5 Yoga Pose Twists don Toning Muscle

Wadatacce

• Bita don

Yoga a cikin danyensa da sigar halitta yana da ban mamaki don haka. Da yawa. Dalilai. Kuma ba za mu taɓa cewa yin yoga yana haifar da hanyar gargajiya ba ba zai sami lada mai yawa na hankali da na jiki ba. (Zai. Kawai bincika waɗannan fa'idodin Kiwon Lafiya 6 na Yoga.) Wannan ya ce, akwai wasu 'yan abubuwan da za ku iya yi don haɓaka zafi ƙima (ko' yan ƙira) don gina ƙarin ƙarfi da tsokar tsoka, sake farfado da ku. bugun zuciya, ko kuma kawai samun zurfin shimfida. "Kalubalanci jiki da tunani ta hanyar yin wasa tare da bambancin daban-daban da sauye-sauye a cikin matsayi na kowa yana sa don yin aiki mai karfi da jin dadi," in ji Mary Dana Abbott, malamin yoga a Equinox kuma Daraktan Ƙirƙirar Laughing Lotus. Ba wani abu bane da za a yi duk lokacin da kuka kunna om, amma waɗannan horarwar ƙarfi biyar suna motsawa daga Abbott don yin sanyi, hanya mai ban mamaki don canza abubuwa. (Kamar kayanta? Duba Nesh Clothing!)

Kawai bayanin kula daga Abbott: idan kun sami jan haske daga malaminku, kuyi wasa da waɗannan a gida. Koyaushe tabbatar da gyare-gyaren ku ba daidai ba ne tare da malamin ku. Girmama abin da suke faɗi da aikin da suke koyarwa yana da mahimmanci-don haka kasancewa ɗan wasa a cikin aji (AKA ba ya raba hankalin sauran ɗalibai ko malami).

Pushups Handstand Akan Ginin

Abbott ya ce "Wannan yunƙurin yana ƙarfafa ƙarfi a cikin kafadu, makamai da ginshiƙi, tare da taimakawa tare da daidaitawa," in ji Abbott.

Tukwici:

1. Tsaya hannaye da faɗin kafaɗa

2. Sanya diddige a bango kuma ajiye ɗan lanƙwasa a gwiwoyi don ci gaba da zama a kwance

Warrior Biyu tare da Bambancin Hannu

Abbott ya ce "Aiki duka na sama da na kasa a lokaci guda kuma ku shiga wani keɓantaccen aikin tricep da bicep," in ji Abbott.

Tukwici:

1. Yi aiki tare da juriya a cikin makamai: ɗauka cewa kuna da ƙananan ma'auni a hannunku ko ma amfani da dumbbells fam guda biyu.

2. Tabbatar cewa gaban gaba yana kan idon sawu kai tsaye

Itace Tsaya tare da Hawan diddige

Abbott ya ce "ifaukar da diddige ku yana sa wannan ya zama mafi ƙalubalen ƙalubale [haɓakawa shine tunanin ku na sanin jikin ku] kuma yana ƙara yin aiki da maraƙi da mahimmanci," in ji Abbott.

Tukwici:

1. Mayar da duban ka a hankali ƙasa da idon ido ka ajiye shi yayin da kake ɗaga diddige

Bunny Hops daga Dog na ƙasa

"Wannan yana samun bugun zuciyar ku (karanta: zai iya taimaka muku ƙone ƙarin adadin kuzari) kuma yana taimakawa tare da daidaitawa," in ji Abbott.

Tukwici:

1. A ci gaba da cinya da ƙasa a hankali a ƙasa.

2. Nufin hips don wuce kafadu

Plank tare da Shift yatsan hannu

"Ƙarfafa gindinku, hannayenku da cinyoyinku yayin samun babban shimfiɗar maraƙi," in ji Abbott.

Tukwici:

1. Ka mai da hankali kan ƙasa a gabanka

2. Kada ku bari wuya ko kai ya nutse

Bita don