Okuqukethwe
Ukuvumelana nezimo - mhlawumbe isimo sokuzikhethela umzimba omuhle wezemidlalo. Kodwa-ke, ikhono lokwenza "ibhuloho" alidingeki ebuhleni kuphela kodwa nasempilweni. Ukuhamba okwanele komgogodla - isiqinisekiso sokuthi awusoze walandela ubuhlungu beqolo nokuma komzimba kuzohlala kuyinkosi.
Ukuzivocavoca umzimba okungu-30 okuphezulu emuva
Ukuzivocavoca okuphezulu okungu-10 kokuguquguquka kwemuva (kwabaqalayo)
Uma uvivinya umzimba njalo ngomhlane oguqukayo, uzobe usususa ukungezwani, ukukhathala, izibopho zemisipha futhi ngeke nje uzizwe umuhle kepha futhi uzobukeka umuhle. Ngaphezu kwalokho, uzofunda ukwenza ukuma okuningi okunzima kwe-yoga futhi ungaziqhenya ngabo.
Yenza umsebenzi ngamunye ngemijikelezo yokuphefumula engu-5-10 noma ubale isikhathi samasekhondi angu-30-40. Ngokuhamba kwesikhathi ungangezelela isikhathi.
1. Ukugoba umile umile
Yini inzuzo: Yenza ukuhambisa umgogodla we-thoracic futhi iqinise imisipha ejulile yangemuva futhi ilungele ukuma komzimba.
Ungenza kanjani: Sukuma uqonde uzwe iphansi eliqinile ngaphansi kwezinyawo zakho. Kubalulekile ukuma phansi, uzizwe zonke izinyawo zingaphezulu. Ngemuva kwalokho beka izandla zakhe okhalweni lwakho bese uqala ukuncika emuva, ubukhulu buguquke ngemuva. Gcina ibhalansi ukuze ungalahli ibhalansi, le nyonga ingasebenza phambili kancane.
Indlela yokwenza lula: Yenza umsebenzi wokuzivumelanisa nezimo emuva, uhleli esihlalweni, uzama ukugoba ngangokunokwenzeka, kepha ngaphandle kokutshekisa ikhanda.
2. Isimo seSphinx
Ziyini izinzuzo: Kuthuthukisa ukuguquguquka komgogodla ongezansi, kukhuthaza umoya omncane nokususa imisipha.
Ungenza kanjani: Lala ngesisu, uncike ezingalweni zangaphambili. Phakamisa indawo ebiyiwe ngaphandle kokuphakamisa ukhalo phansi. Intende yesandla sakho, ungayivala noma uyishiye ilele ngokufana komunye nomunye. Bheka uqonde, ungalahli ikhanda lakhe. Yizwa uthambile usuka entanyeni uye okhalweni.
Indlela yokwenza lulaLokhu kuvivinya ukuguquguquka kwemuva kulula ukukwenza noma ngabaqalayo ngokuphelele, kepha uma unezinkinga ezisezingeni eliphansi, kunconywa ukuthi ungawuphakamisi umzimba futhi usesimweni imizuzwana embalwa.
3. Ukugoba ngemuva
Ziyini izinzuzo: Ithuthukisa ukuhamba komgogodla engxenyeni engenhla, iqinisa imisipha yangemuva, iqeda ukungezwani neziqeshana emahlombe nasemgogodleni we-thoracic.
Ungenza kanjani: Lala ngesisu uphumule entendeni yesandla noma engalweni. Bese uthola izandla eziqondile ngemuva kwakhe, uzidonse emzimbeni bese uphakamisa umzimba. Kufanele uzwe ukungezwani kwemisipha yangemuva nokwelula isifuba. Zama ukungatshekisi ikhanda lakho uphinde uphakamise imilenze.
Indlela yokwenza lula: Yenza umkhombe uphumule engalweni, njengokuma kweSphinx.
4. Ukuzivocavoca “Ukubhukuda”
Ziyini izinzuzo: Ithuthukisa imisipha yangemuva, ithuthukise ukuguquguquka komgogodla, iqinisa imilenze, ithuthukise ukulinganisela nokuxhumanisa.
Ungenza kanjani: Lala ngesisu, izandla zidonsela phambili. Bese uphakamisa izandla nomzimba phezulu, izinyawo zakhe zilele phansi buthule. Bese ngokunye uphakamisa ingalo nomlenze ophambene, ulingise ukunyakaza kokubhukuda emanzini. Yenza ukuzivocavoca nge-amplitude ephezulu, kepha uhamba ngokushelela, hhayi ngokucijile.
Indlela yokwenza lula: Yenza umsebenzi wokuzivumelanisa nezimo emuva nge-amplitude encane noma uphakamise izandla kuqala, bese izinyawo.
I-5. Ikati
Ziyini izinzuzo: Imisipha ephumuzayo, ithuthukisa ukuhamba kwekholomu yomgogodla, isiza ukuthuthukisa ukuguquguquka kwangemuva.
Ungenza kanjani: Yima ngazo zozine, ubeke izandla zakho ngaphansi kwamalunga ehlombe nethanga ngaphansi kwamathambo okhalo. Ngemuva kwalokho vegimite futhi uvimbele emuva, ulingisa ikati. Ngokuphambuka kwesilevu phakamisa ngenkathi udonsa - yehlisa ikhanda lakho phansi. Sebenza nge-amplitude ephezulu, kepha ngejubane elincane ukuvimbela ubuhlungu.
Indlela yokwenza lula: Nciphisa ubukhulu nesilinganiso, uma kunezinkinga ngomhlane ongezansi, entanyeni noma kwezinye izingxenye zomgogodla.
