Shimfiɗa a cikiyogaYana da mahimmanci, ko kuna da sha'awar motsa jiki wanda yake motsa jiki akai-akai ko ma'aikacin ofis yana zaune na tsawon awanni. Koyaya, cimma adali da ƙadar kimiyya na iya zama kalubale don masu farawa na Yoga. Sabili da haka, muna yaba sosai 18 misalai misalai na yoga 18 wanda a fili ya nuna wuraren da aka yi niyya ga kowane matsayi, yana sauƙaƙa ga masu taimako.

SAURARA:Mai da hankali kan numfashinku yayin aiki! Muddin kun yi jinkirin da kuma shimfidar wuri mai kyau, bai kamata jin zafi ba. An ba da shawarar yin kowace yoga ta ɗora wa jikin 10 zuwa 30 seconds don ba da damar jikin ku don haɓaka cikakke da annashuwa.

Wannan motsa jiki ya ƙunshi tsokoki na stertocleidomoid. Don aiwatar da shi, sanya hannunka akan kwatangarka, ka sa baya ka kai tsaye, kuma a hankali dauke kanka zuwa shimfiɗa tsokoki na karkata.

Taimakawa gefen wuya gefen bend

Wannan darasi yakan yi niyya ne ya yi niyya ga matsi da tsokoki na trapezius. Da farko, hau kai tsaye sannan kuma kusa da kai zuwa hagu, kawo kunnen hagu kusa da hannun hagu. Maimaita motsa jiki a gaban shugabanci don aiki da tsokoki gefen dama.

Gwarzo gaba lanƙwasa

Tsokoki da ya shafi: tsokoki na baya. Kankel, yada ƙafafunku, ku zauna zuwa ga diddige, kuma tanƙwara jikinku gaba, yunƙurin taɓa goshinku a ƙasa.

Rakumi ya hau

Wannan yana aiwatar da ayyuka da farko da Abudin Absiyus da tsokoki na waje na waje. A yayin aiwatar da aikin, tura kwatangwalo gaba da kuma ɗaga dan kadan, da hankali kada ka mamaye ƙananan baya don gujewa matsa lamba mara amfani.

Kirjin da aka taimaka

Wannan darasi ya yi niyyar back da kuma gunkasa kirji da na kirji da kuma pectoralist manyan. Tsaya yana fuskantar bango, tura bango da hannun damanka, kuma a hankali yana motsa jikinka daga bango, yana jin budurwa da tashin hankali da tashin hankali. Sannan, sauya bangarorin kuma maimaita damotsa jiki.

Seated saman-kusurwa matsayi

Wannan motsa jiki da farko yana nada tsokoki da hamstrings. Zauna a ƙasa tare da kafafunku sun mika kuma yaduwa gwargwadon iko, kiyaye gwiwoyinku kai tsaye. Sa'an nan kuma, jingina gaba kuma ku isa hannayenku tare da ƙafafunku, yana jin shimfiɗa a cikin mãtanku da hamstrings.

Kafada kafada shimfida

Wannanmotsa jikigalibi yana aiki da tsokoki na delcoid. Yayin da yake a tsaye, mika hannuwanka kai tsaye kuma a hankali latsa don ƙara yawan shimfida shimfiɗa a cikin tsokoki. Bayan haka, canza zuwa ga sauran hannu kuma maimaita aikin don tabbatar da dukkanin tsokoki na deltooid.

Tsaye wuya wuya

Wannan motsa jiki da farko yana nada tsokoki na trapezius. Tsaya tare da ƙafafunku tare kuma kaɗan kaɗan da gwiwoyi don daidaitawa. Bayan haka, yi amfani da hannun ka don zama gaba, kawo ka chasar ka zuwa kirjin ka ya shimfiɗa ka sosai kuma yayi aiki da tsokoki na trapezius.

Alwatika da aka gabatar

Wannan yana mai da hankali yana mai da hankali kan aiki da tsokoki na waje. Yayin da yake a tsaye, sanya hannu ɗaya a gaban kafafun tsaye don daidaitawa, kiyaye baya kai tsaye. Bayan haka, ta haɓaka akasin hannu kuma buɗe kwatangwalo na gaba, shimfidar wuri da aiki da aiki da tsokoki na waje. Don ƙarin jagora daidai, ana bada shawara don ci gaba da tarin abubuwan kimiyyayoga misalai don sauƙin tunani.