5 yoga-wahayi shimfidawa don inganta hawan dutse
Abubuwa
"Oh a'a ... wani labarin da zai sayar da mu yoga ... Mu mutane ne masu tauri, ba ma buƙatar hakan!"
Na yarda, wannan shine ainihin abin da kuka faɗa wa kanku lokacin da kuka ga taken labarin, daidai ne?
Ka sake tunani, yoga ba wasa ba ne da ake nufi don sassauƙa, ƙwanƙwasa da manyan zen.
Ta hanyar yin aiki da tsokoki sosai, sanya su sassauƙa (a'a, ba za ku kasance masu tsaurin rai ba), za ku iyakance haɗarin rauni, inganta yanayin ku, da kuma ƙara jin daɗin hawan keke.
Za mu sanya fare?
Yi waɗannan motsa jiki na motsa jiki guda 5 na yoga bayan wata 1 na hawan dutse kuma za ku ga bambanci 🌟!
Wadanne tsokoki don shimfiɗa bayan hawan dutse?
Ba mu gane shi kuma, amma pedaling ne ainihin quite hadaddun karimcin da bukatar m daidaituwa (in ba haka ba yana da wani fall!) Kuma mai girma na tsoka jimiri (in ba haka ba shi ne ba a sortie babu. MTB, amma mai kyau tafi! ).
🤔 Mikewa yayi yayi kyau, amma menene mikewa?
- lumbar-iliac
- gindi
- quadriceps
- hamstrings
- tsokoki na gaba da na baya
Lumbar-iliac shimfidawa
Pigeon Pose 🐦 - Kapotasana
Ana iya tunanin psoas a matsayin tsakiyar jiki yayin da yake haɗa kafafu, ƙananan baya, da kirji. Wannan yana da mahimmanci ga ingancin numfashinmu, saboda yana aiki tare da haɗin gwiwa tare da diaphragm wanda aka haɗa shi da tendons, a matakin hasken rana.
A takaice: idan diaphragm yana motsawa, ƙwayar psoas yana motsawa.
Idan ba a shimfiɗa ba, zai iya haifar da tashin hankali a cikin kafafu da ƙananan baya. A taƙaice, idan kawai za mu shimfiɗa ɗaya, za mu shimfiɗa psoas!
Dubi Mahimman Mahimmancin Biker Yoga 6
Mikewa gindi
Sitting Twist Pose - Ardha Matsyendrasana
Juyawa wani tsayin daka ne wanda kashin baya ke jujjuyawa a kusurwoyinsa kamar dunƙulewa.
Crunches yana daya daga cikin shimfidar da muka fi so saboda, ban da shakatawa tsokoki da ke sa hawan dutse ya zama mai gajiyawa:
- suna taimakawa rage tashin hankali a baya
- suna mayar da sassauci ga kashin baya
- suna motsa mana tsarin narkewar abinci.
Quadriceps shimfidawa
Post demi-ponture - Setu Bandhasana
Ba mu dawwama a kan wannan batu, duk mun tuna da zafin da ya ragu a cikin kwanaki 3, lokacin da muka yi tunanin cewa mun fi kowa karfi, muna tunanin cewa ba mu buƙatar mikewa.
Matsayin rabin gada 🌉 yana shimfiɗa hips, amma kuma yana ƙarfafa kashin baya:
- samar da sarari tsakanin fayafai na intervertebral mu
- shakatawa tsokoki na baya
- toning tsokoki a cikin yankin lumbar
Dubi Mahimman Mahimmancin Biker Yoga 6
Hamstring mikewa
Pose de la penne - Paschimottanâsana
Hannun hatsun tsokoki 3 ne a baya na cinyoyin da ke gudana daga cinya zuwa baya na tibia da fibula.
Claw pose 🦀 ana yin sa yayin zaune ko a tsaye, ka yanke shawara.
Idan ba za ku iya taɓa yatsun ƙafarku ba, kada ku firgita! Makasudin ba shine don tafiya gwargwadon iyawa ba, amma don kiyaye bayanku madaidaiciya.
Mikewa tsokar tibial na gaba da na baya
Matsayin raƙumi - Ustrasana
Ba shi da sauƙi a shimfiɗa gashin ku ... Wannan matsayi na 🐫 yana da kyau don mikewa gaba ɗaya gaban jiki, tun daga kan ƙafafu zuwa makogwaro.
Duk da haka, waɗannan lanƙwasawa na baya ba a ba da shawarar ga mutanen da ke da raunin baya da migraines.
Bayan raƙuman raƙumi, muna ba da shawara ga jaririn jariri, wanda zai shakata da baya.
Matsayin Yara 👶 - Balasana
Don ci gaba
UtagawaVTT ta haɗe tare da ƙwararrun ƙwararrun kekunan dutse guda biyu, Sabrina Johnnier da Lucy Paltz, don ƙirƙirar shirin horarwa da nufin inganta fasahar hawan kowa (ko muna shirin yin gasa ko kuma neman takamaiman shawara don a ƙarshe inganta ayyukanmu).
Wannan taron karawa juna sani shine kawai shirin da aka sadaukar don hawan dutse gabaɗaya. Ya haɗa da, a tsakanin wasu abubuwa, tsarin motsa jiki na tushen yoga da shirin dawowa.
Sabrina Johnnier, Mai horar da Bike na Dutsen da kuma Malamar Yoga, ta ƙirƙiri wani motsa jiki da aka tsara musamman don masu hawan dutse inda ta ba da cikakken bayani game da kowane motsi da kuskuren da bai kamata a yi ba.
Nemo ƙarin game da horarwar MTB:
Sources:
- www.casayoga.tv
- delphinemarieeyoga.com,
- spryoga.fr
📸: Alexeyzhilkin - www.freepik.com
