Jimicsiyada Yoga bilowga ah

Yoga noo yimid xagga bari. Waxaa weli gudubyadaas quraafaad iyo dad badan waa arrin dhaqan qalaad, taas oo hufnaani waa adag in la aamino.

Yoga ka mid ah xubno badan oo ka mid falsafad, waxa ay kaa caawinaysaa in aad ogaato jirkaaga ma aha oo kaliya, laakiin sidoo kale nafta. Tani ma aha oo kaliya set oo ah layliyada iyo nidaam postures, kuwaas oo loogu talagalay in ay jirka ku sii hayaan qaab wanaagsan. Yoga wuxuu na barayaa in si fiican loo neefsado, si ay sharciyaynta geedi socodka ee jidhkooda u gaar ah, si ay ula socdaan gobolka dareenka wax looga qabto diiqada.

jimicsi yoga (asanas) - ma ahan nidaam oo dhan. Laakiin waxay samayn kartaa hawlaha caafimaadka ee halka ku tilmaamayaa in a hawlaha jidhka is-nidaaminaya. Yoga bilowga ah jimicsi dheeraad ah oo dambi loogu talagalay xitaa muruqyada layli ah. Sidaa darteed, waxaan ku ma noqon karaan cabsadeen inay iyaga isku day in aadan awoodin.

jimicsi yoga for miisaanka oo yaraada

Yoga waa caawimo wanaagsan for kuwa doonaya in ay lumiyaan miisaan. Waxaa intaa dheer, natiijooyinka kuwaas oo gaadhay yoga, ka duwan cuntada in ka badan ayaa u adkaysta waa.

Saamayntii asanas waayo, miisaanka oo yaraada waa aan ka yarayn in of foomamka more firfircoon ee dhaqdhaqaaqa jirka. jimicsi yoga bilowga ah sidoo kale waxay leeyihiin saamayn tarin, xataa marka load ugu yar.

farsamada neefsashada Yoga ka caawisaa in ay jidhka saturate leh oxygen. Tani waxay keenaysaa in caadi ah shiid, garaaca wadnaha, state of habka dareemayaasha jirka. Natiijada ugu muhiimsan ee uu noqdo dardargelinta ee ciidamada gudaha ee jirka, taas oo yaraynaysa miisaankiisu yahay.

Yoga bilowga ah jimicsi miisaanka oo yaraada

Barnaamijka Layligan waxaa loogu talagalay kuwa aan waligood ku dhaqma yoga iyo soo jeedinaya load macquul xataa dadka jidh ahaan daciif ah. Waxay yihiin fudud si ay u fuliyaan on iyaga u gaar ah guriga.

"30-60-90"

Well xoojisaa caloosha iyo muruqyada dib.

U jiifso dhabarka, u fidin lugaha. Kor u cagihiinna ka dhabaandhaba dhulka xagal 30 °, iyaga ku hay meel this 2-3 neef. this celi xagal 60 ° iyo 90 °.

"Mountain bandhig"

Waxay xoojisaa muruqyada bowdyaha iyo sidoo kale gubtay calories.

si toos ah Istaag, garbaha yihiin si toos ah, hubka ee dhinacyada idinka, cagaha wada. Hands jeedin calaacalaha gacmaha. Jiid calooshaada iyo lafaha dabada. Adkaysid muruqyada, bowdadaadana. Hubi in madaxa u ahaa si toos ah, jiidi ilaa dhaladiisa.

"Kursi Dhehana"

Normalizes-shiid, xoojisaa muruqyada lugta, ka gubtay calories.

Laga bilaabo meel ka mid ah qaab buurta. Cod xun, kicin gacmihiinna oo aad isaga ka soo hor si madaxiisa u dhaxeeya. Timir is qaabili. ILAALI dhabarkaaga toosan, jiid dib miskaha sida haddii fadhiya kursi.

Bandhig "dagaalyahan-1"

Wuxuu dadajiyaa shiid, xoojisaa muruqyada lugta, ka gubtay calories.

booska bilaabo - kursi Dhehana. Qaado dib cagtiisa midig aad. Masaafada u dhaxaysa lugaha - oo ku saabsan hal mitir. Ballaariyo on midig cagta 90 °, inta kale ee ka dhanka ah dhulka waxaa ka baxsan. jilibka bidix waa in uu noqdo line la ciribta. Jidhka iyo miskaha hore u soo jeeda. Connect timirta ah, madaxa waa gacmahaaga dhexdooda.

Bandhig "dagaalyahan 2"

Normalizes-shiid, xoojisaa muruqyada jidhka oo dhan, ka gubtay calories.

Ka bilow Dhehana ee layliga hore. Leexo jidhka midig iyo madaxa. Daraa gacmahaaga, sidaa darteed way heer la mid ah la garbaha, hoos Timir, qoorta Toosan. gacmahaaga Gaarsiinta jiho ka soo hor jeedda.

Bandhig "qadada"

waxay kordhisaa-shiid, ka gubtay calories, xoojisaa muruqyada jidhka oo dhan.

Waxaad u baahan tahay si ay u bilaabaan fulinta dagaalyahan Dhehana 2. gacanta midig waa inuu gacanta saaraa dhulka saaray. Housing 90 ° leexdo xagga bidixda. Kor u thorax, wax yar ka dib u laabaya. Jirku wuxuu u baahan yahay in la kala bixiyo mid ka mid line. cedhibta ku cagta midig u muuqataa intii ka sii weynayd.

dhaadhaca at cagaha taagan

Waxaa codadka habka dareemayaasha jirka, xubnaha caloosha, dhabarka, hagaajinaysaa peristalsis xiidmaha.

Soor ee lugaha, gacmaha ayaa la qufulay gadaashiisa, jilbaha toosan. Login. Neefta siidaysid, foorarsiga ka badan si ay xaq u leeyihiin inay iska taabto fooddiisa, oo uu markaas jilibka bidix.

"Cobra"

Well xoojisaa muruqyada caloosha, waxay ka caawisaa dibiro, samaynta dhabarta dabacsan.

Yoga jimicsi bilowga ah waxaa loo arkaa mid ka mid ah kuwa ugu waxtar leh.

Isagoo Jiifa caloosha, gacmihiisa labada dhinac ee xabadka, suxullada kiciyey. Lugaha wada Toosan. On Neefta ah, kor u jirkaaga sare, foorarsiga dhabarka iyo ku tiirsan gacmaha. Head dib u tuuray. Neefta siidaysid. Laga bilaabo booska.

Ruxid in gacanta

falalka wanaagsan on beerka yaraynaysaa dhexda.

Fadhiiso dabaqa, gacmaha caatada ah dabaqa, jilbaha lugaha laaban dhigay guriga dhankiisa midigta. gacmahaaga Interlock idinka korraysaa. neefta Deep. Neefsashada baxay, jidhka isu bedbeddelaan ka dhexda midig. Kadibna ku celi bidixda.

"Asana rogay"

Waxaa yareeyaa isku buuqa, xiisad hoose, sida mid ka mid ah sababaha miisaanka xad-dhaaf ah. Jimicsiga waa u faa'iido badan ee xididdada qaradhku, iyo sidoo kale caawisaa hurdo la'aan.

Qabtaan derbiga. Jiifso on a dhexda buste duubnaadaan, lugta si toos ah kor u. Taz kor u sarraysaa sida ay suurtagal tahay. Dhegto hayayaashii ah 2-5 daqiiqo.

Buuxi layliyada bandhig "Savasana". U jiifso dhabarka, lugaha iyo cududaha si xor ah. Tani kordhiyo doonaa nasato.