yoga Class

Imithambo emi-5 yeyoga yokufumana iintlungu zangasemva

Akukho mlinganiso weenkwenkwezi okwangoku.

yoga Class

Imithambo emi-5 yeyoga yokufumana iintlungu zangasemva


Ngaba ukhathaza umqolo wakho? Nazi i-5 zeYoga Exercises ezinokukunceda ukuba unyuse ukuhamba kwakho ngasemva kunye nokunciphisa iintlungu zangasemva. Zive ukhululekile ukuba wabelane nomntu onentlungu yangasemva.

 

Ukuzivocavoca nge-yoga kunye ne-yoga kunokuba luncedo xa kufikwa ekuphumuleni kwezihlunu eziqinileyo kunye nezihlunu. Uninzi lwethu luhlala kakhulu kubomi bemihla ngemihla kwaye lubangela ukuba izihlunu ngasemva, ngasemva kwamathanga nesihlalo zixineke kakhulu. Ukolula rhoqo kunokuba ngumlinganiso olungileyo wokulwa nezihlunu ezomeleleyo kunye nokuqina kwamalungu.

 

 

1. «Ūrdhva mukha śvānāsana» (Ukujonga indawo yenja)

Ukujonga indawo yenja

Isikhundla seyoga sivula isifuba, solule izihlunu zesisu kwaye sisebenzise umva ongezantsi ngendlela elungileyo. Qala ngokulala phantsi phantsi kunye neentende zakho phantsi phantsi malunga neembambo. Emva koko tsala imilenze yakho kunye ucinezele umphezulu weenyawo zakho ucinezelelwe phantsi - ngaxeshanye usebenzisa amandla avela ngasemva, hayi izandla zakho, ukuphakamisa isifuba sakho phantsi. Gcina imilenze yakho ithe tye kwaye ubambe indawo yesi-5 ukuya kweli-10 yokuphefumla okunzulu. Phinda amaxesha amaninzi kangangoko ucinga ukuba kuyimfuneko.

 

2. "Ardha Matsyendrasana" (Ukuzilolonga ukujikeleza)

I-Ardha Back Yoga Exercise

Esi sikhundla seyoga sinika ukwanda kokuguquguquka kunye nokuhamba kumqolo kunye nezihlunu zangasemva. Inokuba ngumthambo onzima, ke sukuzama oku ukuba awuziva ukhululekile ngolunye uqeqesho kweli nqaku. Thatha umoya omninzi kwaye ujike ngokuzolileyo uye ecaleni - musa ukujija, kodwa kungcono uhambe ngokuzolileyo ecaleni. Bamba indawo yokuphefumla okunzulu okungu-7-8 uze uphinde kwelinye icala.

 

3. Marjariasana Bitilasana (Ukuzilolongela ikamela)

Ukuzilolonga kwekamela

Umsebenzi wekamela wekati ngumsebenzi olungileyo kwaye omnandi wokuzilolonga onika ukuhamba ngakumbi kumqolo wonke. Iyolula kwaye inike ukuguquguquka okungakumbi kumqolo, isifuba nentamo. Luthambo olululo oluhle kwabo kufuneka bakhulule ukhuni emqaleni nasemva. Qala ukuma kuwo omane, uze wehlise umva wakho ngokuthe chu kumgangatho ngaphambi kokuba ngokuthe chu, kodwa ngokucinezela umva wakho ubheke esilingini. Phinda wenze umthambo nge-reps eziyi-8-10 ngaphezulu kweeseti ezi-3.

 

4. I-Balasana (Isifuba kunye nokuzolula umva)

Ukuma kweyoga yeBalasana

Yima emadolweni kwaye uvumele umzimba wakho uwele ngaphambili ngeengalo zoluliwe. Phumlisa intloko yakho emhlabeni kwaye wolule iingalo zakho phambi kwakho ude waziva ulula kancinci xa uguquka uye entanyeni nasemva. Yenza iiseti ezi-3-4 ubude bexesha lemizuzwana engama-30.

 

5. «IKapotasana» (iDuestillingen)

Ijuba

Indawo ye-pose inokuba ngumceli mngeni kubaqalayo kuba ifuna ukuba kuguqulwe umvambo kunye edolweni. Isizathu esisebenzayo kukuba ii-hips eziqinileyo zinokuba negalelo kwintlungu yangemva. Bamba isikhundla se-5 ukuya kwi-10 zokuphefumla okunzulu, emva koko tshintshela kwelinye icala kwaye uphinde kwakhona njengoko kufuneka.

