Yoga mabhora, inozivikanwawo semabhora ekurovedza muviri, mabhora ekugadzikana, kana maSwiss balls, ave akakurumbira kuwedzera kune maitiro ehutano uye gyms kumba. Iwo maturusi akasiyana-siyana anogona kushandiswa kune akasiyana maekisesaizi, kubva kusimba repakati kusvika pakuenzanisa uye kuchinjika kudzidziswa. Ichi chinyorwa chichanyura munyika yemabhora eyoga, kuongorora mabhenefiti avo, mashandisiro azvo zvinobudirira, uye nekupa huwandu hwemaekisesaizi kuti utange.
Chii chinonzi Yoga Bhora?
Bhora reyoga ibhora rinoputika, rinowanzo gadzirwa nePVC kana latex, rinouya muhukuru hwakasiyana. Hukuru hwakajairika hwevakuru ndeye 55 cm (22 inches) muhupamhi, asi vanogona kubva pa45 cm kusvika 85 cm. Iyo dhayamita yaunosarudza zvinoenderana nehurefu hwako; vanhu vapfupi vanofanira kusarudza mabhora madiki, nepo vanhu vakareba vachifanira kusarudza mahombe.
Zvakanakira Kushandisa Yoga Bhora
Kushandisa bhora reyoga, rinozivikanwawo sebhora rekurovedza muviri kana bhora rakagadzikana, rinogona kupa mabhenefiti akawanda kune vanhu veese nhanho dzekusimba. Heano mamwe mabhenefiti akakosha ekushandisa bhora reyoga mune yako yekudzidzira maitiro:
1. Kuvandudzwa kweBalance uye Core Strength
Kushandisa bhora reyoga kunobata mhasuru dzako dzepakati kupfuura dzechinyakare dzakagara maekisesaizi nekuti unofanirwa kuenzanisa pabhora. Uku kubatanidzwa kwakawedzera kunobatsira kusimbisa dumbu rako uye rezasi musana tsandanyama.
2. Kuwedzera Kuchinja
Mabhora eYoga anogona kubatsira kuvandudza kushanduka kwako. Ivo vanokutendera kuti utambanudze nenzira dzisingagoneke neyechinyakare yoga mats kana maekisesaizi.
3. Low Impact Exercise
Mabhora eYoga anopa kurovedza muviri kwakaderera, zvichiita kuti zvive zvakanaka kune vanhu vane matambudziko emajoini kana avo vari kupora kubva mukukuvara.
4. Kushanda zvakasiyana-siyana
Dzinogona kushandiswa kune dzakasiyana siyana dzemaekisesaizi, kubva pakudzidziswa kwesimba kusvika pakuenzanisa uye kuchinjika maekisesaizi.
5. Kuchengetedza Nzvimbo
Mabhora eYoga anonyorerwa nyore nyore uye anochengetwa, zvichiita kuti ive sarudzo inochengetedza nzvimbo kune avo vane nzvimbo shoma yemidziyo yekurovedzera muviri.
Nzira Yekusarudza Yakakodzera Yoga Bhora?
Pakusarudza bhora reyoga rakakodzera, tinogona kufunga zvinotevera zvinhu:
1. Saizi Nyaya
Sezvambotaurwa, saizi yebhora reyoga yakakosha. Mutemo mukuru wechigunwe ndewekuti bhora rinofanira kunge riri pakati pehudyu yako nepfudzi kana wakagara pariri tsoka dzako dzakadzika pasi.
2. Zvinhu
PVC uye latex ndiyo inonyanya kushandiswa zvinhu. Mabhora ePVC anosimba uye ari nyore kuchenesa, nepo latex mabhora akapfava uye anopa kubata kuri nani.
3. Kuputika Kupikisa
Tarisa bhora reyoga rine yakakwira kuputika kupikisa chiyero. Izvi zvinoratidza kuti kudzvanyirira kwakadii bhora risati rabuda.
Mashandisiro eYoga Bhora?
Heano mamwe matipi ekusarudza nekushandisa bhora reyoga (rinozivikanwawo sebhora rekurovedza muviri kana bhora rakagadzikana) zvinobudirira:
1. Chengetedzo Kutanga
Usati watanga chero maitiro ekuita maekisesaizi nebhora reyoga, ita shuwa kuti rakazara mweya uye harina punctures kana kukuvara. Gara uchishandisa bhora reyoga munzvimbo yakajeka, kure nezvinhu zvakapinza uye makona.
2. Tanga neBasic Exercises
Tanga nemaekisesaizi ekutanga kuti ugadzikane nebhora. Izvi zvinogona kusanganisira kufamba kuri nyore kwekugara, sekusimudza gumbo uye torso twist.
3. Kufambira mberi Zvishoma nezvishoma
Sezvo iwe uchiwedzera kugadzikana uye uine chivimbo, unogona kufambira mberi kune mamwe maekisesaizi epamusoro anoda chiyero chakakura uye simba.
Yoga Ball Exercises
Paunenge uchirovedza muviri neyoga bhora, unogona kusanganisa akasiyana mafambiro kuti uwane akasiyana mhedzisiro yekusimba. Heano mamwe akajairwa yoga bhora kurovedza muviri mafambiro uye akakosha mapoinzi:
1. Akagara Kurume
- Gara pabhora tsoka dzako dzakati sandara pasi.
- Zvishoma nezvishoma simudza ibvi rimwe kumusoro kuchipfuva chako uchichengeta musana wako wakatwasuka.
- Dzikisa tsoka yako pasi uye dzokorora nerimwe gumbo.
2. Akagara Gumbo Anosimudza
- Gara pabhora tsoka dzako dzakaparadzana muchiuno.
- Zvishoma nezvishoma simudza gumbo rimwe kumusoro uye ubatisise kwemasekonzi mashoma.
- Dzikisa gumbo pasi uye dzokorora nerimwe gumbo.
3. Punga paBhora
- Isa bhora pasi pemaoko ako kuitira puranga repamberi.
-Batanidza yako musimboti uye ubate chinzvimbo kwenguva yakareba sezvaunokwanisa.
4. Bhora Push-Ups
- Isa bhora pasi pemaoko ako kune yakakwira push-up.
- Dzikisa muviri wako wakananga pasi uye sunda kumashure kumusoro.
5. Akagara Twist
- Gara pabhora tsoka dzako dzakati sandara pasi.
- Isa maoko ako kumashure kwemusoro wako uye shandura torso yako kune rimwe divi.
-Bata kwemasekonzi mashoma wobva wamonyorora kune rimwe divi.
6. Side Leg Inosimudza
- Gara pabhora netsoka dzako pamwechete.
- Simudza gumbo rimwe kunze kune rumwe rutivi, uchirichengetedza.
- Zvidzikisire pasi uye dzokorora nerimwe gumbo.
7. Bhora Jackknife
- Gara pabhora tsoka dzako dzakati sandara pasi.
- Renda mberi, uchiisa maoko ako pasi.
- Simudza makumbo ako uye torso kubva pasi, kugadzira V-chimiro.
- Kudzika kumashure pasi uye dzokorora.
Nguva yekutumira: Jun-12-2024