Galu Woyang'ana Mmwamba

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Erector Spinae
• Amashwa eqhapho: Deltoid Anterior, Gluteus Maximus, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Rectus Abdominis

Ukuxhumana kwe Galu Woyang'ana Mmwamba

Upward Facing Galu ndi njira yotsitsimutsa ya yoga yomwe imalimbitsa msana, mikono, manja, ndikuwongolera kaimidwe. Ndibwino kuchita masewera olimbitsa thupi kwa anthu omwe akufuna kupititsa patsogolo kusinthasintha kwa thupi lawo ndikuwongolera minofu yawo yakumtunda. Kuchita masewera olimbitsa thupi kungathandize kuchepetsa kupsinjika maganizo, kukonza kupuma bwino, komanso kulimbikitsa ziwalo za m'mimba, zomwe zimapangitsa kukhala chisankho choyenera kukhala ndi thanzi labwino komanso thanzi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Galu Woyang'ana Mmwamba

• Ikani manja anu pamphasa pambali pa nthiti zanu zakumunsi, zala zotambasula, ndi kukanikiza manja anu mwamphamvu pamphasa.
• Pamene mukukoka mpweya, tambani manja anu ndikukweza torso ndi miyendo yanu masentimita angapo kuchokera pansi, kusunga ntchafu zanu ndi kutembenuzira mkati pang'ono ndi manja anu motalikirana ndi mapewa.
• Sungani mapewa anu pansi ndi kutali ndi makutu anu, pamene mukukweza pamwamba pa sternum yanu.
• Gwirani kaye popuma pang'ono, kenaka mutulutse thupi lanu pang'onopang'ono kubwerera ku mphasa pa exhale.

Izinto zokwenza Galu Woyang'ana Mmwamba

• Gwirani Miyendo Yanu: Kuti mupindule kwambiri ndi Galu Woyang'ana Kumwamba, ndikofunikira kuti muphatikize miyendo yanu. Lembani nsonga za mapazi anu pansi pa mphasa, ndipo kwezani ntchafu zanu ndi mawondo anu pansi. Izi sizimangolimbitsa minofu ya miyendo yanu komanso zimathandiza kuteteza msana wanu.
• Pewani Kuphwanya Khosi Lanu: Cholakwika china chofala ndikuphwanya khosi poyang'ana mmwamba kwambiri. M'malo mwake, yang'ana kutsogolo ndi khosi lalitali. Izi zidzathandiza kuti musamalidwe bwino ndikupewa kupsinjika kwa khosi.
• Core Engagement: Gwirizanitsani minofu yanu yayikulu ponseponse kuti muthandizire kumbuyo kwanu. Iyi ndi njira yofunika kwambiri yomwe ingakuthandizeni kuti mukhale ndi nthawi yayitali komanso momasuka.
• Osathamanga: Ndikofunika kuti musatero

Galu Woyang'ana Mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Galu Woyang'ana Mmwamba?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Urdhva Mukha Svanasana mu yoga. Komabe, ndikofunikira kuphunzira mawonekedwe olondola kuti musavulale. Zingakhale zothandiza kuyamba ndi Baibulo losinthidwa kapena motsogoleredwa ndi mlangizi wophunzitsidwa. Mofanana ndi zolimbitsa thupi zilizonse, ngati mukumva kupweteka kapena kusapeza bwino, muyenera kusiya nthawi yomweyo ndikufunsana ndi dokotala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Galu Woyang'ana Mmwamba?

• Sphinx Pose ndi kusiyana kwina komwe mumagona pamimba panu, kudzikweza pamphumi panu, ndikukweza chifuwa chanu pansi, ndikupereka msana wanu movutikira kwambiri.
• Baby Cobra Pose ndi mtundu wofatsa kwambiri wa Cobra Pose, pomwe mumangokweza chifuwa chanu mainchesi angapo kuchokera pansi, chomwe chili choyenera kwa oyamba kumene kapena omwe ali ndi vuto lakumbuyo.
• High Cobra Pose ndikusintha kwapamwamba kwambiri kwa Cobra Pose, komwe mumakweza chifuwa chanu pansi, ndikuwonjezera kutambasula kumbuyo kwanu ndikutsegula chifuwa chanu kwambiri.
• Modified Upward Facing Galu ndikusintha komwe mumangokhalira kugwada pansi, kuchepetsa kukula kwa kutambasula ndikupangitsa kuti zikhale zosavuta kwa oyamba kumene kapena omwe satha kusinthasintha.

Izinto zokufunda ezishisa ezivumelekile Galu Woyang'ana Mmwamba?

• Agalu Oyang'ana Pansi Amagwira Ntchito Mogwirizana ndi Galu Woyang'ana Kumwamba popereka chowongolera ku msana, kuthandizira kulimbitsa thupi mwa kulimbikitsa mikono, miyendo, ndi torso, komanso kupititsa patsogolo kayendedwe ka thupi lonse.
• Child's Pose ndi ntchito ina yopindulitsa yomwe imagwirizana ndi Galu Woyang'ana Kumwamba monga momwe imakhalira kutambasula pang'onopang'ono m'chiuno, ntchafu, ndi akakolo, imakhala ngati malo obwezeretsa kuti athetse nkhawa kapena kutopa komwe kungabwere chifukwa cha mphamvu ya Galu Yoyang'ana Kumwamba, ndikuthandizira kusunga kusinthasintha kwa msana.