Yoga Prenatal zuru oke maka ọnwa nke abụọ nke afọ ime gị

Ndinaya

• Mepee oche mgbagọ
• Osisi Osisi
• Na-eguzo aka na ụkwụ
• Warrior II
• Agha azụ
• Triangle
• Ihe ịma aka Triangle Oblique
• Nkịta na -agbada
• Cat-Ehi
• Mgbanwe Chaturanga Push-Up
• Akụkụ Plank Knee-gaa n'ikpere
• Ọnọdụ nwata
• Ihulata ikpere n'ala
• dike Pose
• Nyochaa maka

Nnọọ na ọnwa nke abụọ gị. Baby na-eto eto ntutu (ee, n'ezie!) na ọbụna na-eme ya ma ọ bụ nke ya omume na gị afọ. Ọ bụ ezie na ahụ gị dị ntakịrị karịa iburu onye njem ọzọ, onye njem ahụ na -ebuwanye ibu! .

Ọ bụ ezie na imega ahụ n'oge ime dị oke nchebe ma nwee ọtụtụ uru, enwere ụfọdụ uru maka ịhazigharị yoga gị ka ọ dabara nke ọma na ahụ mama gị na-agbanwe agbanwe. Nke a na -asọba, site n'ikike ỌdịdịOnye bi yogi Heidi Kristoffer, na-agbakwunye ihe ngosi zuru oke maka inyere ahụ gị aka ịchịkwa ọ joyụ (na, TBH, mgba) nke afọ ime yana nkwadebe maka nnukwu ụbọchị na-abịa.

Otu o si arụ ọrụ: Soro Heidi na-aga n'ihu, ma ọ bụ were ntuziaka nzọụkwụ site n'okpuru. Echefukwala ikwughachi mmiri ahụ n'akụkụ nke ọzọ. Na -achọ mgbatị ahụ siri ike karị? Were mgbatị ahụ kettlebell dị mma maka ime ime were gaa n'ọkwa ọzọ.

Mepee oche mgbagọ

A. Guzo n'elu ugwu nwere ụkwụ obosara n'úkwù na ogwe aka n'akụkụ, ọbụ aka chere ihu.

B. Mgbapụ ịnọdụ ọdụ n'úkwù wee gbuo ikpere n'ala ka ọ gbadata n'oche oche, na -egbochi ikpere ka ọ ghara ịga n'ihu na mkpịsị ụkwụ. Rịba aka gị n'elu, biceps site na ntị.

C. Kuuku ume, wee kupụ ume ka ọ gbagọọ isi n'aka ekpe, gbatịa ogwe aka nri gaa n'ihu na ogwe aka ekpe azụ, n'otu n'otu n'ala. Debe hips na ikpere square.

D. Kukuo ume ka ịlaghachi n'etiti, wee kwugharịa ntụgharị ahụ n'akụkụ nke ọzọ.

Tinyegharịa maka iku ume 3 n'akụkụ ọ bụla.

Osisi Osisi

A. Site na ọnọdụ ugwu, tụgharịa ibu n'elu ụkwụ aka ekpe.

B. Welie ikpere aka nri gaa n'akụkụ wee jiri aka tinye ụkwụ aka nri megide apata ime aka ekpe ebe ọ bụla dị mma.

C. Ozugbo kwụsiri ike, pịa ọbụ aka ọnụ n'ekpere guzoro n'ihu igbe.

Jide ume 3.

* Ndị mbido kwesịrị ime ihe ọ bụla na-edozi ihe na mgbidi ma ọ bụ jiri oche maka nchekwa.

Na-eguzo aka na ụkwụ

A. Site n'okwu osisi, bulie ikpere aka nri ka ijiri mkpịsị aka aka nri na etiti etiti jide mkpịsị ụkwụ ukwu aka nri.

B. Ozugbo kwụsiri ike, pịa banye n'ụkwụ aka nri ka ịchụpụ ya n'akụkụ ruo mgbe ikpere aka nri kwụ ọtọ mana akpọchighị ya.

C. Ọ bụrụ na ọ dị mma, gbatịa ogwe aka ekpe gị n'akụkụ. Mee ka obi welie elu ma rute okpueze nke isi n'elu elu ụlọ.

Jide ume 3.

Warrior II

A. Site na iguzo ọtọ ruo na ụkwụ, jiri nwayọ gbuo ikpere aka nri wee weghachite ụkwụ aka nri na etiti.

B. Na -emetụghị aka, were ụkwụ aka nri were ụkwụ ukwu azụ, ụkwụ yie azụ ute iji banye dike II. Mkpịsị ụkwụ aka ekpe ka na-atụ aka n'ihu na-ehulata ikpere n'ihu n'ogo ogo 90.

C. Mepee igbe n'aka nri wee gbatịa ogwe aka ekpe gaa n'ihu na ogwe aka nri azụ, n'otu n'otu n'ala. Lelee n'elu mkpịsị aka ekpe.

Jide ume 3.

Agha azụ

A. Site na onye agha nke abụọ, tụgharịa nkwụ n'ihu wee chee ihu n'uko, wee rute ya elu na elu. Daghachi azụ azụ, na-ezu ike n'aka nri n'ụkwụ aka nri.

