Ƙarfafa Yoga ku

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Idan jin ƙarfi, toned da ƙarfin gwiwa wani ɓangare ne na mantra ɗinku a wannan watan, kuyi aiki kuma ku sake cajin aikinku na yau da kullun tare da ma'anar tsokar mu, ingantaccen kuzari-ƙona aikin yoga. Idan har yanzu kuna tunanin yoga azaman annashuwa, horo “mai karko”, kuna iya son yin la’akari da shiga Amurkawa miliyan 15 (ninki biyu kamar shekaru biyar da suka gabata) waɗanda suka fahimci irin rawar da zata iya takawa. Zurfafa, numfashi mai kuzari haɗe tare da motsi na ruwa da ƙalubale masu ƙalubale suna horar da zuciyar ku da huhu, haskaka tsokoki kuma suna sa ku ji ban mamaki.

A cikin wannan shirin, zaku yi tafiya cikin sauƙi daga matsayi ɗaya zuwa na gaba (wannan ci gaba, ko kwarara, na abubuwan da aka sani da suna vinyasa), maimakon riƙe kowane matsayi. Baya ga ƙona kalori na zuciya da jijiyoyin jini da aka samu, za ku yi sauti da sake fasalin jikinku duka, yana sa ku yi tsayi, ƙarfi da ƙarfi. Don haka idan kun kasance "kwakwalwa" duk lokacin hunturu, lokaci yayi da za ku shayar da iska ... a zahiri. Fita daga harsashin ku kuma shiga kan tabarmar yoga ku dandana ƙarfin yoga.

Shirin

Jadawalin motsa jikiYi waɗannan motsin cikin tsari da aka nuna aƙalla sau 3 a mako. Don yin shi yoga na gaske na yoga, motsa daga matsayi ɗaya zuwa na gaba ba tare da tsayawa ba (amma kuma ba tare da numfashi ba), ba da kanka 4-6 ƙidaya don shiga cikin kowane matsayi kafin ci gaba zuwa na gaba. Maimaita jerin sau 6-8, bangarorin daban-daban a duk lokacin da kuka yi Warrior I, Warrior II da Side Plank.

Dumama Fara ta hanyar motsawa sannu a hankali ta hanyar jerin motsi na farko, ba da kanku ƙidaya 6-8 ga kowane matsayi.

Kwantar da hankali Kammala wannan shirin ta hanyar shimfiɗa duk manyan ƙungiyoyin tsoka (don saukar da bugun zuciyar ku da haɓaka tsokoki), riƙe kowane shimfiɗa na akalla daƙiƙa 30 ba tare da bouncing ba.

Cardio Haske Yayin da wannan aikin motsa jiki zai haɓaka ƙarfin zuciyar ku kuma samar da wasu fa'idodin jijiyoyin jini, bai kamata a musanya shi don shirin wasan motsa jiki na yau da kullun ba. Nufin yin aƙalla mintuna 30 na ayyukan cardio sau 3-5 a mako. Don cardio mai zurfi, danna kan shirin ƙarfi da shimfiɗa, da shirin tafiya/gudu.

Samun motsa jiki!

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