Duk da haka baƙon abu na iya sauti, ƙaddara na biyu shine ya dace da motsi mai yawa fiye da na farko. A wata na huɗu da matar ta yi amfani da matsayinta, tashin hankali ya koma, yanayin hormonal ya saba. Ga masu juna biyu a cikin 2th britter, yoga ya kamata ya wuce iyakar gymnastics na numfashi, don haka a cikin sauran watanni yana da kyau don bunkasa motsa jiki daga cikin abubuwan da ke nan gaba.
Ayyukan Yoga ga mata masu ciki za su iya samun ceto ga mata. Yoga zai taimakawa takaici na numfashi, kumburi, ƙarfafa tsokoki da kuma shimfiɗa haɗin jini, zai cajin da makamashi. A hanyar, wadanda suka riga sun sha kwarewa a dakin motsa jiki ko yoga ga mata masu juna biyu sun sani cewa a cikin wannan matsayi, gwaje-gwaje ba sa da kaya, amma akasin haka, yana ƙarfafawa.
Mafi kyau asana a yoga ga mata masu ciki shine "cat". Tsaɓocin ƙyallen, ƙaddamar da kashin baya, wanda ya dace da karuwar nauyin - wannan shine ainihin abin da kuke bukata a yanzu.
Kawai kada ka yi kokarin yin amfani da yoga ga mata masu juna biyu kamar yadda ake amfani da su. A mako na 13, an sami gagarumar riba kuma mata da dama, daga al'ada, suna ƙoƙarin samun kansu cikin horo don fitar da nauyi. Ka tuna: a cikin wannan matsayi ya kamata ka yi kawai a cikin sakonni mai kyau, lafiya, kuma babu wani hali, kada ka bi ta hanyar ba zan iya ba.
Aiki
- Tsayayye - an miƙa tsayin daka, kwaskwarima yana ci gaba, kwaskwarima suna ciwo, hannayensu, kai da kirji sun juya zuwa dama. Mun dawo hannayen gaba, dabino tare. Yi hanyar dama, shimfiɗa hannunka da sama. Yi amfani da inhalation, ɗauke da kirji, a tsakiyar da muke dawowa kan fitarwa.
- An miƙa kashin baya, ƙuƙwalwar ƙuƙwalwa tana ci gaba, ana kwantar da akwatin kirji ta hanyar inhalation. Mun shimfiɗa hannun a kusa da tarnaƙi, madaidaicin juya hannayenmu sama da ƙasa - hannun dama yana dubi sama, hannun hagu - a cikin ƙasa, sa'an nan kuma mu juya kai da canza hannayenmu. A cikin wannan matsayi, shimfiɗa hannunsa zuwa ga tarnaƙi, yatsunsu a matsayin iyakar yadda za a iya, juya jujjuyoyin kafada.
- Tsarin hawan kai tsaye - wanda aka shimfiɗa ta spine, buttocks tightened. Mun rataye zuwa dama, mun rage hannun dama kamar yadda ya kamata tare da kafa, sa'annan mu kawo ragowar hagu a cikin cam. Husawa yana cikin tsakiyar, inhalation yana cikin tashin hankali.
- Sanya babban tsokoki na pectoral - saboda haka kana buƙatar kai hannunka don wasu irin goyon baya. Juya jiki daga goyon bayanmu, ƙashin kwaskwarima a gaba, kirji mai girma. Muna numfashi ciki. Mun canza hannun kuma maimaita motsa jiki.
- Kullun suna da fadi, ƙafafunsu a karkashin ƙaranin 45, ƙuƙwalwa, a kan fitarwa mu zana a kafa ta dama. Mun cire kwaskwarima baya, jikinmu yana ci gaba - muna yin tafiya.
- Da dama su ne kafa na dama a gaban, hagu a baya akan gwiwa. Yi amfani da tsutsa da kuma ciyar da ƙashin ƙugu - shimfiɗa baya na cinya. Zugar da muke yi a kan fitarwa.
- Sanya dabino a kasa, cire hawan baya daga ƙasa, cire shi kuma ka riƙe shi a kan kawanka.
- Kashe gwajin. 6 da 7 a karo na biyu.
- Ƙafãfuwan suna fi fadi da kafadu, muna juya tasha a hagu, mun daidaita ƙuƙwalwar a tsakiya, muna ƙyamar buttocks, mun dauki kullun baya da ƙasa. Muna zubar da kututture daga jikinmu, kuma muna motsawa daga hip, yana dauke da kirji. Mun mika hannun dama a sama, muna cire yatsun kafa ta kai. Mun juya a cikin wani shugabanci.
- Hanya mai zurfi - tare da hannun dabbanmu muna ɗauka cikin murfin ciki, baya a cikin gangami har ma, kada ku lanƙwara. Ƙafãfuwan sun kasance '' '' 'kafafu' '' '' '' '' ' Hanya guda daidai ne don yin bango ko goyon baya.
- Ƙafãfun ƙafar ƙafa ɗaya ne, a layi ɗaya, hannayen hannu, dabbobin da aka haɗa. Mun yi rukuni, lanƙwasa gwiwoyin mu, mu kwashe ƙashin ƙugu, mu rufe jiki.
- Daga baya asana, kwance a tsakanin ƙafafu, idan ya yiwu, ƙafafun suna daidaitawa, an yi ɗakunan almara daga ciki. Muna buɗe kirji, muna da matsayi mai dadi.
- Mun sanya ƙafafunmu a cikin Turkiyya, munyi tafiya a gaba, an kafa kullun a matsayin iyakarta. A kan fitarwa muna mika hannunka, hannunmu yana huta a ƙasa. Mu canza matsayi na kafafu kuma sake maimaita gangaren.
- Gyara kwaskwarima da motsa jiki Kegel - sa a ƙasa, hannayensu tare da jiki, ƙafa a kan nisa na kafadu. Muna yin tsawan kwaskwarima, buttocks yayin da muke matsawa a ƙarƙashinsa. Bayan watanni 6 na ciki, za'a iya yin wannan aikin a kowane hudu (idan kwance a baya ba tare da dadi ba) - mun maye gurbin hawan ƙashin ƙugu "cat". Muna tsayawa a kan hudu, zagaye da baya kan shakawa da kuma lanƙwasawa a cikin fitarwa.