B. Ọkpụkpụ gburugburu na -emeghe n'ebe elu ụlọ wee na -ele anya n'okpuru ogwe aka ekpe.

Jide ume 3.

Triangle

A. Site na reverse warrior, gbatịa ụkwụ n'ihu wee bulie elu ka ọ kwụ ọtọ, ogwe aka gbatịpụrụ dịka dike II.

B. Mgbanwe hips n'azụ ụkwụ aka nri wee rute n'ihu n'ihu ụkwụ aka ekpe, na -emepe obi gaa n'aka nri.

C. Debe aka ekpe na ncha aka ekpe, ngọngọ, ma ọ bụ ala, ma setịpụ aka nri gị aka nri n'elu, mkpịsị aka gị n'elu ụlọ.

Jide ume 3.

Ihe ịma aka Triangle Oblique

A. Site na nkwụ triangle, gbatịa aka nri gaa n'ihu, biceps na ntị.

B. Welie ogwe aka ekpe ka ọ dị ka ogwe aka nri, na -ejide anụ ahụ n'otu ọnọdụ.

Jide ume 3.

Nkịta na -agbada

A. Site na ịma aka triangle oblique, kukuo ume ka ọ rute azụ wee gbadaa ikpere n'ihu ka ọ gafere site na mgbagha maka ume 1.

B. Bugharịa gaa na nkwanye aka na -aga n'ihu iji seta ụkwụ aka ekpe, wee kwụpụ ụkwụ aka ekpe n'akụkụ aka nri.

C. Pịa n'ọbụ aka wee bulie úkwù gbagote n'uko ụlọ, na-pịa igbe chere ihu n'ọgbụgbọ iji mepụta ọdịdị ihu "V" maka nkịta ala.

Jide ume 3.

Cat-Ehi

A. Site na nkịta gbadara ala, ikpere ala ruo ala maka ọnọdụ tebụl, itule aka na ikpere na ubu karịa nkwojiaka.

B. Na -eku ume ma na -agbada afọ n'ala, na -ebuli isi na ọkpụkpụ ọdụ na -aga n'uko ụlọ.

C. Na-ekupụ ọkpụkpụ azụ n'akụkụ elu ụlọ, na-adaba isi na ọkpụkpụ ọdụ n'ala.

Tinyegharịa maka iku ume 3 ruo 5.

Mgbanwe Chaturanga Push-Up

A. Site n'ọkwa tebụl, selata ikpere gị azụ na sentimita ole na ole ruo mgbe ahụ ga -eme ahịrị kwụ ọtọ site n'ubu ruo n'ikpere ịmalite.

B. Na-eku ume ka ikpere ikpere ụkwụ laghachi azụ n'akụkụ ọgịrịga, na-agbada obi ruo n'ikpere aka maka mkpọsa Chaturanga.

C. Kupụ ume ka ịpịa n'ọbụ aka iji kwapụ obi site n'ala ka ịlaghachi n'ọnọdụ mmalite.

Tinyegharịa ume 3 ruo 5.

Akụkụ Plank Knee-gaa n'ikpere

A. Site n'ọkwa mgbali gbanwegharịrị, tụgharịa ibu n'ọbụ aka ekpe na ikpere aka ekpe, gbatịa ụkwụ aka nri ogologo na ụkwụ aka nri na-abanye n'ala.

B. Na -ebuli úkwù gị elu, gbatịa aka nri gị n'elu, mkpịsị aka gị ruo n'uko ụlọ, na -emepe obi n'aka nri ma na -elegide anya n'uko ụlọ.

C. Na -eku ume ka ịgbatị aka nri gị gaa n'ihu, biceps site na ntị, ma bulie ụkwụ aka nri ka ọ fepụ n'ala ka ọ malite.

D. Na-ekupụ ume ma gbadaa ogwe aka nri na ụkwụ aka nri iji dọta ikpere na ikpere ọnụ.

Tinyegharịa maka iku ume 3 ruo 5, wee mee 3 ruo 5 gbanwee Chaturanga push-ups.

Ọnọdụ nwata

A. Site na tebụl, tụgharịa úkwù azụ ka izu ike n'ikiri ụkwụ na ikpere sara mbara, na-eweda ike n'ala n'etiti ikpere.

B. Gbatịa aka gị n'ihu, ọbụ aka na -agbada n'ala.

Jide ume 3 ruo 5.

Ihulata ikpere n'ala

A. Site na tebụl, gbaa ikiri ụkwụ aka nri gaa n'akụkụ aka ekpe wee jiri aka ekpe rute azụ iji jide ọnụ ime ụkwụ aka nri.

B. Na -eku ume ka ị laa azụ site n'ụkwụ aka nri, na -emepe igbe ma na -agbatị elu na elu ụlọ. Na-ele anya n'ihu.

Jide ume 3 ruo 5.

dike Pose

A. Site na tebụl, tụgharịa hips azụ n'ụkwụ wee nọdụ ogologo.

B. Aka ezumike ebe ọ bụla dị mma.

Jide ume 3 ruo 5.

Nyochaa maka