 

Le yimithambo efanelekileyo yeyoga ekufuneka ikhethwe yonke imihla ukuze isiphumo siphezulu- kodwa siyazi ukuba iintsuku eziphakathi evekini azisoloko zikuvumela oku, ke thina ukwamukela nokuba uyayenza yonke imihla.

 

Kufuneka ndenze umthambo kangaphi?

Konke kuxhomekeke kuwe. Fumanisa ukuba yeyiphi esebenzayo kuwe ekuqaleni kwaye wakhe kancinci kodwa ngokuqinisekileyo uye phambili. Khumbula ukuba ukuzilolonga kungakhokelela ekuthambekeni kwasekuqaleni, njengoko ngokuthe ngcembe uqhekeza iindawo ezonakeleyo (izicwili ezonakeleyo kunye nezicwili ezibomvu) kwaye ubeke endaweni yazo izicwili ezithambileyo ezisempilweni. Oku kunokuba yinkqubo echitha ixesha kodwa inomvuzo kakhulu. Ukuba unesifo, sicela ukuba ubuze ugqirha wakho ukuba ngaba le mithambo ingaba luncedo kuwe- unokuzama ngononophelo olukhulu. Ngaphandle koko sikukhuthaza ukuba uhambe kwaye uhambe uhambo olumqengqelezi ukuba kunokwenzeka.

 

Zive ukhululekile ukuba wabelane ngezi zinto kunye noogxa, izihlobo kunye nabaqhelileyo. Ukuba ungathanda ukuzivocavoca okuthunyelwe njengoxwebhu olunokuphindwaphindwa nokunye okunjalo, siyakucela ezifana kwaye uqhagamshelane ngeFacebook iphepha apha. Ukuba unayo nayiphi na imibuzo, zinike nje Nxibelelana nathi.

 

IPHEPHA ELANDELAYO: - Umqolo obuhlungu? Kuya kufuneka uyazi oku!

Buza kuthi-ngokupheleleyo simahla!

 

Ndingenza ntoni ngokuchasene nentlungu kwimisipha, kwimisipha kunye namalungu?

1. Ukuzivocavoca okuqhelekileyo, ukwenza umthambo ngokuthe ngqo, ukolula kunye nomsebenzi kuyacetyiswa, kodwa hlala ngaphakathi komda weentlungu. Ukuhamba kabini ngemizuzu engama-20 ukuya kwengama-40 ukwenza umzimba uphela kakuhle kunye nemisipha ebuhlungu.

2. Inqaku lokuqalisa / Iibhola zokuthambisa sicebisa ngamandla-eza ngobukhulu obahlukeneyo ukuze ube nokubetha kakuhle kuwo onke amalungu omzimba. Alukho uncedo olungcono lokuzonwabisa olungcono kunolu! Sicebisa oku kulandelayo (cofa umfanekiso apha ngezantsi) - oku kusetiweyo kwee-5 trigger point / iibhola zokulinganisa ngokobukhulu obahlukeneyo:

iibhola point kubangela

3. uqeqesho: Uqeqesho oluthile ngamaqhinga oqeqesho lwabachasi abahlukeneyo (njenge le seti epheleleyo yee-knits ezi-6 zokuchasana okwahlukileyo) inokukunceda uqeqeshe amandla kunye nokusebenza. Uqeqesho lwe-Knit luhlala lubandakanya uqeqesho oluthe kratya, oluya kukhokelela ekuthinteleni ukwenzakala okusebenzayo kunye nokuncitshiswa kwentlungu.

4. Ukuncedwa kwentlungu- Ukupholisa: I-Biofreeze yimveliso yendalo enokuphelisa iintlungu ngokupholisa indawo ngobunono. Ukupholisa kunconyelwa ngokukodwa xa iintlungu zinzima. Xa behlise umoya, ke kunconywa ubushushu - oko ke kuyacetyiswa ukuba ukubanda kuphinde kubekhona.

