Gwada Wannan: 21 Yoga Ya Haɗa Abokan Hulɗa Don Bulla Yayin da Kake Gina Muscle

Wadatacce

• Farawa na yau da kullun
• Numfashi
• Tsaye Gaba Yana
• Zaune Twist
• Bishiya Biyu
• Haikali
• Kujera
• Jarumi III
• Matsakaici na yau da kullun
• Jirgin Ruwa
• Ci gaba lanƙwasa da katako
• Taimakawa ’san sanda
• Takun hannu
• Mai rawa biyu
• Bridge da Tallafa Hanya
• Kujera da Dutse
• Na ci gaba na yau da kullun
• Jarumi Mai Yawo
• Double katako
• Kare mai fuskantar Biyu
• Folded Leaf
• Al'arshi Pose
• Star Matsayi
• Elafafun ƙafa ɗaya
• Layin kasa

Idan kuna son fa'idodi da yoga ke bayarwa - shakatawa, shimfidawa, da ƙarfafawa - amma kuma kuyi aiki tare da wasu, yoga mai haɗin gwiwa na iya zama sabon aikin da kuka fi so.

Abokantaka don masu farawa har zuwa hanyar wadata, yoga abokin tarayya zai ƙalubalanci jikin ku da haɗin ku kuma ku dogara ga takwaran ku.

A ƙasa, mun ƙirƙiri abubuwan yau da kullun guda uku - farawa, matsakaici, da ci gaba - don sauƙaƙe ku zuwa yoga yoga, sannan taimaka muku ƙwarewa. Rabauki mahimmin ɗayanku, babban abokinku, mahaifinku, ko abokin wasan motsa jiki, kuma sami Zen!

Farawa na yau da kullun

A cikin waɗannan yoga masu farawa na yoga, za ku saba da aiki tare da wani jiki a cikin aikinku. Yi hankali da numfashi tare da abokin tarayya, da amfani da su don daidaitawa da juriya.

Numfashi

Fara a wannan matsayin don daidaita numfashin ku da niyyar ku tare da abokin ku.

Manyan tsokoki sunyi aiki:

• abdominals
• lats
• rhomboids
• deltoids

Don yin wannan:

1. Zauna da ƙafa tare da bayanku ga juna.
2. Latsa duwawunku sama tare, kyale hannuwanku suyi kwanciyar hankali a gefenku.
3. Rufe idanun ka ka sha iska, sannan ka fitar da numfashi, ka dauki dogon numfashi tare.

Tsaye Gaba Yana

Fara don shimfiɗa ƙwayoyin ƙafafunku kuma gwada ma'auninku tare da abokin tarayya Forward Fold.

Manyan tsokoki sunyi aiki:

• abdominals
• ƙwanƙwasa
• yan hudu
• gastrocnemius

Don yin wannan:

1. Ku tsaya tare da junan ku, suna tabawa.
2. Kowane abokin tarayya yana lanƙwasa gaba a kugu, yana riƙe ƙafafunsu madaidaiciya kuma yana kawo fuskokinsu zuwa gwiwoyinsu.
3. Kawo hannayenka zuwa gaban goshin abokin huldarka ka damke, matsa matsewarka kusa da kafaɗunsu yayin da kake numfashi da zama cikin shimfidawa.

Zaune Twist

Miqe jikinka na sama yayi tare da zaunar da shi.

Manyan tsokoki sunyi aiki:

• abdominals
• lats
• manyan abubuwa

Don yin wannan:

1. Yi tsammanin yanayin numfashi.
2. Inhale, kuma a kan shaƙar iska, duka abokan biyu suna karkatar da goshinsu zuwa dama, suna ɗora hannun hagu a gwiwansu na dama kuma hannun dama a gwiwa na hagu na abokin tarayya, suna kallon kafadarsu.
3. Ci gaba da numfashi, kuna ɗan juyawa kaɗan tare da kowane fidda numfashi.

Bishiya Biyu

Mai kafa-kafa daya kamar Bishiya biyu ya fara gwada ma'aunin ku.

Manyan tsokoki sunyi aiki:

• abdominals
• murna
• kwatangwalo
• quads
• ƙwanƙwasa

Don yin wannan:

1. Tsaya gefe da gefen abokin tarayya, kwatangwalo yana taɓawa.
2. Miƙa hannayenku a madaidaiciya sama da kanku, ku haɗa su don tafinku ya hadu.
3. Kowane abokin tarayya yana ɗaga ƙafarsu ta waje, yana lanƙwasa gwiwa, kuma yana sanya ƙafarsu a miƙe da cinya ta ciki.
4. Kawo hannayenku na waje a fadin jikinku, haduwa da dabino zuwa tafin hannu.
5. Auki jerin shaƙar numfashi da numfashi a nan, mai da hankali kan kiyaye daidaito da ƙara ƙarfin jikin ku.

