Litsela tse 5 tse bululetsoeng ke yoga ho ntlafatsa ho palama baesekele thabeng

"Oh no ... sehlooho se seng se tla re rekisetsa yoga ... Re bashanyana ba thata, ha re hloke seo!"

Lumellana, ha e le hantle ke seo u ileng ua ipolella sona ha u bona sehlooho sa sehlooho, na ha ho joalo?

Ak'u nahane hape, yoga ha se papali e etselitsoeng batho ba tenyetsehang, ba bonolo le ba super zen.

Ka ho sebetsa mesifa ea hau ka botebo, ho etsa hore e tenyetsehe (che, ha ua ahloleloa ho ba ea thata bophelong bohle), u tla fokotsa kotsi ea ho tsoa kotsi, u ntlafatse boemo ba hau, 'me u eketse boiketlo ba libaesekele.

Re beche?

Etsa lithupelo tsena tse 5 tse bululetsoeng ke yoga kamora khoeli e le 'ngoe ea ho palama libaesekele thabeng 'me u tla bona phapang 🌟!

Ke mesifa efe eo u ka e otlollang ka mor'a ho palama baesekele thabeng?

Ha re sa e elelloa, empa ho penta ha e le hantle ke boitšisinyo bo rarahaneng bo hlokang tšebelisano e ntle haholo (ho seng joalo ke ho oa!) Le mamello e kholo ea mesifa (ho seng joalo ha e sa le joalo. MTB, empa mohato o motle! ).

🤔 Ho otlolla ho lokile, empa ho otlolla ke eng?

• lumbar-iliac
• marago
• quadriceps
• li-tendon tsa popliteal
• mesifa ya namane e ka pele le e ka morao

Lumbar-iliac e otlolohile

Leeba Pose 🐦 – Kapotasana

Li-psoas li ka nkoa e le setsi sa 'mele ha se kopanya maoto, mokokotlo le sefuba. Sena ke sa bohlokoa haholo bakeng sa boleng ba phefumoloho ea rona, hobane e sebetsa haufi-ufi le diaphragm eo e hokahaneng le li-tendon, boemong ba plexus ea letsatsi.

Ka bokhutšoanyane: haeba diaphragm e tsamaea, mesifa ea psoas e tsamaea.

Haeba e sa otlolloe, e ka baka tsitsipano maotong le mokokotlong o tlase. Ka bokhutšoanyane, haeba re ne re tlameha ho otlolla e le 'ngoe feela, re ne re tla otlolla psoas!

Sheba 6 Essential Mountain Biker Yoga Poses

Ho otlolla dibono

Sitting Twist Pose - Ardha Matsyendrasana

Ho sotha ke sebaka seo mokokotlo oa mokokotlo o potolohang ho sona joalo ka sekurufu.

Li-crunches ke e 'ngoe ea litsela tseo re li ratang haholo hobane, ntle le ho khatholla mesifa e etsang hore ho palama libaesekele ho khathatse haholo:

• li thusa ho imolla tsitsipano mokokotlong
• li khutlisetsa ho tenyetseha mokokotlong oa rona
• li susumetsa tsamaiso ea rōna ea tšilo ea lijo.

Quadriceps e otlolohile

Post demi-ponture – Setu Bandhasana

Ha re lule re bua ka taba ena, kaofela ha rōna re hopola bohloko bo ileng ba kokobela ka hare ho matsatsi a 3, nako eo re neng re nahana hore re matla ho feta motho e mong le e mong, re nahana hore ha ho hlokahale hore re otlolle.

Half-bridge pose 🌉 e otlolla letheka, empa hape e matlafatsa lesapo la mokokotlo:

• ho fana ka sebaka pakeng tsa li-intervertebral discs tsa rona
• ho khatholla mesifa ea mokokotlo oa hau
• ho toning mesifa sebakeng sa lumbar

Sheba 6 Essential Mountain Biker Yoga Poses

Hamstring e otlolohile

Pose de la penne - Paschimottanâsana

Li-hamstrings ke mesifa e 3 e ka morao ea lirope e mathang ho tloha seropeng ho ea ka morao ho tibia le fibula.

Claw pose 🦀 e sebelisoa ha u lutse kapa u eme, u etsa qeto.

Haeba u sa khone ho ama menoana ea hau, u se ke ua tšoha! Sepheo ha se ho ea ka hohle kamoo ho ka khonehang, empa ho boloka mokokotlo oa hau o otlolohile.

Ho otlolla mesifa ea pele le ea morao ea tibial

Sebaka sa likamele - Ustrasana

Ha ho bonolo ho otlolla likhahla tsa hau ... Pose ena 🐫 e loketse ho otlolla karolo e ka pele ea 'mele, ho tloha ntlheng ea maoto ho ea molaleng.

Leha ho le joalo, mekoloko ena ea morao ha e khothalletsoe ho batho ba nang le likotsi tsa mokokotlo le migraine.

Ka mor'a boemo ba kamele, re khothaletsa lesea la lesea, le tla phutholoha mokokotlo oa hau.

Seemo sa Ngwana 👶 - Balasana

Ho ea pele

UtagawaVTT e kopane le litsebi tse peli tsa libaesekele tsa lithaba, Sabrina Johnnier le Lucy Paltz, ho theha lenaneo la koetliso le reretsoeng ho ntlafatsa mokhoa oa ho palama motho e mong le e mong (ho sa tsotellehe hore na re lokisetsa tlhōlisano kapa re batla keletso e tobileng ea ho qetela ho ntlafatsa mekhoa ea rona).

Seminara ena ea koetliso ke eona feela lenaneo le reretsoeng ho palama libaesekele tsa lithaba ka kakaretso. E kenyelletsa, har'a lintho tse ling, lenaneo la ho ikoetlisa le ho hlaphoheloa ha yoga.

Sabrina Johnnier, Mokoetlisi oa Libaesekele tsa Thaba le Mosuoe oa Yoga, o thehile boikoetliso bo etselitsoeng batho ba libaesekele tsa lithaba moo a hlalosang motsamao o mong le o mong le phoso e sa lokelang ho etsoa.

Fumana ho eketsehileng ka lithupelo tsa MTB:

Lisebelisoa:

• www.casayoga.tv,
• delphinamarieyoga.com,
• sprityoga.com

📸: Alexeyzhilkin - www.freepik.com