Izinyathelo ezi-5 eziphefumulelwe nge-yoga zokuthuthukisa ukuhamba ngebhayisikili ezintabeni

"Hhayi cha ... esinye isihloko esizosithengisa i-yoga ... Singabantu abaqinile, asikudingi lokho!"

Vuma, lokhu empeleni yilokho owakusho kuwena lapho ubona isihloko se-athikili, akunjalo?

Cabanga futhi, i-yoga akuwona umdlalo owenzelwe abantu abaguquguqukayo, abathambile nabanamandla kakhulu.

Ngokusebenza imisipha yakho ngokujulile, uyenze iguquguquke (cha, awunqunyelwe ukuba uqine impilo yonke), uzokhawulela ingozi yokulimala, uthuthukise ukuma kwakho, futhi ukwandise ukunethezeka kwamabhayisikili.

Sizobheja?

Yenza lezi zivivinyo ezi-5 eziphefumulelwe nge-yoga ngemuva kwenyanga engu-1 yokuhamba ngebhayisikili ezintabeni futhi uzobona umehluko 🌟!

Imiphi imisipha ongayelula ngemva kokuhamba ngebhayisikili ezintabeni?

Asisakuboni, kodwa ukunyathela empeleni kuyisenzo esiyinkimbinkimbi esidinga ukusebenzisana okuhle kakhulu (ngaphandle kwalokho ukuwa!) Nokukhuthazela okukhulu kwemisipha (ngaphandle kwalokho akuseyona into ehlukile. I-MTB, kodwa umnyakazo omuhle! ).

🤔 Ukwelula kulungile, kodwa kuyini ukunwebeka?

• i-lumbar-iliac
• izinqe
• ama-quadriceps
• imisipha ye-popliteal
• imisipha yethole yangaphambili nangemuva

Ukwelula kwe-Lumbosacral

I-Pigeon Pose 🐦 - Kapotasana

I-psoas ingacatshangwa njengesikhungo somzimba njengoba ihlanganisa imilenze, i-back back, nesifuba. Lokhu kubaluleke kakhulu ngekhwalithi yokuphefumula kwethu, ngoba isebenza ngokuseduze ne-diaphragm lapho ixhunywe khona ngama-tendon, ezingeni le-solar plexus.

Ngamafuphi: uma i-diaphragm ihamba, i-psoas muscle ihamba.

Uma ingaluliwe, ingabangela ukungezwani emilenzeni nasemhlane ophansi. Ngamafuphi, uma kufanele selule eyodwa kuphela, sizobe selula i-psoas!

Bona Izimo Eziyisi-6 Ezibalulekile Zebhayisikili Yebhayisikili Yoga

Enweba izinqa

I-Sitting Twist Pose - u-Ardha Matsyendrasana

I-twist i-pose lapho umgogodla uzungeza i-eksisi yawo njengesikulufu.

Ama-crunches angenye yezindlela esizithandayo ngoba, ngaphezu kokuphumuza imisipha eyenza ukuhamba ngebhayisikili ezintabeni kukhathale:

• zisiza ekudambiseni ukungezwani emhlane
• zibuyisela ukuguquguquka komgogodla wethu
• ashukumisa isimiso sethu sokugaya ukudla.

I-Quadriceps ilula

I-post demi-ponture - i-Setu Bandhasana

Asigxili kulesi sihloko, sonke sikhumbula izinhlungu ezidambile phakathi nezinsuku ze-3, isikhathi lapho sasicabanga ukuthi sinamandla kunabo bonke abanye, sicabanga ukuthi asidingi ukwelula.

Ukuma kwebhuloho 🌉 kwelula izinqulu, kodwa futhi kunikeza umgogodla amandla:

• ukuhlinzeka isikhala phakathi kwama-intervertebral discs ethu
• ukuphumula imisipha yakho yangemuva
• toning imisipha esifundeni lumbar

Bona Izimo Eziyisi-6 Ezibalulekile Zebhayisikili Yebhayisikili Yoga

I-hamstring elula

Pose de la penne - Paschimottanâsana

I-hamstrings iyimisipha engu-3 ngemuva kwamathanga agijima kusukela ethangeni kuya ngemuva kwe-tibia ne-fibula.

Ukuma kozipho 🦀 kwenziwa ngenkathi uhlezi noma umile, uyanquma.

Uma ungakwazi ukuthinta izinzwane zakho, ungethuki! Umgomo awukona ukuya kude ngangokunokwenzeka, kodwa ukugcina umhlane wakho uqondile.

Ukwelula imisipha yangaphambili kanye ne-posterior tibial

Ukuma kwekamela - Ustrasana

Akulula ukunweba ama-shins ... Le-pose 🐫 ilungele ukwelula ingaphambili lomzimba wonke, kusukela ezihlokweni zezinyawo kuya emphinjeni.

Kodwa-ke, lokhu kugoba emuva akunconywa kubantu abanokulimala emuva kanye ne-migraines.

Ngemuva kokumisa ikamela, sincoma ukuma kwengane, okuzophumuza umhlane wakho.

Ukuma Kwengane 👶 - Balasana

Ukuqhubekela phambili

I-UtagawaVTT ihlanganyele nochwepheshe ababili bamabhayisikili asezintabeni, u-Sabrina Johnnier no-Lucy Paltz, ukuze bakhe uhlelo lokuqeqesha oluhloselwe ukuthuthukisa indlela yokugibela yawo wonke umuntu (kungakhathaliseki ukuthi silungiselela umncintiswano noma sifuna nje iseluleko esiqondile ukuze ekugcineni sithuthukise indlela yethu yokwenza).

Lo mhlangano wokuqeqesha uwukuphela kohlelo olunikezelwe ekugibeleni izintaba ngokujwayelekile. Kuhlanganisa, phakathi kwezinye izinto, uhlelo lokufaneleka olususelwe ku-yoga kanye nokululama.

U-Sabrina Johnnier, Umqeqeshi we-Mountain Bike kanye no-Yoga Teacher, udale ukujima okuklanyelwe ngokukhethekile ababhayisikili basezintabeni lapho achaza khona konke ukunyakaza namaphutha okungafanele enziwe.

Thola okwengeziwe mayelana nokuqeqeshwa kwe-MTB:

Imithombo:

• www.casayoga.tv
• delphinemarieeyoga.com,
• sprityoga.fr

📸: Alexeyzhilkin - www.freepik.com