Haikali

Nemo zurfin zurfafawa a cikin jikin ku duka tare da haɗin gidan Haikali.

Manyan tsokoki sunyi aiki:

• abdominals
• kwatangwalo
• quads
• ƙwanƙwasa
• lats

Don yin wannan:

1. Tsaya fuskantar abokin ka tare da yalwar sarari tsakanin ku.
2. Dukansu abokan haɗin suna jingina a kugu, suna tsayawa lokacin da torsos suke layi ɗaya da ƙasa.
3. Iftaga kawunan ku, kawo hannayen ku sama don baya na gaban ku ya yi daidai da ƙasa kuma tafin ku na taɓawa.
4. Auki dogon numfashi mai zurfi anan, turawa zuwa cikin gaban goshin abokin tarayyar ka kuma jin shimfidawa a bayan kafafunka.

Kujera

Kamar kujeru amma tare da taimako, abokin haɗin kujerun Pose yana ba ku damar zurfafawa cikin zurfin wurin neman ƙafafunku.

Manyan tsokoki sunyi aiki:

• abdominals
• yan hudu
• ƙwanƙwasa
• murna
• biceps
• lats

Don yin wannan:

1. Tsaya tare da ƙafafunku ɗaya suna fuskantar abokin tarayya, suna ajiye ƙafa 2-3 tsakanin ku. Kalla wa juna kallo.
2. Gauke hannun wuyan junan ku ku sha iska. A kan fitar da numfashi, tsugunawa ta amfani da abokin zaman ka a matsayin tsayin daka, tsayawa yayin da cinyoyin ka suka yi daidai da kasa.
3. Jingina jikin ka dan baya. Kuna iya daidaita matsayin ƙafarku don saukar da wannan.
4. Yi numfasawa a nan, kiyaye fasali mai kyau.

Jarumi III

Kalubalanci daidaitarku, ƙarfi, da sassauci tare da abokin faɗa Warrior III.

Manyan tsokoki sunyi aiki:

• abdominals
• murna
• ƙwanƙwasa
• gastrocnemius
• lats
• rhomboids

Don yin wannan:

1. Tsaya fuskantar abokin ka da kafa 4-5 tsakanin ku.
2. Mika hannayen ka a sama ka kuma juya gaba a kugu, daga kafa daya a mike a bayan ka kuma rike kwankwason ka a kasa. Ku da abokin tarayya ya kamata ku zaɓi ƙafafu dabam don daidaitawa.
3. Yayin da kake yin gaba, kama hannunka ko wuyan abokin tarayya, tsayawa yayin da torsos dinka ya yi daidai da ƙasa. Kalli idonka kasan.
4. Sha iska da iska a nan, ta amfani da abokin tarayya don daidaitawa.

Matsakaici na yau da kullun

Fara fara dogaro da jikin abokin tarayyar ku a cikin wannan tsaka-tsakin aikin yoga na yau da kullun. Kyakkyawan ra'ayi ne don dumi tare da 'yan kaɗan daga abubuwan farawa tun kafin tsalle zuwa nan.

Yi hankali don shakatawa yayin waɗannan matsakaiciyar matsakaiciya, saboda hakan zai sa sauƙaƙe ya ​​zama abin yi da riƙewa.

Jirgin Ruwa

Za'a kalubalanci ainihin zuciyar ku tare da abokin haɗin jirgin ruwan.

Manyan tsokoki sunyi aiki:

• abdominals

Don yin wannan:

1. Fara zama, fuskantar abokin tarayya.
2. Tanƙwara ƙafafunku kuma dasa dugaduganku a cikin ƙasa, sa yatsunku akan juna.
3. Miƙa hannayenku a gabanka kuma ku kama hannun gaban juna daidai da wuyan hannu.
4. Daya gefen a lokaci daya, fara daga kafafunku daga kasa, kyale takalmin ku ya hadu kuma kafar ku ta kara gaba daya. Jikinku yakamata ya zama W lokacin da aka saita shi.
5. Yi numfashi a nan, riƙe daidaituwa da kyakkyawan tsari.

Ci gaba lanƙwasa da katako

Eleaukaka katako mai mahimmanci ta amfani da abokin tarayya azaman kayan haɓaka.

