Mikewa cikiyogayana da mahimmanci, ko kai mai sha'awar motsa jiki ne wanda ke motsa jiki akai-akai ko kuma ma'aikacin ofis yana zaune na tsawon sa'o'i. Koyaya, cimma daidaitaccen miƙewar kimiyya na iya zama ƙalubale ga masu fara yoga. Don haka, muna ba da shawarar sosai 18 manyan ma'anar yoga zane-zane waɗanda ke nuna a sarari wuraren shimfiɗar da aka yi niyya don kowane matsayi, yana sauƙaƙa wa masu farawa su iya ƙwarewa.

Lura:Mayar da hankali kan numfashi yayin aikin! Muddin kuna yin tafiya a hankali kuma a hankali, bai kamata a sami ciwo ba. Ana ba da shawarar ka riƙe kowane yoga na tsawon daƙiƙa 10 zuwa 30 don ba da damar jikinka ya shimfiɗa sosai da shakatawa.

Wannan motsa jiki da farko ya ƙunshi tsokoki na sternocleidomastoid. Don yin shi, sanya hannuwanku a kan kwatangwalo, kiyaye bayanku madaidaiciya, kuma a hankali ɗaga kan ku zuwa sama don shimfiɗa tsokoki na sternocleidomastoid.

Taimakon Ƙwayar Ƙwayar Wuya Lanƙwasawa

Wannan motsa jiki yafi hari akan sternocleidomastoid da tsokoki na trapezius na sama. Da farko, zauna a mike sannan ka karkatar da kai zuwa hagu, kawo kunnen hagu a kusa da kafadarka ta hagu kamar yadda zai yiwu. Maimaita motsa jiki a kishiyar hanya don yin aiki da tsokoki na gefen dama.

Hero Forward Lankwasa

Tsokoki suna da hannu: tsokoki na baya. Ku durkusa, yada kafafunku daban, zaunar hips ɗinku baya zuwa dugadugan ku, ku karkatar da jikinku gaba, kuna ƙoƙarin taɓa goshin ku zuwa ƙasa.

Matsayin Rakumi

Wannan matsayi da farko yana aiki da dubura abdominis da tsokoki na waje. Yayin aikin, tura kwatangwalo a gaba kuma ku ɗaga dan kadan, ku mai da hankali don kada ku danne ƙananan baya don guje wa matsi mara mahimmanci.

Ƙirji Mai Taimakawa Bango

Wannan motsa jiki yana hari ga faffadan baya da tsokoki na kirji -latissimus dorsi da manyan pectoralis. Tsaya yana fuskantar bango, tura bangon da hannun dama, kuma a hankali motsa jikinka daga bangon, jin shimfiɗawa da tashin hankali a baya da kirji. Sa'an nan, canza gefe kuma maimaitamotsa jiki.

Wurin Zaune Mai Faɗi-kwana

Wannan darasi na farko yana hari ne akan tsokoki da ƙwanƙwasa. Zauna a ƙasa tare da ƙaddamar da ƙafafu kuma yadawa gwargwadon yiwuwa, kiyaye gwiwoyi madaidaiciya. Sa'an nan kuma, karkatar da jikinka gaba kuma ka isa hannunka tare da kafafunka, jin shimfiɗa a cikin maɗaukaki da hamstrings.

Miqewa Ta Gefe

Wannanmotsa jikiyafi aiki na gefe deltoid tsokoki. Yayin da kuke tsaye, miƙe hannuwanku madaidaiciya kuma a hankali latsa don ƙara jin daɗi a cikin tsokoki. Sa'an nan, canza zuwa dayan hannu kuma maimaita motsa jiki don tabbatar da cewa duka tsokoki deltoid na gefe suna aiki.

Tsaye Tsaye Tsaye

Wannan motsa jiki da farko yana kaiwa ga tsokoki na trapezius. Tsaya tare da ƙafafu tare kuma danƙaɗa gwiwoyi don daidaitawa. Sa'an nan, yi amfani da hannunka don karkatar da kai gaba, kawo ƙwanƙwanka zuwa ga kirjin ka don shimfiɗawa da kuma aiki da tsokoki na trapezius.

Matsayin Triangle

Wannan matsayi yana mayar da hankali kan yin aiki da tsokoki na waje. Yayin da kake tsaye, sanya hannu ɗaya a gaban kafa na tsaye don ma'auni, kiyaye bayanka madaidaiciya. Sa'an nan kuma, ɗaga kishiyar hannu kuma buɗe kwatangwalo a gaba, yadda ya kamata yana shimfiɗawa da aiki da tsokoki na waje. Don ƙarin ingantacciyar jagora, ana ba da shawarar kiyaye tarin ilimin halittar jikiyoga misalai don sauƙin tunani.