Aya Mabhenefiti emaoko Anokukurudzira Kuti Utendeukire Pasi

Zvemukati

• Handstand Benefits uye Kusiyana
• Maitirwo Anoitwa Ruoko
• Ongororo ye

Pane nguva dzose pane munhu mumwechete mukirasi yako yeyoga anogona kutsika akananga kumusoro kwemaoko uye kungozorora ipapo. . Gadzira kune iyi inonetsa mamiriro, uye iwe uchakohwa zvese-zvese-pamusoro mabhenefiti ezvibatiso zvemaoko, pamwe nekugutsikana kwekuzozviwana.

"Kuenzanisa pamaoko ako rwendo rwakasiyana kune wese munhu," anodaro Heather Peterson, mukuru weyoga paCorePower Yoga. "Ita nhanho diki nekufamba kwenguva nekuzvipira kushanda pane ino pose nguva yaunodzidzira." Pakupedzisira, iwe unozonzwa wakasimba uye uchipihwa simba zvese mumuviri nepfungwa, anodaro. (Zvimwe pane izvo apa: 4 Anoshamisa Hutano Kubatsirwa kweAmaoko emaoko)

Vazhinji vadzidzisi veyoga vanopa ruoko rwemaoko senge sarudzo mukati mekirasi. Panzvimbo pekugara uchinyara, edza! Uye usarega kutya kuchimisa iwe kubva kuyedza iyi yakazara-muviri kurovedza muviri. Unogona kugara uchitanga nekushandisa madziro kukutsigira, wobva waenda kure, anodaro Peterson. (Edza iyi nhanho-ne-nhanho kupatsanurwa kwemafambiro kuti ikubatsire kugadzirira kugadzika ruoko.)

Mushure meizvozvo, zvipe mubairo wekudzoreredza senge poindi yemwana kuti udzokere kumweya wako uye ubudise chero kutonga pamusoro pekuita kwako. (Yoga inofanirwa kunge iri mhando yekuzorora, rangarira?)

Handstand Benefits uye Kusiyana

Iyi pose inopa simba nekuti inokubatsira iwe kuwana chiyero mukati nekunze. Iwe unozadzisa-chaizvo-maonero matsva. Kunyangwe zvingaite senge kufamba kwepamusoro-kwemuviri, zvinodawo musimboti uye simba remukati rehudyu kuti urove uye urambe wakadzikama. Kumwe kubatsirika kwekubata ruoko ndeyekuti itsika yekuziva mumuviri - iwe unozoona kuti zvigadziriso zvidiki zvinogona kuita mutsauko mukuru. Rangarira kuzvishivirira iwe pachako: Iyi poi ndeye rwendo, kwete kuiroverera mune imwe tsika, anodaro Peterson.

Kana uine kurwadziwa kweruoko kana kwegokora, edza kudzidzira kumira pamberi. Nekurwadziwa kwepafudzi, chinja nekudzidzira kutsigirwa nemusoro wemusoro uine mabhureki pamapendekete ako uye pamadziro. Kana uchinge wanzwa wakasununguka nechinyakare handstand, edza kupatsanura makumbo ako uye kufamba uchienda mune vhiri pose.

Maitirwo Anoitwa Ruoko

A. Kubva pasi yakatarisa imbwa, nhanha makumbo mukati mepakati uye simudza gumbo rekurudyi kumusoro.

B. Shift uremu mumaoko uye chinja mapendekete pamusoro pechiuno, uchiunza kutarisisa pamberi peminwe.

C. Kutanga nekusimudza chitsitsinho kuruboshwe kumusoro uye pasi, uchiuya kune zvigunwe zvekuruboshwe. Wobva wasimudza gumbo rekurudyi kumusoro zvakanyanya nekuita hamstrings uye glutes.

D. Shandura zviuno pamusoro pemapfudzi kuti uwane hover neruboshwe kubva pasi. Dzikisa pasi uye dzokorora kudzamara tsoka mbiri dzave pamwechete pamusoro pemaoko, dzichigadzira tambo yakatwasuka kubva kumagunwe kusvika pamaoko. (Iyi maminetsi mashanu yoga inoyerera inogona kukubatsira iwe kudzidzira kukanda kumusoro mugadziro remaoko.)

Handstand Fomu Matipi

• Kunyangwe iwe uchinge uine sarudzo kune rimwe divi, dzokorora pagumbo rakatarisana kuti uenzanise.
• Shingairira musimboti wako kudzivirira chimiro che "bhanana" apo chifuva chako chinotutumadza uye tsoka dzichidonha pamusoro.

Ongororo ye