Mazuva ano vashandi vakawanda vehofisi vari mumamiriro ezvinhu akaoma uye akaoma nekuda kwekushanda kwenguva refu kwedhesiki, "mutsipa, pfudzi uye kurwadziwa shure" kwave kutova dambudziko rinowanzoitika muhofisi yehofisi.Nhasi, tichakuratidza kuti ungashandisa seichigaro chehofisikuita yoga, iyo inogona kunyatsopisa mafuta uye kuderedza mutsipa, pfudzi uye kurwadziwa shure.
1.Kusimudza ruoko
Benefits: Inoderedza kushushikana kumusana nemapfudzi.
1) Gara pamucheto wechigaro, kuchengeta pelvis iri pakati, maoko pamberi peumwe neumwe anopindirana;
2) Exhale, tambanudza maoko ako mberi, nguva inotevera paunofema, tambanudza maoko ako kumusoro, uye simbisa chiuno chako zvakasimba;
3) Panguva imwecheteyo, wedzera maoko kumusoro nekufema kwega kwega.
2. Mhou yakatarisana nemaoko
Benefits: Regedza kushushikana kwepafudzi uye kusimbisa simba repakati
1) Gara pachigaro, inhale, tambanudza ruoko rwako rwerudyi kumusoro, exhale golbow flexion, uye dzvanya ruoko rwako rwerudyi pasi pakati pemafudzi;
2) Ruoko rworuboshwe kuti ubate ruoko rworudyi, maoko ose ari shure kweumwe neumwe, ramba uchifema 8-10 nguva;
3) Chinja mativi kuti uite rumwe rutivi.
3.Kugara muShiri Mambo Pose
Benefits: Zorora majoini emaoko uye kubvisa kushushikana.
1) gumbo rekuruboshwe rinosimudzwa uye rakarongedzwa pachidya chekurudyi, uye rutsoka rworuboshwe rwakatenderedzwa mhuru yekurudyi;
2) Saizvozvo, gokora rekuruboshwe rakaturikidzana pagokora rekurudyi, wozomonerera mawoko, chigunwe chakanongedza kumuromo wemhino, chengetedza pelvis nemapfudzi zvakafanana;
3) Bata mweya we8-10 nguva, shandura mativi uye uite rumwe rutivi.
Mazano anodziya: Kune vanhu vane kurwadziwa kwepfudzi nemutsipa kana kusafamba zvakanaka kwepfudzi, maoko avo anogona kupetwa, makumbo avo haadi kuyambuka, uye tsoka yepamusoro inogona kunongedzera pasi.
4.Kudzoka kwekuwedzera kwemaoko
Benefits: Bvisa marwadzo epafudzi uye kumashure, kuvandudza kushanduka.
1)Maoko ari kumashure kwemumwe bhegi akatambanudzwa, edza kufambisa mapendekete maviri kusvika pakati;
2) Kana iwe uchinzwa kuti maoko ako haana kureba kwakafanana, unofanira kuedza kuwedzera rutivi rwakapfupika nekushingaira, iro rinonyanya kukonzerwa nedhigirii yakasiyana-siyana yekuzarura mapepa;
3) Ramba uchifema kwe8-10 nguva.
Inodziya muromo: kana rutivi rwemberi rwefudzi rwakaoma, unogona kuisa ruoko rwako parutivi paruoko rwechigaro kuti uwedzere.
5.Kudzoka shure kwegumbo rimwe
Benefits: Tambanudza makumbo uye uvandudze kushanduka kwemakumbo.
1) Benda ibvi rekurudyi, sunga zvigunwe zvemaoko maviri uye bhatani pakati petsoka yerudyi;
2) Nekufema kunotevera, edza kururamisa gumbo rekurudyi, chengetedza chifuva, gadzirisa musana, uye tarisa mberi;
3) Ramba uchifema 5-8 nguva, shandura mativi kuti uite rimwe divi.
Zano: Kana gumbo risina kutwasuka, pfugama namabvi, kana kubata chidzitiro kana mhuru nemaoko maviri, nerubatsiro rwemabhandi.
6.Gara mberi uye tambanudza musana wako
Benefits: Inotambanudza musana uye mitezo, inovandudza kushanduka.
1) makumbo akatwasuka, anogona kupatsanurwa zvishoma;
2) Inhale, ruramisa maoko ese, exhale, kubva muhudyu yekubatanidza mberi flexor kuwedzera, inogona kudzvanya pasi nemaoko maviri, kutambanudza zvizere kumashure, kuwedzera chipfuva chemberi.
Mazano anodziya: kumashure kwehudyu kana chiuno kumashure kukakavara kweshamwari, anogona kukotama zvishoma ibvi, edza kuchengetedza musana wakatwasuka.
Chekupedzisira, ndinoda kukuyeuchidza kuti maekisesaizi ese anofanira kunge ari kufema zvakanaka.Mushure mekuita maekisesaizi, zviri nani kugara wakatwasuka, kuvhara maziso ako uye kuramba uchifema zvakasununguka kweanenge maminetsi mashanu kuitira kuti muviri wako udzoke zvishoma nezvishoma.
Nguva yekutumira: Oct-09-2022