Manyan tsokoki sunyi aiki don abokin tarayya 1:

• abdominals
• quads
• ƙwanƙwasa
• gastrocnemius

Manyan tsokoki sunyi aiki don abokin tarayya 2:

• abdominals
• triceps
• deltoids
• manyan abubuwa
• murna
• ƙwanƙwasa
• gastrocnemius

Don yin wannan:

1. Abokin Hulɗa na 1 ya ɗauka Rarraba Gaba.
2. Abokin hulɗa na 2 ya ɗauka wani babban katako daga ƙananan baya 1: Dutsen kafa ɗaya a lokaci ɗaya, yana kwantar da saman ƙafafunku a bayan abokin tarayya 1.

Taimakawa ’san sanda

Abokin hulɗa na 2 zai ƙara nauyi ga abokin aikin 1 na Childan yaron, yana ba su damar nitsewa sosai cikin zurfin. Juya a kowane matsayi.

Manyan tsokoki sunyi aiki:

• abdominals

Don yin wannan:

1. Abokin tarayya 1 ya ɗauki Matsayin Yaro: Zauna a kan dugaduganku, gwiwoyinku sun bazu, sa'annan ku kwantar da gangar jikinku tsakanin ƙafafunku, faɗaɗa hannayenku a gaba.
2. Abokin hulɗa na 2 a hankali yana zaune akan ƙananan abokin tarayyar 1, yana kwantar da baya ga abokin tarayya 2 kuma yana faɗaɗa ƙafafunku waje.

Takun hannu

Abokin tarayya 2 na iya yin aikin hannu tare da taimakon abokin tarayya 1. Canja matsayi idan zai yiwu don ku duka biyun ku shiga cikin nishaɗin.

Manyan tsokoki sunyi aiki:

• abdominals
• manyan abubuwa
• deltoids
• lats

Don yin wannan:

1. Abokin tarayya 1 yana kwance a ƙasa, an miƙa makamai a gaba.
2. Abokin hulɗa na 2 yana ɗaukar matsayi mai girma a saman abokin tarayya 1, yana ɗora hannayensu a kan duwawun 1 da ƙafafun a hannun 1 na abokin.
3. Inhale, kuma a kan shaƙar iska, abokin tarayya 1 zai fara zama yayin da abokin kawancen 2 ke rataye a kugu. Tsaya lokacin da abokin tarayya na 2 ya kasance a tsaye zuwa ƙasa.

Mai rawa biyu

Yi wannan dacewar ta Instagram don haɓaka sassauƙa da jin ƙararrawa a cikin jujjuyawar kwankwason ku da yan hudu.

Manyan tsokoki sunyi aiki:

• abdominals
• murna
• ƙwanƙwasa
• quads

Don yin wannan:

1. Fara tsayawa, fuskantar abokin tarayya tare da kusan ƙafa 2 tsakanin ku. Layin madaidaicin abokin kafa 1 tare da kafar dama ta abokin tarayya 2.
2. Dukansu abokan haɗin suna ɗaga hannayensu na dama sama, suna kawo dabino don haɗuwa a tsakiya.
3. Duk abokan haɗin gwiwar suna kama ƙafafun kafa na hagu, suna kawo ƙafafunsu zuwa ƙasan su.
4. Fara fara lankwasawa zuwa ga juna, kuna latsawa cikin hannayenku kuna jagorantar da ƙafarku zuwa sama.
5. Shaƙa da hutawa a nan, ƙoƙarin ɗaga ƙafarka zuwa gaba tare da kowane fidda numfashi.

Bridge da Tallafa Hanya

Duk jerinku na baya - ko bayan jikinku - zasu sami motsa jiki tare da wannan yanayin. Juya baya a kowane matsayi, idan zai yiwu.

Manyan tsokoki sunyi aiki:

• abdominals
• ƙwanƙwasa
• murna

Don yin wannan:

1. Abokin tarayya 1 ya ɗauki matsayin Gada: gwiwoyi sun sunkuya, ƙafafu sun yi ƙasa, da gindi da ƙananan baya an matse sama.
2. Abokin hulɗa na 2 ya ɗauki Shouldaukaka Tallafawa daga abokin tarayya 1: Sanya ƙafafunka kan gwiwoyin abokin tarayya 1, komawa ƙasa a ƙasa. Abokin hulɗa na 2 ya kamata ya danna sama ta ƙafafunsu, yana yin layi madaidaiciya daga gwiwoyi zuwa kafaɗa.

Kujera da Dutse

Abokin tarayya 1 yayi mafi yawan aikin anan, an taimaka ta hanyar daidaitawar abokin tarayya 2.

