1900 lines
61 KiB
JSON
1900 lines
61 KiB
JSON
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"ket" :"Banyak pria cenderung memiliki otot dada dan perut yang pendek dan kencang karena latihan kekuatan.<br>Meskipun memiliki kekuatan pada otot-otot ini adalah hal yang bagus, tubuh sangat menyukai keseimbangan. Jadi Pose Unta adalah pose yoga yang sempurna bagi pria untuk memanjangkan jaringan tersebut.<br>Mulailah berlutut dengan jari-jari kaki terselip di bawah<br>Letakkan tangan Anda di belakang Anda pada sakrum (tulang berbentuk segitiga di bagian atas panggul Anda)<br>Tekan panggul Anda ke depan dan sedikit ke bawah untuk menciptakan panjang di punggung bawah Anda<br>Aktifkan otot inti, otot bokong, dan paha depan, lalu rapatkan siku dan tulang belikat di belakang punggung<br>Sedikit saja, condongkan tubuh Anda ke belakang untuk melebarkan dan membuka dada Anda<br>Anda bisa tetap apa adanya atau melepaskan tangan Anda untuk menangkap pergelangan kaki Anda. Jika Anda mengambil opsi ini, atur ulang dengan menekan panggul ke depan dan rapatkan tulang belikat untuk membuka dada.<br> Tahan beberapa kali napas dalam-dalam lalu tekuk lutut dalam-dalam dan lepaskan tempat duduk Anda ke tumit",
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"ket":"Bukan rahasia lagi bahwa pria cenderung memiliki otot paha belakang yang kaku. Bagi kebanyakan pria, hal ini mungkin disebabkan oleh olahraga yang mereka lakukan atau sekadar cara mereka duduk di tempat kerja. Untungnya, ada pose yoga yang sempurna untuk membantu<br>Start on all fours with your shoulders stacked over your wrists and your hips stacked over your knees<br>Step your right foot forward next to your right thumb<br>Flex your right ankle and point your toes toward the sky<br>Keep your hips aligned over your left knee and slide your right heel forward to work your leg toward straight as far as you comfortably can<br>Energetically draw your front heel and your back knee toward each other to square your hips toward the top of your mat<br>Option to stay as you are or lead with your chest and hinge from your hips to fold forward over your right leg<br>Hold for a few deep breaths and then switch sides",
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"ket": "Pose yoga hebat lainnya untuk membangun kekuatan dan kelenturan, Pose Lumba-lumba memperkuat dan meregangkan dada dan bahu sekaligus menciptakan panjang di bagian belakang kaki.<br>Mulailah dengan posisi merangkak dengan bahu bertumpu pada pergelangan tangan dan pinggul bertumpu pada lutut<br>Turunkan lengan bawah Anda ke lantai dan sejajarkan siku di bawah bahu Anda<br>Turunkan dengan kuat ke lengan bawah Anda dan selipkan jari-jari kaki Anda ke bawah<br>Angkat lutut dari lantai dan regangkan kaki ke arah lurus<br>Arahkan tulang duduk Anda ke arah langit dan panjangkan seluruh tubuh punggung Anda<br>Terus turunkan tubuh ke lengan bawah dan tekan lantai menjauh saat Anda meleburkan dada ke arah paha<br> Tahan beberapa kali napas dalam-dalam sebelum melepaskannya kembali secara perlahan",
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"ket":"Postur kuat lainnya, Crow Pose adalah salah satu pose yoga terbaik untuk pria karena menyeimbangkan kekuatan dan mobilitas dengan sempurna.<br>Mulailah dengan posisi berdiri ke depan dengan lutut ditekuk dalam-dalam<br>Letakkan telapak tangan Anda di lantai, kira-kira selebar bahu dan rentangkan jari Anda lebar-lebar<br>Bangkitlah dengan ujung kaki Anda dan angkat pinggul Anda tinggi-tinggi<br>Rentangkan lutut Anda dan geser setinggi mungkin ke atas lengan Anda (semakin dekat ke ketiak, semakin baik!)<br>Remas kaki Anda di sekitar lengan atas dan tekan lengan atas ke kaki secara merata<br>Bulatkan punggung Anda dalam-dalam dan lihat ke depan<br>Condongkan beban Anda ke depan hingga kaki Anda menjadi ringan dan mudah terangkat dari lantai<br>Dekatkan tumit Anda ke arah tempat duduk, bulatkan punggung Anda lebih banyak, dan tekan lantai menjauh untuk mengangkat pinggul Anda lebih tinggi<br>Tahan gravitasi selama beberapa kali menarik napas dalam-dalam sebelum melepaskannya kembali dengan hati-hati",
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"ket": "Bahkan pria terkuat pun memerlukan istirahat, dan Pose Anak adalah pose yoga yang sempurna bagi pria untuk melakukan hal tersebut – istirahat dan memulihkan diri.<br>Mulailah dengan posisi merangkak dengan bahu bertumpu pada pergelangan tangan dan pinggul bertumpu pada lutut<br>Condongkan pinggul Anda ke belakang untuk bertumpu pada tumit Anda<br>Rentangkan kedua lutut Anda atau rapatkan – temukan yang lebih nyaman bagi Anda<br>Lepaskan kepala Anda ke penyangga atau lantai dan bulatkan seluruh punggung tubuh Anda<br>Relakskan lengan Anda ke posisi yang nyaman<br>Pejamkan mata Anda dan lakukan pelepasan lembut selama beberapa tarikan napas panjang dan dalam",
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