Maitiro ekuita Chaturanga, kana Yoga Push-Up

Zvemukati

• Chaturanga kusiana uye mabhenefiti
• Kuita Chaturanga
• Ongororo ye

Kana iwe wakamboita iyo yoga kirasi pamberi, iwe ungangove unoziva kwazvo neChaturanga (yakaratidzwa pamusoro apa neNYC-based murairidzi Rachel Mariotti). Iwe unogona kunge uchiedzwa kukurumidza kuyerera nepakati payo, asi kutora nguva yekuisa pfungwa pane imwe neimwe chikamu chekufamba kuchakubatsira iwe kuwana zvakanyanya kubva mazviri uye kubata dzinenge mhasuru dzese mumuviri wako. Zvakaoma, izvo zvakanaka!

"Chaturanga dandasana inoshandura kune vashandi vane makumbo mana," anodaro Heather Peterson, mukuru weiyo yoga kuCorePower Yoga. " anoti. Kutarisa pane ino positi kunodzidzisa nekugadzirira muviri wako wepamusoro zviyero zve ruoko senge gunguwo, firefly, uye hurdler pose.

Chaturanga kusiana uye mabhenefiti

Ichi ndicho chimwe chezvakanyanya kunetsa mukuyerera kwekirasi yeVinyasa, anodaro Peterson. Iko kufamba kukuru kwekuvaka yako yepamusoro-muviri simba, uye iwe unonyatsoinzwa muchipfuva chako, mapendekete, musana, triceps, biceps, uye pamberi. (Tenzi kufamba uku uye iwe uchagadzirira 30-Day Push-Up Dambudziko reSeriously Sculpted Arms. uyu muviri uzere, anodaro Peterson. Iwe unozoshanda makumbo ako kana iwe uchiashandisa kuti ikubatsire iwe kugovera iro simba rekufamba mukati memuviri wako wese.

Kana uine kurwadziwa kwemaoko, edza kushandisa zvidhinha pasi pemaoko ako kana zviremu zvakakura kuti utore bend kubva pachiwoko chako. Kana iwe uine kurwadziwa kwepafudzi kana kunzwa yako yakadzika kumashure kana chiuno ichidonha pasi, buruka pasi kumabvi ako mushure mekunge iwe waenda kumberi mune iyo pozi. Rangarira: Hapana chinonyadzisa mukugadzirisa kana zvichireva kuti uri kuzviita nemazvo. (Inotevera kumusoro: Yekutanga Yoga Inobata Iwe Pamwe Uri Kuita Zvakashata.)

Wanga waziva pose kare? Edza kusimudza gumbo kubva pameti kana kutora chirebvu chinomira paunenge uchienda kumberi kuti uwedzere mberi.

Kuita Chaturanga

A. Kubva pakati pekusimudza, femera kunze kuti udyare michindwe pameti yakafara zvishoma pane upamhi hwemapendekete. Paradzira minwe yakafara uye nhanho kana kusvetukira kumashure kune iro rakakwirira puranga.

B. Inhale, kutamira kumberi kumusoro kwezvigunwe. Dhirowa mbabvu dzepamberi mukati uye matipi ehudyu kumusoro kuti ubatanidze musimboti.

C. Exhale, kukotamisa magokora akananga kumadhigirii makumi mapfumbamwe, magokora akanongedza kumashure.

D. Inhale, kusimudza chipfuva, kutenderedza chiuno, uye kutwasanudza maoko kuti uende muimbwa yakatarisa kumusoro.

Chaturanga Fomu Matipi

• Paunenge uri mupuranga, fungidzira uchichinjanisa emichindwe kunze kuti upise mhasuru pakati nepashure pemafudzi epafudzi.
• Dzorera mukatikati memakona mberi uye unongedze magokora kumashure.
• Shingairira quads uye dhirowa zvidya zvemukati pamwechete.

Ongororo ye