Yadda Ake Kwance Tsawon Hannun Yoga A cikin Makonni 3

Wadatacce

• Shirin Hannu na Makonni 3
• Yoga Handstand Week One
• Yoga Handstand Makon Biyu
• Yoga Handstand Week Uku
• Yi Cikakken Yoga Handstand
• Bita don

Kowace shekara, dukanmu muna yin irin wannan kudurori na Sabuwar Shekara, shirye-shiryen samun lafiya kafin lokacin rani, da burin komawa makaranta. Komai lokacin shekara, sun kasance sun kasance game da ɗaukar kanmu alhakin lafiyarmu - a ƙarshe suna watsar da waɗannan 'yan fam na ƙarshe, yin motsa jikiainihin al'ada, ƙoƙarin daina yawan cin abinci ... Wani lokaci, kodayake, ƙudurin * mafi kyau * shine mafi inganci: ƙware sabon fasaha, ƙarfafa ƙarfi, gwada jimirin hankalin ku.

Amma idan da gaske kun juya burin lafiyar ku a kai fa?

Shigar da Heidi Kristoffer, mai koyar da yoga na New York, kuma mahaliccin CrossFlowX wanda ke ba da shawarar cewa yogis (da duk wani aikin motsa jiki, da gaske) gwada hannunsu (s) a cikakke, madaidaicin hannun hannu. (Amma a'a, ba ta son ku yi wani abu gindin kai.)

Too freaky, ka ce? Kristoffer ya ce "A cikin gogewa na, abin da ke iyakance shine kwakwalwar ku." Bayan haka, hannayen hannu sun haɗa da shawo kan tsoro. Ta bayyana cewa "dabi'ar ɗan adam ce so a mallake ta. Kasancewar ta juye tana jin cewa ba ta da iko. Hakanan? "Yawancin mu mun yi imanin muna bukatar wasu da ke tallafa mana a cikin duk abin da muke yi. Rikicin hannu shine ku tallafa wa kanku da hannayenku biyu. Lokacin da kuka ƙware hakan, yana da ƙarfafawa sosai." (Akwai ƙarin fa'idar riko da hannun hannu, ma!)

Samun madaidaicin hannu yana ƙalubalanci tunaninku da jikinku (kira don ƙarfin ƙarfi, motsi kafada, da daidaita madaidaiciya) kuma yana haɓaka amincewa a dawo. Amma ta yaya kuke yin yoga na hannu, kuna tambaya?

Shirin Hannu na Makonni 3

Wannan shirin mako uku daga Kristoffer ya ƙunshi motsi mai ƙarfi guda ɗaya, motsi motsi na kafada ɗaya, da kuma motsa hannun hannu ɗaya kowane mako. Ba da daɗewa ba, za ku sami ƙarin ƙarfi, kwarin gwiwa, da ƙarfi fiye da yadda kuke gane—watakila har ma da isa don magance burin 'fita don cin ƙasa'. Wataƙila. (Ba yogi ba? Ga wata hanya don koyon yadda ake yin hannu.)

Bi wannan sake zagayowar na sati uku sannan gwada madaidaicin hannunka a ƙarshen.

Yoga Handstand Week One

Yi motsi a ƙasa sau ɗaya a rana, kowace rana.

Ƙarfin Ƙarfi: Plank Hold

Fara a cikin babban matsayi, ajiye yatsun kafa da kafadu da wuyan hannu a layi, yatsa suna yadawa. Danna cikin ƙuƙuman yatsu na gaba da manyan yatsotsi. Kada ku kulle gwiwar hannu.

Rike don 30 seconds. Ci gaba zuwa riƙe na minti 1 ko 2. Ƙara ƙalubalanci kanka ta hanyar ɗaga kishiyar kafa da ɗaga hannu a ƙasa lokaci guda kuma riƙe shi a can.

Motsin kafada: Buɗe kafadar bango

Tsaya ta fuskantar bango a tafin hannu. Shuka dabino a bango a tsayin fuska, faɗin kafada. Sannu a hankali sauke gangar jikin, tare da haɗa dabino; sassauta kan ka tsakanin hannuwa da sassauta kafadu. (Za ku san yana aiki yayin da kirjin ku ke ci gaba da sakin ƙasa.)

Riƙe 30 seconds zuwa 1 minti.

Prep Handstand: Crow Pose

Fara farawa a tsaunin tsauni (tsayin tsayi) tare da faɗin ƙafar kafafu da makamai ta ɓangarori. Zauna a kan kujera tare da makamai diagonally gaba da sama, biceps ta kunnuwa. Kula da wannan matsayi, ɗaga diddige daga ƙasa, jujjuya nauyi kaɗan zuwa gaba, da lanƙwasa wuyan hannu don haka dabino su fuskanci gaba. Sannu a hankali don dora tafin hannayenku a ƙasa a gaban ƙafafu, ko dai haɗa gwiwoyi zuwa yatsun hannu ko matse gwiwoyi a wajen manyan hannaye. Nauyin nauyi a gaba zuwa tafin hannu, duba gaba, da ɗaga ƙafa daga ƙasa - riƙe na biyu ko biyu idan za ku iya. Ƙananan ƙafafu baya zuwa bene kuma komawa kan kujera.

