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.

Booska Eeyga Hoos u Caawinaya

Layligani wuxuu ku lug leeyahay murqaha dhabarka iyo laabta ee ballaaran -latissimus dorsi iyo pectoralis major. U istaag meel ka fog derbiga, iyadoo jidhkaagu barbar socdo dhulka, hubinta in dhabarkaagu uu sii ahaanayo mid siman. Ka dib, si tartiib ah uga soo laab laabtaada, dareemo muruqyada dhabarkaaga iyo laabtaada oo fidsan oo isku urursanaya, si wax ku ool ah u shaqeynaya kooxahan murqaha.

Laf-dhabarta dhabarka

Layligani wuxuu marka hore bartilmaameedsadaa glutes-ka iyo murqaha bannaanka. Markaad dhabarka u jiifto, laab jilibkaaga midig oo jidhkaaga u leexi dhanka bidix. Inta lagu jiro habkan, waxaad dareemi doontaa fiditaan iyo maroojin xagga glutes-kaaga iyo murqaha dibadda, kaa caawinaya xoojinta kooxahan murqaha.

Laabashada dhinaca taagan

TanijimicsiInta badan waxay ka shaqeysaa murqaha dibadda iyo muruqyada dhabarka ballaaran -latissimus dorsi. Markaad taagan tahay, jidhkaaga u leexi dhinaca midig, adigoo dareemaya kala bax iyo maroojin xagga murqahaaga bannaanka ah. Ka dib markaad dhamaystirto jimicsiga dhinaca midig, ku celi dhinaca bidix si aad u hubiso in muruqyada labada dhinacba si siman u shaqeeyaan.

Laabashada Hore ee Taagan ee Fudud

Layligani wuxuu marka hore bartilmaameedsadaa murqaha. Markaad taagan tahay, hal cag hore u dhig, dhabarkaaga toosan, oo gacmahaaga saar miskahaaga. Ka dib, horay uga soo laab miskahaaga lugta kale, dareemo fidinta murqahaaga. Ku celi layligan si aad kor ugu qaaddo waxtarkiisa.

Balanbaalis Pose

Tanijimicsiugu horrayn waxa ay beegsataa murqaha xididdada. Ku bilow inaad fadhiisatid adiga oo jilbahaaga foorarsan iyo cagaha cagahaaga oo wada jira, adoo dhabarkaaga toosinaya. Ka dib, si tartiib ah gacmahaaga u saar jilbahaaga oo isku day inaad miskahaaga iyo jilbahaaga u soo dhowayso dhulka, adigoo dareemaya fidinta iyo foosha murqahaaga.

Kursiga sawirka ilmaha

Layligani wuxuu inta badan bartilmaameedsadaa murqaha miskaha. Fadhiiso dhulka, dhabarkaaga toosan, oo si tartiib ah hal lug u soo jiid xagga laabtaada, bowdadaada u rogi dibadda. Ku celi layligan lugta kale si aad si fiican ugu shaqeyso murqaha miskaha.

Kursiga Qoolleyda Fadhiya

Layligani wuxuu inta badan bartilmaameedsadaa muruqa hore ee tibialis. Fadhiiso dhulka, gacantaada midig dib u celi oo qabso cagtaada midig, ka dibna cagtaada midig saar jilibkaaga bidix. Marka xigta, ku celi falkan gacantaada bidix ku hayso cagtaada bidix oo dhig jilibkaaga midig si aad si buuxda u shaqeyso muruqa hore ee tibialis.

Qalooci hore

Marka aan fadhiisanno sagxada lugahayaga oo wada jir ah oo aan kala bixino, horay u foorarsanaana waxay ku lug leedahay murqaha murqaha iyo kubka. Ficilkani kaliya ma tijaabinayo dabacsanaanta jidhkeena laakiin sidoo kale waxay xoojisaa murqaha muruqa iyo kubka.

Booska sambabada

Lunge Pose, ayogau dhigma, caqabad ku ah dheelitirka jidhka oo si qoto dheer u shaqeeya muruqyada dhabarka hoose iyo quadriceps. Inta lagu jiro tababarka, u dhig lugtaada bidix hore, u foorarsan xagal 90-degree ah, markaad lugtaada midig qabsanayso oo u soo jiidayso dhexdaada, hubinta inaad dareento qallooca dhabarkaaga hoose iyo fidinta xagga hore ee bowdadaada. Ka dib, beddel lugaha oo ku celi jimicsiga si aad u hesho tababar laba geesood ah. Booskani wuxuu ku haboon yahay bilawga yoga, laakiin hubi saxnaanta inta lagu jiro tababarka si looga fogaado dhaawac. Si aad u hesho hagitaan sax ah oo dheeraad ah, waxaa lagu talinayaa in la hayo ururinta sawirada yoga jireed ee sayniska si loo tixraaco fudud.