Maulendo 5 ouziridwa ndi yoga kuti apititse patsogolo kukwera njinga zamapiri

"O ayi ... nkhani ina yomwe idzatigulitsa yoga ... Ndife anyamata olimba, sitikusowa!"

Gwirizanani, izi ndi zomwe munadzilankhula nokha mutawona mutu wa nkhaniyo, sichoncho?

Ganiziraninso, yoga si masewera omwe amapangidwira anthu osinthika, owonda komanso apamwamba zen.

Pogwiritsa ntchito minofu yanu mozama, kuwapangitsa kukhala osinthasintha (ayi, simukuyenera kukhala okhwima kwa moyo wonse), mudzachepetsa chiopsezo chanu chovulazidwa, kusintha kaimidwe kanu, ndikuwonjezera chitonthozo cha njinga.

Kodi tizibetcha?

Chitani izi 5 zolimbitsa thupi zolimbitsa thupi za yoga mutatha mwezi umodzi wokwera njinga zamapiri ndipo muwona kusiyana kwake 🌟!

Ndi minofu iti yotambasulira mukakwera njinga zamapiri?

Sitikuzindikiranso, koma kupondaponda ndi njira yovuta kwambiri yomwe imafuna kugwirizana bwino (kupanda kutero ndi kugwa!) Ndipo kupirira kwakukulu kwa minofu (kupanda kutero sikulinso kopanda pake. MTB, koma kusuntha kwabwino! ).

🤔 Kutambasula kuli bwino, koma kutambasulako ndi chiyani?

• lumbar-iliac
• matako
• quadriceps
• mitsempha
• minofu yam'mbuyo ndi yapambuyo ya ng'ombe

Lumbar-iliac kutambasula

Pigeon Pose 🐦 - Kapotasana

Psoas ikhoza kuganiziridwa ngati pakati pa thupi pamene imagwirizanitsa miyendo, kumbuyo, ndi chifuwa. Izi ndizofunikira kwambiri pakupuma kwathu, chifukwa zimagwira ntchito molumikizana kwambiri ndi diaphragm yomwe imalumikizidwa ndi tendons, pamlingo wa solar plexus.

Mwachidule: ngati diaphragm imayenda, minofu ya psoas imayenda.

Ngati sichitambasulidwa, imatha kuyambitsa kupsinjika kwa miyendo ndi kumunsi kumbuyo. Mwachidule, tikadayenera kutambasula imodzi, tidzakhala tikutambasula psoas!

Onani 6 Essential Mountain Biker Yoga Poses

Kutambasula matako

Sitting Twist Pose - Ardha Matsyendrasana

Kupindika ndi mawonekedwe pomwe msana umazungulira mozungulira ngati wononga.

Ma Crunches ndi amodzi mwa njira zomwe timakonda chifukwa, kuphatikiza pakupumula minofu yomwe imapangitsa kuti kukwera njinga zamapiri kukhala kotopetsa kwambiri:

• amathandizira kuthetsa kupsinjika m'mbuyo
• amabwezeretsa kusinthasintha kwa msana wathu
• amalimbikitsa dongosolo lathu la m'mimba.

Quadriceps kutambasula

Post demi-ponture - Setu Bandhasana

Sitikhala pamutuwu, tonsefe timakumbukira zowawa zomwe zidatha mkati mwa masiku atatu, nthawi yomwe timaganiza kuti ndife amphamvu kuposa wina aliyense, poganiza kuti sitiyenera kutambasula.

Half-bridge pose 🌉 imatambasula m'chiuno, komanso imapatsa mphamvu msana:

• kupereka malo pakati pa intervertebral discs
• kumasula minofu yanu yam'mbuyo
• toning minofu mu lumbar dera

Onani 6 Essential Mountain Biker Yoga Poses

Kutambasula kwa Hamstring

Pose de la penne - Paschimottanâsana

Mitsempha ndi minofu ya 3 kumbuyo kwa ntchafu zomwe zimachokera ku ntchafu kupita kumbuyo kwa tibia ndi fibula.

Claw pose 🦀 amachitidwa mutakhala kapena mutayima, mungasankhe.

Ngati simungathe kukhudza zala zanu, musachite mantha! Cholinga sikupita kutali momwe mungathere, koma kuti msana wanu ukhale wowongoka.

Kutambasula anterior ndi posterior tibial minofu

Ngamila - Ustrasana

Sikophweka kutambasula mapiko anu ... Izi 🐫 ndizoyenera kutambasula kutsogolo konse kwa thupi, kuchokera kumapazi mpaka kummero.

Komabe, matembenuzidwe amsanawa savomerezedwa kwa anthu omwe akuvulala msana ndi migraine.

Pambuyo pa ngamila, timalimbikitsa maonekedwe a mwana, omwe adzapumula msana wanu.

Child Pose 👶 - Balasana

Kuti mupite patsogolo

UtagawaVTT wagwirizana ndi akatswiri awiri oyendetsa njinga zamapiri, Sabrina Johnnier ndi Lucy Paltz, kuti apange pulogalamu yophunzitsira yomwe cholinga chake ndi kuwongolera njira zoyendetsera aliyense (kaya tikukonzekera mpikisano kapena kungoyang'ana malangizo enieni kuti tipititse patsogolo machitidwe athu).

Seminala yophunzitsira iyi ndi pulogalamu yokhayo yoperekedwa kwa okwera njinga zamapiri ambiri. Zimaphatikizapo, mwa zina, pulogalamu yolimbitsa thupi yochokera ku yoga komanso kuchira.

Sabrina Johnnier, Mountain Bike Trainer ndi Yoga Teacher, wapanga masewera olimbitsa thupi omwe amapangidwira okwera njinga zamapiri momwe amafotokozera zonse zomwe zikuyenda komanso zolakwika zomwe siziyenera kupangidwa.

Dziwani zambiri za maphunziro a MTB:

Zotsatira:

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

📸: Alexeyzhilkin - www.freepik.com