Iyi 5-Minute Yoga Kuyerera Kunokubatsira (Pakupedzisira!) Nail a Handstand

Zvemukati

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Kunyangwe iwe uchida kuwedzera imwe yekuwedzera kiredhiti ruoko toning kana kushanda paruoko rwako post-kuyerera, iyi ndiyo yakakwana yekuwedzera kune yako yakajairika yoga tsika. Iyi maminetsi mashanu, 4-nhanho inoyerera kubva kurocker yogi Saide Nardini inovaka ruoko rwako uye nepakati simba uye kuita kuti iwe ugadzikane kupfuura nakare kose nekukava kusvika paruoko. .

1. Tanga pamakumbo mana, zvigunwe zvakapararira nemafudzi pamusoro pemaoko. Kufema, kukotamisa magokora uye chinja mahudyu kumashure pamusoro pezvitsitsinho kuitira kuti torso ideredze mashoma masendimita. Wobva wafemera kufema kuti udzoke kune ese mana, maoko akatwasuka, mumusana usina kwawakarerekera une core tight. Ita gumi nembiri.

2. Tuck zvigunwe pasi uye dzokorora, panguva ino kusimudza mabvi masendimita mashoma kubva pasi panguva ye exhale, kuchengetedza yakasimba musimboti uye kwazvakarerekera musana. Ita gumi nembiri.

3. Gara kumashure pazvitsitsinho uye ugare kumusoro, uchikwiza mawoko chimwe nechimwe. Tambanudzira maoko kumashure, zvigunwe zvichinongedza pasi nekuvhurwa zvinyoro mubhokisi uye arch kumashure. Exhale uye peta kumberi pamabvi, uchibata huma kumeti uye kusimudza maoko wakananga padenga kuseri kwemusana. Inhale, wobva waburitsa mweya uye wosimudza kudzokera kumusoro kuti ugare.

4. Dzokera kumativi mana, wozosimudza chiuno kumusoro kune imbwa yakadzika. Famba tsoka mumasendimita mashoma padyo nemaoko, kuitira kuti iwo ari pasi pechiuno. Tambanudza gumbo reruboshwe kumashure uye ukotamise gumbo rerudyi, uchisimudza kurudyi chitsitsinho uye kukotamisa magokora. Svetuka kubva pagumbo rerudyi uye rovera kumusoro negumbo rekuruboshwe, kuyedza kukwira nguva imwe neimwe kuitira kuti makumbo apedzisire aguma munzvimbo yeL, imwe yakatwasuka yakananga padenga uye imwe yakafanana nepasi. Dzokera kumashure pagumbo rerudyi negumbo reruboshwe richiri kutambanudza rakananga kumashure. Ita 10 reps, wozodzokorora kune rimwe divi.

Edza kuzorora pane kudhonzwa? Edza Sadie's pamberi-pemubhedha kufungisisa / yoga mash-up uye yake chaiyo dumbu kufema maitiro.

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