Yoga Exercises For Beginners

Yoga akauya kwatiri vachibva kumabvazuva. Zvichiri yakafukidzwa ngano uye kuti vazhinji zvakasiyana chinoshamisa kupira umo kunyatsoshanda zvakaoma kudavira.

Yoga zvinosanganisira zvakawanda zvinhu uzivi, zvinobatsira kuziva kwete chete muviri wako asiwo mweya. Izvi hausingori kurovedza uye kwegadziriro postures, yakaitirwa kuti kuchengeta muviri zvakanaka chimiro. Yoga anotidzidzisa kufema zvakanaka, waidzora pezvakaitwa mumuviri yavo, kuongorora kunetsa hwokubata kunetseka.

Yoga kurovedza (asanas) - haisi yose muitiro. Asi vanogona kuita dzokurapwa mabasa apo kureva munhu anozvipira yokudzora muviri mabasa. Yoga nokuti beginners muchibayiro anoregerera uye rakagadzirirwa kunyange untrained tsandanyama. Naizvozvo, tinogona Musatya kuidza havazvikwanisi.

Yoga kurovedza uremu

Yoga ndiwo rubatsiro zvakanaka avo vanoda kuderedza uremu. Uyezve, migumisiro ayo kubudirira kuburikidza yoga, kusiyana zvokudya zviri zvikuru nemishonga.

Kubudirira asanas uremu haidereri kupfuura zvikuru nesimba siyana kurovedza muviri. Yoga kurovedza nokuda beginners vachavawo zvinozoita, kunyange kana shoma mutoro.

Yoga kufema chidobi zvinobatsira saturate muviri pamwe okisijeni. Izvi zvinotungamirira kuna normalization kuti muviri, kwemwoyo, mamiriro tsinga. Huru Mugumisiro inova activation pamusoro dzomukati ehondo muviri, izvo zvinoderedza uremu.

Yoga nokuti beginners maekisesaizi uremu

chirongwa ichi muviri rakagadzirirwa vaya kumbobvira aiita jooga uye zvinoratidza noitika mutoro kunyange handichisina simba vanhu. Ndivo nyore kuita pane yavo kumba.

"30-60-90"

Well kunosimbisa abdominal uye shure tsandanyama.

Nhema kumusana kwako, utambanudzire makumbo ako. Simudza makumbo enyu kubva pasi necheparutivi 30 °, kuasimudza munzvimbo iyi 2-3 kundosvikira. Dzokorora izvi pamakona 60 ° 90 °.

"Mountain Makogon"

Kunosimbisa tsandanyama pakati pazvidya uye tsime anopisa macalorie.

Twasu, mapendekete akarurama, maoko pana panhivi dzenyu, tsoka pamwe. Hands kutendeukira zvanza mberi. Dhonza dumbu rako uye muswe mapfupa. Sungisa yenyu pahudyu tsandanyama. Iva nechokwadi kuti musoro yakanga yakarurama, achizvuzvurudza kumusoro korona.

"Mamiriro cheya"

Normalizes muviri, kunosimbisa gumbo tsandanyama, anopisa macalorie.

Kutanga nzvimbo mamiriro regomo. Kufema, simudzai maoko enyu pamberi pake zvokuti musoro wake pakati pavo. Palms kutarisana mumwe. Adzose ako, dhonzai shure chiuno sokunge akagara pachigaro.

Makogon "murwi-1"

It zvinoita kuti ukurumidze muviri, kunosimbisa gumbo tsandanyama, anopisa macalorie.

Kutanga chinzvimbo - mamiriro chair. Udzokewo rutsoka rwako rworudyi. Kure pakati makumbo - anenge mumwe mita. Wedzera kurudyi rutsoka 90 °, vamwe pamusoro pasi kunze. Kuruboshwe ibvi zvinofanira zvinoenderana chitsitsinho. The muviri uye muhudyu dzakatarisa mberi. Batanidza womuchindwe, musoro uri pakati pamaoko enyu.

Makogon "murwi 2"

Normalizes muviri, anosimbisa tsandanyama dzomuviri rose, unopfuta macalorie.

Kutanga mamiriro ose yapfuura muviri. Kurudyi muviri uye musoro. Usevere maoko enyu, zvekuti vakanga vari chete chechetere pamwe mapfudzi, michindwe pasi, mutsipa ndiyo yakarurama. Maoko enyu akatarisana mirayiridzo.

Makogon "kwemasikati"

kunowedzera muviri, opisa macalorie, rinosimbisa tsandanyama muviri rose.

Unofanira kutanga kuurayiwa ari mamiriro murwi 2. ruoko rworudyi akaisa ruoko rwake pasi. Housing 90 ° kutsaukira kuruboshwe. Simudza thorax, zvishoma arching shure. The muviri anofanira ruoko muna rwonzi. The chitsitsinho netsoka rworudyi anotaridzika kumusoro.

Nemikwidza patsoka yakamira

It Machiridza tsinga, abdominal zvomukati, musana, anovandudza intestinal peristalsis.

Kuparadzira makumbo enyu, maoko akakiyiwa shure kwake, mabvi kururamisa. Login. Exhale, Achikotamazve saka kuti kodzero kubata pahuma yake, ipapo rwake rworuboshwe ibvi.

"Cobra"

Well kunosimbisa kuti abdominal tsandanyama, zvinobatsira pamwe bloating, zvichiita kuti muzongoza Usazviomesera.

Yoga nokuti beginners muviri ichaongororwa imwe yenzvimbo anobatsira.

Avete dumbu rake, maoko ake pamusoro kana kurutivi mubhokisi, emaoko amutswa. Makumbo pamwe chete uye kururamiswa. On the fema, simudzai muviri wako rokumusoro, vaikunga kumashure uye akasendamira maoko. Head chakakandwa shure. Exhale. Kutanga chinzvimbo.

Rocking muruoko

mabasa zvakanaka chiropa basa kunoderedza muchiuno.

Gara pasi, wakawondereiko kudai maoko pasi, mabvi hwakakungwa makumbo akaisa kurutivi rworudyi. Akanamatirana maoko enyu pamusoro musoro wako. Befu. Kufema, uku muviri kubva muchiuno kurudyi. Vadzokorora kuruboshwe.

"Inverted asana"

It Unotsigira kushushikana, rwomukati Makakatanwa, somumwe zvinokonzera yokufutisa. Kuekisesaiza runobatsira varicose mutsinga, uyewo anobatsira pamwe hope.

Kuita rusvingo. Unorara munhu akapeta gumbeze muchiuno, kururamisa gumbo achasimudza. Taz mutsai yakakwirira sezvinobvira. Akusungirire uri pani kwemaminitsi 2-5.

Pedzisa zviitwa pose "Savasana". Nhema kumusana kwako, makumbo uye maoko zvakasununguka. Izvi zvichaita maximize kuzorora.