Kudzidzira mafudzi akavhurika kufamba kwepfudzi maitiro ekuita
1, supine passive shoulder kuvhura - vhura kumberi kwebendekete/chipfuva
Kune mazhinji emapendekete akaomesesa vanotanga vanogona kushandisa yakasununguka kuvhurika-mapfudzi maekisesaizi.Supine pane pad pedhi, isa iyo yoga block kuseri kwe thoracic vertebra uye kumashure kwemusoro, vanhu vanogona kusarudza uye kugadzirisa hurefu hweyoga block uye chiito zvinoenderana nemamiriro chaiwo emuviri wavo.
2. Kuvhura bendekete rembwa - vhura kumberi kwebendekete/chipfuva
Kupfugama pamusoro pepedhi, tsoka dzakavhurika uye chiuno nehupamhi hwakafanana, vertical thigh pad pad pamusoro, yakarerekera padhi repamusoro, maoko akatambanudzwa, pahuma, chipfuva chikavhurika zvishoma nezvishoma.Kana iwe uchida kuwedzera kusimba uye huwandu hwechiitwa, unogona kukotamisa magokora ako pachivharo nerubatsiro rweyoga block uye uunze maoko ako pamwechete.
3. Muchinjikwa wepafudzi kuvhura - vhura kumashure kwebendekete
Rara nedumbu wakatambanudzira maoko ako kune rimwe divi, huma yako yakafuratira pa block.Nekudzidzira, iwe unogona kuwedzera zvishoma nezvishoma maoko ako zvishoma nezvishoma, izvo zvinogona kubatsira kutambanudza kumashure kwemapfudzi uye kumusoro kwepamusoro.
4. Shiri Mambo ruoko - vhura kumashure kwebendekete
Pfugama uye umire pameti, maoko ese akaputirana uye ruoko rwepamusoro rwakafanana nepasi.Shiri Mambo ruoko inobatsira kutambanudza kumashure kwebendekete uye ruoko rwose.
5. Shandisa tauro - kuputira bendekete rose
Kune avo vanoda kuvhura mafudzi avo, kuputira kwepfudzi chikamu chakakosha chechiitiko.Vanotangisa vanogona kushandisa iyo yoga yakatambanudzwa bhendi kana tauro kubata magumo ebhendi rakatambanudzwa nemaoko ese.Ita loop kubva kumberi kwemuviri wako kumashure.Kana iwe uchinzwa wakasununguka, unogona kupfupisa chinhambwe pakati pemaoko ako uye bhendi rakatambanudzwa.
Kuchengetedza panguva yekuvhura mafudzi.
1. Ramba nhanho nhanho.Kunyangwe kuvhura hudyu kana pfudzi, iyi poindi inofanirwa kucherechedzwa, haigone kukurumidza.Vakira pane zvaunazvo.
2, vhura pfudzi kurovedza muviri usati wada zvakare nyore kudziya-up.
3. Panguva imwecheteyo, tinofanira kushandisa simba remhasuru kumativi epafudzi kuitira kuti tive nechokwadi chekugadzikana kwepafudzi.Cherechedza kuenzanisa pakati pekushanduka uye kugadzikana.
4. Mumabasa ekuvhura mafudzi, chifuva chinofanira kuvhurwa zvinenge.Ngwarira kuvhura chipfuva, kwete chipfuva chiri kusundira mberi, uye bendekete kure nenzeve.
Nguva yekutumira: Jul-26-2022