5. Ukukhululeka kubuhlungu - Ukufudumeza: Ukufudumeza izihlunu eziqinileyo kunokunyusa ukuhamba kwegazi kunye nokunciphisa iintlungu. Sincoma oku kulandelayo gasket eshushu / ebandayo (Cofa apha ukuze ufunde okungakumbi ngayo) - enokusetyenziselwa ukupholisa (inokumiswa ngumkhenkce) kunye nokufudumeza (kungafudunyezwa kwimicrowave).

6. Uthintelo kunye nokuphilisa: Uxinzelelo yingxolo enjalo ngoluhlobo inokunyusa ukuhamba kwegazi kwindawo echaphazelekayo, oko kukhawulezisa ukunyanga kwendalo kwezihlunu ezonzakeleyo okanye ezinxibileyo kunye nemisipha.

 

Iimveliso ezikhuthazwayo zokuphelisa iintlungu kwintlungu

Biofreeze spray-118Ml-300x300

I-Biofreeze (Cold / cryotherapy)

thenga ngoku

 

Zama: Ingcebiso elungileyo kunye neMilinganiselo yokuchasene ne-ISJIAS

Sciatica

 

Ukulimaza i emva og entanyeni? Sincoma wonke umntu oneentlungu zangasemva ukuba azame ukonyusa uqeqesho olujolise esinqeni nasemadolweni.

Zama le mithambo: -Imithambo yamandla emi-6 yeehips ezinamandla

Uqeqesho Hip

 

Funda: -Izixhobo ezi-6 eziQinisekayo zoKomelela eziNtlungu

6 Amandla oQeqesha

 


Ngaba uyazi ukuba: -Inyango ebandayo inokunika isiqabu seentlungu kumalungu aqaqanjelwa nezihlunu? Phakathi kwezinye izinto, I-Biofreeze (ungay-odola apha), equlathe ikakhulu iimveliso zendalo, yimveliso ethandwayo. Nxibelelana nathi namhlanje kwiphepha lethu le-Facebook ukuba ufuna ezinye iingcebiso ezilungiselelwe wena.

Cold Treatment

Inqaku elidumileyo: -Unyango lwe-Alzheimer olutsha lubuyisela inkumbulo egcweleyo!

Isifo sika-Alzheimer

Funda: -Iglasi yotywala okanye iwayini yamathambo omeleleyo? Ewe Nceda!

Beer-Ifoto uFumanisa

 

-Ngaba ufuna ulwazi ngakumbi okanye unemibuzo? Buza oochwephesha abaqeqeshiweyo malunga nezempilo Facebook Page.

 

VONDT.net-Nceda umeme abahlobo bakho ukuba bathande indawo yethu:

Sibanye inkonzo yasimahla apho u-Ola noKari Nordmann banokufumana iimpendulo kwimibuzo yabo inkonzo yethu yasimahla yokubuza malunga neengxaki zempilo yemisipha-engaziwa ngokupheleleyo ukuba bafuna njalo.

 

 

Nceda uxhase umsebenzi wethu ngokusilandela kunye nokwabelana ngamanqaku ethu kwimidiya yoluntu:

I-logo ye-YouTube incinci-Ndicela ulandele i-Vondt.net kwi ITUBE

(Landela kwaye uphawule ukuba ufuna senze ividiyo ngeemithambo ezithile okanye ucacisa ngakumbi imiba YAKHO)

logo logo-Ndicela ulandele i-Vondt.net kwi FACEBOOK

(Sizama ukuphendula kuyo yonke imiyalezo kunye nemibuzo ngaphakathi kweiyure ezingama-24. Ukhetha ukuba uyafuna na iimpendulo ezivela kwi-chiropractor, ugqirha wesilwanyana, ugqirha womzimba, unyango lomzimba ngokuqhubeka nemfundo kunyango, ugqirha okanye umongikazi. Singakunceda ukuba ndikuxelele ukuba loluphi uhlobo lomthambo). ehambelana nengxaki yakho, sincede ekufumaneni abanyangi abakhuthazwayo, tolika iimpendulo ze-MRI kunye nemiba efanayo. Nxibelelana nathi namhlanje ngomnxeba onobuhlobo)

 

Imifanekiso: I-Wikimedia Commons i-2.0, iiCreative Commons, iiFreestockphotos kunye neminikelo / imifanekiso ethunyelweyo.

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