Maimaita, motsawa daga hankaka zuwa kujera sau 10.

Yoga Handstand Makon Biyu

Yi jerin da ke ƙasa aƙalla sau 5 a mako.

Ƙarfin Ƙarfi: Core Roll-Backs

Fara kwance fuska sama, hannaye sama, tafukan hannu suna fuskantar sama, kafafu sun miƙe. Matse ƙafafu tare da ƙasa ƙananan baya zuwa cikin bene don ɗaga ƙafafu a hankali zuwa sama zuwa rufin. Haɗa abs don karkatar da ƙafafu zuwa fuska, ƙoƙarin taɓa yatsun ƙafa a ƙasa bayan kan ku. Sannu a hankali mirgine kafafu baya sama sannan ƙananan kafafu don haka diddige ya kaɗa sama da ƙasa don komawa don farawa.

Maimaita minti 1 zuwa 2.

Motsi Hanya: Windmill Hanya Rolls

Tsaya tare da faɗin ƙafar ƙafa. Miƙe hannaye kai tsaye sama da 'hannaye' (kamar yadda kuke yin freestyle), don haka ɗayan yana gaban jikin ku yayin da ɗayan yana baya. Rike kafadu ƙasa, nesa da kunnuwa.

Maimaita don 30 seconds. Dakata, sannan juyawa na daƙiƙa 30.

Prep Handstand: Reverse Double L Handstand a bango

Auna nisan ƙafa daga bangon don sanin inda za ku sa hannuwanku a ƙasa. Fuska daga bango akan dukkan ƙafafu huɗu tare da faɗin faɗin kafada a ƙasa. Tafiya ƙafafun bango har sai jikin ku ya zama matsayin "L", barin kai ya faɗi ƙasa. A ɗora kafadu kai tsaye sama da wuyan hannu. Idan kun ji daɗi, yi wasa tare da ɗaga kafa ɗaya lokaci ɗaya kai tsaye zuwa rufi.

Riƙe 30 seconds zuwa 1 minti.

Yoga Handstand Week Uku

Yi jerin da ke ƙasa aƙalla sau 5 a mako.

Ƙarfin Maɗaukaki: Plank zuwa Superhero Plank Reps

Fara a cikin babban katako tare da hannaye kai tsaye a ƙarƙashin kafadu. Kawo hannun dama gaba, sannan hannun hagu gaba, don haka ana miƙa hannaye aƙalla inci 12 daga inda suka fara. Koma kan katako.

Maimaita na 30 seconds, yana jagorantar da hannun dama. Canja bangarorin; maimaita.

Motsi Hanya: Zaunannen Juya Kend Kriya

Zauna tare da ƙafafu tare, shimfiɗa a gabanku tare da murƙushe ƙafafu. Yi numfashi don kai hannu kai tsaye, sannan fitar da numfashi don share su gaba da kafafu, kai ga yatsun kafa, kawai zuwa ƙasa kamar yadda ake jin daɗi.

Maimaita sauri na minti 1.

Shiri na Hannu: Tsaga Hannu

Auna nisan kafa daga bangon da ƙasa zuwa cikin ninki gaba mai fuskantar bango. Danna dabino da ƙarfi a cikin ƙasa a wurin. Legaga ƙafar hagu zuwa rufi, zuwa sama akan ƙafar dama. Kai sama da ƙafar hagu, canja wurin nauyi zuwa hannaye kuma ka yi tsalle daga ƙafar dama har sai kun juye ƙasa ko har sai ƙafar hagunku ya taɓa bango, kiyaye ƙafafu don daidaitawa. Tsaya makamai kai tsaye, ba a kulle ba. Yi amfani da yatsun hannu kamar birki don matsawa baya idan kuna jin za ku faɗi (kamar kuna iya tura kanku baya a cikin katako).

Yi 3 zuwa 5 tsagewar hannun hannu.

Yi Cikakken Yoga Handstand

Yana da sauƙi a cire tsokar hamstring, baya, ko ƙafar kafada idan kun yi ƙarfi sosai kuma cikin sauri a cikin rigar hannu (musamman idan ba ku da ɗumi).Maimakon dogaro a maimakon sa’a da ƙarfi, yi tunani game da shigar da hannun hannu kamar yadda ya dace game da madaidaicin matsayi da dabara - wanda shine dalilin da ya sa Kristoffer ya ba da shawarar fara cikakken ɗaga hannun ku kamar yadda za ku fara raba hannun hannun.

A ƙarshe, za ku ƙayyade nisan da zai ba ku damar harba kuma kada ku taɓa bango, amma samun shi azaman hanyar tsaro da farko yana da taimako, in ji ta. Da zarar ba ku buƙatar bango, yi amfani da ainihin ku, juya cinyoyin ciki, kuma ku kai ƙafafu biyu sama. Matse ƙafafu tare kuma haɗa ainihin ku. A hankali, sauko yadda kuka fito, ƙafa ɗaya a jere, in ji ta. Lokacin da kake da iko sosai (kuma suna da sauƙin isa), zaku iya gwada faɗuwa daga kan abin hannun ku a cikin dabaran.

Bita don