyanya kumhando yekufema kwedu, nekuti inoshanda yakabatana neiyo diaphragm iyo yakabatanidzwa nematendon, pamwero we solar plexus.
Muchidimbu: kana diaphragm ichifamba, psoas muscle inofamba.
Kana isina kutambanudzwa, inogona kukonzera mhirizhonga mumakumbo uye kuderera shure. Muchidimbu, dai taingoda kutambanudza imwe chete, tinenge tichitambanudza psoas!
Ona 6 Yakakosha Makomo Biker Yoga Inomira
Kutambanudza matako
Sitting Twist Pose - Ardha Matsyendrasana
Kumonyorora (twist) inzvimbo iyo musana unotenderera neaxis yawo kunge sikuruu.
Crunches ndeimwe yezvatinofarira zvakatambanudzwa nekuti, pamusoro pekuzorodza tsandanyama dzinoita kuti gomo bhasikoro rinetese:
- vanobatsira kubvisa kushushikana kumusana
- vanodzorera kushanduka kumusana wedu
- zvinokurudzira kugaya kwedu.
Quadriceps kutambanudza
Post demi-ponture – Setu Bandhasana
Isu hatigari pamusoro pechinyorwa ichi, isu tose tinoyeuka marwadzo akapera mukati memazuva matatu, nguva yataifunga kuti takasimba kupfuura vamwe vose, tichifunga kuti hatidi kutambanudza.
Half-bridge pose 🌉 inotambanudza chiuno, asiwo inopa simba musana:
- kupa nzvimbo pakati pe intervertebral discs yedu
- kuzorodza musana wako
- toning tsandanyama munzvimbo yelumbar
Ona 6 Yakakosha Makomo Biker Yoga Inomira
Hamstring Stretch
Pose de la penne - Paschimottanâsana
Nhumbu dzine mhasuru nhatu dziri kumashure kwezvidya dzinomhanya kubva pachidya kusvika kumashure kwetibia uye fibula.
Claw pose 🦀 inodzidziswa wakagara kana wakamira, iwe sarudza.
Kana iwe usingakwanisi kubata zvigunwe zvako, usavhunduka! Chinangwa hachisi chekuenda kure sezvinobvira, asi kuchengetedza musana wako wakatwasuka.
Kutambanudza anterior uye posterior tibial tsandanyama
Ngamera inomira - Ustrasana
Hazvisi nyore kutambanudza mashins ako ... Iyi pose 🐫 yakanakira kutambanudza kumberi kwemuviri wese, kubva kutsoka kusvika pahuro.
Nekudaro, mabhenji ekumashure aya haakurudzirwe kune vanhu vane kukuvara kwemusana uye migraines.
Mushure mokunge ngamera inomira, tinokurudzira mwana pose, iyo ichazorodza musana wako.
Pose Yemwana 👶 - Balasana
Kuenda mberi
UtagawaVTT yakabatana nenyanzvi mbiri dzebhasikoro remakomo, Sabrina Johnnier naLucy Paltz, kuti vagadzire chirongwa chekudzidzisa chinangwa chekuvandudza nzira yekutasva kwevanhu vose (tingave tiri kugadzirira makwikwi kana kungotsvaga mazano chaiwo ekupedzisira kuvandudza maitiro edu).
Iyi semina yekudzidzisa ndiyo yega chirongwa chakatsaurirwa kugomo bhasikoro zvakazara. Inosanganisira, pakati pezvimwe zvinhu, iyo yoga-yakavakirwa kusimba uye chirongwa chekudzorera.
Sabrina Johnnier, Mountain Bike Trainer uye Yoga Mudzidzisi, akagadzira Workout yakarongedzerwa vatyairi vemakomo, umo anotsanangura mafambiro ese uye kukanganisa kusingafanirwe kuitwa.
Tsvaga zvimwe nezve MTB kudzidziswa:
Sources:
- www.casayoga.tv
- delphinemariyoga.com,
- sprityoga.com
📸: Alexeyzhilkin - www.freepik.com