Manyan tsokoki sunyi aiki don abokin tarayya 1:

• abdominals
• quads
• ƙwanƙwasa
• murna
• lats
• rhomboids
• triceps

Manyan tsokoki sunyi aiki don abokin tarayya 2:

• abdominals
• quads
• gastrocnemius

Don yin wannan:

1. Abokin tarayya 1 ya ɗauki kujera, suna zaune yayin miƙa hannayensu a gaba.
2. Abokin hulɗa 2 yana sanya ƙafafunsu ɗaya bayan ɗaya a kan gwiwoyin abokin tarayya 1, duka biyun suna kama hannayen juna ko wuyan hannu, yayin da abokin tarayya 1 ke tsaye.
3. Abokin hulɗa 1 yana ta atomatik ya dawo don tallafawa nauyin abokin tarayya 2.

Na ci gaba na yau da kullun

Wheelsafafun horo suna kashe a cikin wannan ci gaba na yau da kullun, inda zaku gwada ƙarfin ku, daidaito, da motsi da kuma haɗin kai - da aminci - kuna tare da abokin tarayya.

Yawancin waɗannan motsawa ana ɗaukar yoga acro, wanda shine haɗuwa da yoga da wasan acrobatics.

Idan kun fi abokin tarayyar ku girma (ko akasin haka), ku tsara farawa a cikin yanayin ƙasa har sai ku biyun kun sami kwanciyar hankali.

Jarumi Mai Yawo

A matsayin ɗayan na asali - kuma fun! - yoga mai haɗin gwiwa ya motsa, jarumi mai tashi sama zai baka damar kowannenku ya sami kwanciyar hankali tare da abokin tarayya ɗauke da iska.

Manyan tsokoki sunyi aiki don abokin tarayya 1:

• abdominals
• ƙwanƙwasa
• quads
• gastrocnemius

Manyan tsokoki sunyi aiki don abokin tarayya 2:

• abdominals
• murna
• ƙwanƙwasa
• lats

Don yin wannan:

1. Abokin tarayya 1 ya fara kwance a ƙasa.
2. Abokin tarayya 1 yana ɗaga ƙafafunsu daga ƙasa, gwiwoyi sun sunkuya, don haka abokin tarayya 2 na iya sanya nasu a ƙafafun abokin tarayya 1.
3. Auke hannu don tallafi, abokin tarayya 1 ya faɗaɗa ƙafafunsu, ɗaga abokin tarayya 2 daga ƙasa. Abokin hulɗa na 2 yana riƙe jikinsu madaidaiciya.
4. Lokacin da ku duka biyu suka sami nutsuwa, saki hannayenku, tare da abokin tarayya 2 yana miƙa hannayensu a gabansu.

Double katako

Katako biyu sun fi daya kyau. Gwada ƙarfin jikin ku duka tare da wannan motsi.

Manyan tsokoki sunyi aiki:

• abdominals
• manyan abubuwa
• deltoids
• murna
• ƙwanƙwasa

Don yin wannan:

1. Abokin tarayya 1 yana ɗaukar babban katako.
2. Abokin hulɗa na 2 ya ɗauki babban katako a saman abokin tarayya 1: Kaɗa kugu, sanya hannayenka a wuyan sawunsu, sa'annan ka ɗora ƙafafunka da ƙafafunka a hankali a kafaɗunsu, kafa ɗaya lokaci ɗaya.

Kare mai fuskantar Biyu

Mikewa kuma ka karfafa tare da Karen Fuskantar doubleasa sau biyu. Idan kuna aiki zuwa ga abin hannu, wannan kyakkyawan aiki ne.

Manyan tsokoki sunyi aiki:

• abdominals
• deltoids
• ƙwanƙwasa

Don yin wannan:

1. Abokin tarayya 1 yana kwance a ƙasa, hannaye da ƙafa a matsayin da zai tura har zuwa Karen Fuskantar --asa - hannaye a matakin kirji da ƙafa biyu.
2. Abokin Hulɗa na 2 ya ɗauki Karen Fuskantar onasa a saman abokin tarayya 1 - ƙafafun 2 a ƙwanƙolin baya na abokin tarayya 1 da hannaye game da ƙafa ɗaya a gaban abokin tarayya 1.
3. Abokin tarayya 1 a hankali ya tashi har zuwa Karen Fuskantar whileasa yayin da abokin tarayya 2 ya kasance mai ƙarfi a matsayin nasu.
4. Jikin Abokin Hulɗa 2 zai ƙare da ƙirƙirar baya, juye-juye L.

Folded Leaf

Anan, abokin tarayya 1 zai tallafawa abokin tarayya 2 yayin da suke ɗan ɗan hutawa mai annashuwa.

