Fiditaanka gudahayogawaa muhiim, haddii aad tahay qof xiiseeya jimicsiga jimicsiga si joogto ah ama shaqaale xafiis oo fadhiya saacado badan. Si kastaba ha noqotee, gaaritaanka fidinta saxda ah ee sayniska waxay noqon kartaa mid adag bilawga yoga. Sidaa darteed, waxaanu si aad ah ugu talinaynaa 18 sawir-gacmeedyo yoga-gacan oo qeexan oo si cad u muujinaya meelaha fidsan ee la beegsanayo ee gogol kasta, taasoo u sahlaysa bilawga inay si fiican u yaqaaniin.

Fiiro gaar ah:Diirada saar neefsashadaada inta lagu jiro jimicsiga! Ilaa inta aad samaynayso kala bax tartiib ah oo dabacsan, waa in aanu jirin xanuun. Waxaa lagu talinayaa in la qabto yoga boos kasta 10 ilaa 30 ilbiriqsi si loogu oggolaado jidhkaaga inuu si buuxda u fidiyo oo u nasto.

Layligani wuxuu ugu horreyn ku lug leeyahay muruqyada sternocleidomastoid. Si aad u fuliso, gacmahaaga saar miskahaaga, dhabarkaagu toosan, oo si tartiib ah madaxaaga kor ugu qaad si aad u fidiso muruqyada sternocleidomastoid.

Kala Bixinta Qoorta Dhinaceeda La Caawiyey

Layligani wuxuu inta badan bartilmaameedsadaa sternocleidomastoid iyo muruqyada trapezius sare. Marka hore, si toos ah u fadhiiso ka dibna madaxaaga u leexi bidix, adigoo dhegta bidix u soo dhowaanaya garabkaaga bidix intii suurtagal ah. Ku celi jimicsiga jihada ka soo horjeeda si aad u shaqeyso muruqyada dhinaca midig.

Hero Forward Laacida

Muruqyada ku lug leh: murqaha dhabarka. Jilba jilba, lugahaaga kala saar, miskahaaga u fadhiiso dhinaca ciribtaada, oo hore u leexi jidhkaaga, adoo isku dayaya inaad taabato foolkaaga dhulka.

Booska Geela

Booskani wuxuu ugu horrayn ka shaqeeyaa malawadka abdominis iyo murqaha bannaanka. Inta lagu jiro tababarka, sintaada hore u riix oo xoogaa kor u qaad, ka taxaddar inaadan culaysin dhabarka hoose si aad uga fogaato cadaadis aan loo baahnayn.

Fiditaanka Laabta ee uu Caawinayo

Layligani wuxuu bartilmaameedsanayaa muruqyada dhabarka iyo laabta ee ballaaran -latissimus dorsi iyo pectoralis major. Istaag dhanka darbiga, ku cadaadi gidaarka gacantaada midig, oo si tartiib ah jirkaaga uga fogee gidaarka, adigoo dareemaya fidinta iyo kacsanaanta dhabarkaaga iyo laabtaada. Kadib, u rog dhinaca oo ku celijimicsi.

Kursiga Xagasha Balaadhan

Layligani wuxuu marka hore bartilmaameedsadaa murqaha iyo murqaha. Ku fadhiiso dhulka lugahaaga oo fidsan oo kala fidi inta suurtogalka ah, adoo jilbahaaga toosan. Dabadeed, jidhkaaga u janjeero oo gacmahaaga ku gaar lugahaaga, adigoo dareemaya fidsanaanta xuubabkaaga iyo murqahaaga.

Kala Bixinta Garabka Dhinac

TanijimicsiInta badan waxay ka shaqeeyaan muruqyada deltoid lateral. Markaad taagan tahay, gacmahaaga u fidi si toos ah oo si tartiib ah u cadaadi si aad u kordhiso dareenka fidinta muruqyada. Ka dib, u beddel gacanta kale oo ku celi jimicsiga si aad u hubiso in labada muruqa deltoid ee dambe ay shaqeeyaan.

Kala Bixinta Qoorta Joogta ah

Layligani wuxuu marka hore bartilmaameedsadaa muruqyada trapezius. Istaag lugahaaga oo wadajira oo wax yar u leexi jilbahaaga si aad u dheelitirto. Ka dib, isticmaal gacantaada si aad madaxaaga hore ugu soo jeediso, adigoo gadhkaaga u soo jiid dhinaca laabtaada si aad si wax ku ool ah u kala bixiso oo u shaqeyso muruqyada trapezius.

Qaab saddex-xagal ah

Mawqifkani waxa uu diiradda saarayaa ka shaqaynta murqaha bannaanka. Markaad taagan tahay, dhig hal gacan xagga hore ee lugta taagan si aad u dheellitirto, dhabarkaaga toos u dhig. Ka dib, kor u qaad cududda ka soo horjeeda oo sintaada hore u fur, si wax ku ool ah u kala bax una shaqeysa murqaha bannaanka ah. Si loo helo hagitaan sax ah oo dheeraad ah, waxaa lagu talinayaa in la ilaaliyo ururinta anatomical ee sayniskayoga sawiro tixraac fudud.