Manyan tsokoki sunyi aiki don abokin tarayya 1:

• abdominals
• hamstring
• quads
• gastrocnemius

Manyan tsokoki sunyi aiki don abokin tarayya 2:

• abdominals
• murna
• ƙwanƙwasa

Don yin wannan:

1. Zato Flying Warrior matsayi.
2. Barin hannun juna.
3. Abokin hulɗa na 2 ya lanƙwasa gaba a kugu, yana barin hannayensu da gangar jikinsu rataye.

Al'arshi Pose

Dauki karaga! Anan kuma, abokin tarayya 1 zai kasance yana ɗaukar nauyi yayin abokin tarayya 2 zai buƙaci ƙwarewar daidaito.

Manyan tsokoki sunyi aiki don abokin tarayya 1:

• abdominals
• ƙwanƙwasa
• quads
• gastrocnemius
• manyan abubuwa
• deltoids

Manyan tsokoki sunyi aiki don abokin tarayya 2:

• abdominals
• ƙwanƙwasa
• gastrocnemius

Don yin wannan:

1. Abokin tarayya 1 yana kwance a bayansu, ƙafafun ya miƙe sama.
2. Abokin tarayya 2 yana fuskantar abokin tarayya 1, ƙafa a kowane gefen wuyan abokin tarayya 1.
3. Abokin hulɗa 1 ya tanƙwara gwiwoyin su.
4. Abokin hulɗa na 2 yana zaune akan ƙafafun abokin haɗin 1.
5. Abokin tarayya 1 ya faɗaɗa ƙafafunsu sama.
6. Abokin hulɗa 2 yana tanƙwara ƙafafunsu, yana sanya ƙafafunsu cikin hannayen abokin tarayya 1.

Star Matsayi

Samun kwanciyar hankali kasancewa cikin abokin tarayya Star Pose.

Manyan tsokoki sunyi aiki don abokin tarayya 1:

• abdominals
• quads
• ƙwanƙwasa
• gastrocnemius
• manyan abubuwa
• deltoids
• triceps

Manyan tsokoki sunyi aiki don abokin tarayya 2:

• abdominals
• triceps
• murna
• ƙwanƙwasa

Don yin wannan:

1. Abokin tarayya 1 yana kwance a bayansu, ƙafafun ya miƙe sama.
2. Abokin hulɗa na 2 yana tsaye a kan abokin tarayya 1, sannan duka biyun suna riƙe da hannu.
3. Abokin hulɗa 2 yana kafa kafaɗunsu a ƙafafun abokin tarayya 1, sa'annan ya tsallaka ƙananan jikinsu sama, ta amfani da hannayensu don samun daidaito.
4. Da zarar an daidaita cikin matsayin iska, bari ƙafafu su faɗi waje.

Elafafun ƙafa ɗaya

Kuna buƙatar wasu manyan sassauƙa da motsi don ƙafafun ƙafa ɗaya - ƙari shine yin wannan motsi tare da abokin tarayya zai samar muku da kwanciyar hankali.

Manyan tsokoki sunyi aiki:

• abdominals
• deltoids
• lats
• murna
• ƙwanƙwasa

Don yin wannan:

1. Abokan biyu suna farawa ta kwance a kan duwawunsu, gwiwoyi sun durƙusa, ƙafafunsu a ƙasa, yatsun kafa suna taɓawa.
2. Sanya tafin hannunka tare da yatsunsu suna fuskantar ƙafafunka - zaka buƙaci isa hannayenka sama da kusa don yin hakan.
3. Turawa ta tafin hannunka da ƙafarka tare da zuciyarka, miƙa hannuwanka da ƙafafunka don jikinka ya zama U.
4. Sannu a hankali ɗaga ƙafa ɗaya daga ƙasa, miƙa shi sosai, kuma haɗu da kafar abokin tarayya a tsakiya.

Layin kasa

Daga mai farawa zuwa ci gaba, yoga abokin tarayya hanya ce ta musamman don haɗuwa yayin gina tsoka. Kasance mai da hankali kan abin haɗin, a hankali yana aiki har zuwa mafi rikitarwa yana motsawa - kuma kar ka manta da samun nishaɗi yayin yin hakan!

Nicole Davis marubuciya ce da ke zaune a Madison, WI, mai ba da horo na musamman, kuma malamin koyar da motsa jiki wanda burinsa shi ne taimaka wa mata rayuwa mafi ƙarfi, cikin koshin lafiya, da farin ciki. Lokacin da ba ta aiki tare da mijinta ko kuma ke bin yarinyarta, tana kallon shirye-shiryen talabijin na laifi ko yin burodi mai ɗanɗano daga karce. Nemo ta a kan Instagram domin samun labaran motsa jiki, # rayuwar duniya, da sauran su.