6. Izinyawo zokubamba kuzo zozine izinyawo
Ziyini izinzuzo: Kuthuthukisa ukulinganisela nokuxhumanisa, kuthuthukisa ukuguquguquka kwangemuva, kunomphumela wokuthambisa.
Ungenza kanjani: Yima ngazo zozine bese uphakamisa umlenze owodwa phezulu, uqondise idolo. Ingalo ephikisayo futhi ubambe iqakala noma unyawo lomlenze ophakanyisiwe, ugoba ngemuva. Landela ibhalansi, lokhu kuthwala isisindo engalweni nasemlenzeni okuphumule phansi. Ungakhohlwa ukuphinda kolunye uhlangothi.
Indlela yokwenza lula: Yenza umsebenzi wokuzivumelanisa nezimo emuva, ugoba umlenze edolweni, kodwa ungawuphakamisi kakhulu ngaphezu kwephansi. Ungasebenzisa futhi ibhande lokuqina noma ithawula ukubamba unyawo.
7. Isimo se-half-bridge
Yini inzuzo: Iqinisa imisipha yangemuva, izinqe namathanga, yelule umgogodla, iqinise imisipha yaphansi ye-pelvic.
Ungenza kanjani: Lala ngomhlane udonse unyawo ukhalo, ukwenza lokhu ugoqe amadolo akho. Phakamisa i-pelvis ngamahlombe, entanyeni nasekhanda elele phansi, izinyawo zikububanzi bamahlombe. Izandla ziyakwazi ukubamba amaqakala noma ukuwafaka emzimbeni. Cindezela ama-glutes phezulu bese uzama ukuphakamisa i-pelvis phezulu ngangokunokwenzeka ukuze uthuthukise ukuguquguquka komhlane ngangokunokwenzeka.
Indlela yokwenza lula: Gcina iqolo elingezansi ngezandla zakho lapho wenza izivivinyo zokuzivumelanisa nezimo emuva, ngakho-ke ukunciphisa umthwalo emhlane ongemuva, kepha ucace ngokwengeziwe nge-thoracic.
8. Ukusonteka kwenja ebheke phansi
Yini inzuzo: Yelula amahlombe nomgogodla, iqinisa isandla iphinde yehlise iqolo engezansi.
Ungenza kanjani: Yima endaweni yebhande bese uphakamisa i-pelvis phezulu, uthathe inja ebheke phansi ebheke phansi. Ngesandla esisodwa bamba iqakala lomlenze ophambene, ugcine emuva iqonde. Ngemuva kokuphefumula okumbalwa, shintsha izinhlangothi.
Indlela yokwenza lula: Gobisa amadolo, yima ngonyawo noma uvule imilenze yakho banzi uma wenza ukuma. Ungaphinda uhudule isandla unyawo olubhekene nakuso esiseduzane, kulesi sikhundla, i-curl okulula ukuyenza.
9. Ukujija ngemuva
Yini inzuzo: Lokhu kuvivinya umzimba kungukuguquguquka kwemuva kuthuthukisa ukuhamba komgogodla, ikakhulukazi isigaba esezansi, kusiza ukuthuthukisa ukuguquguquka komhlane futhi kuqinise imisipha.
Ungenza kanjani: Lala ngomhlane udonse unyawo uye okhalweni, ugobise umlenze wangakwesokunxele emadolweni. Isandla sobunxele siya eceleni. Ukusonteka emgogodleni we-lumbar, thatha idolo ngakwesokunene. Cindezela kancane edolweni ngesandla sakho sokudla, wehlise phansi phansi. Zama idolo ukuthinta phansi. Bamba lesi sikhundla semijikelezo eminingana yokuphefumula bese wenza ukuvivinya umzimba ngakolunye uhlangothi.
Indlela yokwenza lula: Ingabe ukuvivinya umzimba ngokunethezeka kwe-amplitude kungawisa idolo lakho phansi.
Ukuzivocavoca okungu-14 komzimba ophezulu
10. I-Arc ilele ngomhlane
Yini inzuzo: Lokhu kuvivinya umzimba kungenxa yokuguquguquka kwemumva kwelula umgogodla, kuthuthukisa ukuhamba, kuveze uMnyango wehlombe, futhi kubuye kupholise nomhlane ongezansi.
Ungenza kanjani: Lala ngomhlane, izandla zihlangene ekhanda lakhe. Omunye umlenze wafaka omunye. Jikela umzimba nezinyawo ohlangothini olulodwa, umzimba ufane ne-arc. Zizwe ululeke kanjani umgogodla emgogodleni we-thoracic ne-lumbar, futhi uveze amalunga ehlombe.
Indlela yokwenza lula: Beka izandla zakho ezinhlangothini zombili zomzimba, ungazigoqi ngemuva kwekhanda lakhe.
Ukuzivocavoca okuphezulu okungu-10 kokuguquguquka kwemuva (okuthuthukile)
Ukuze uthuthukise ukuguquguquka kwemumva, udinga ukufaka ezinhlelweni zokuzivocavoca kusuka ku-yoga nokwelula, okusiza ukwelula imisipha nokwenza umgogodla uhambe kamnandi. Ngenxa yalokhu, ngeke nje ukwazi ukwenza ibhuloho, kepha futhi uzofunda ukuma kwama-king cobras, anyanisi noma inhlanzi, okudinga ukuguquguquka okukhulu komgogodla.
Yenza ukuzivocavoca ngakunye kwemijikelezo yokuphefumula engu-5-10 noma ubale isikhathi samasekhondi angu-30-40, ngokuhamba kwesikhathi ungangeza isikhathi.
1. Buza inja ebheke phansi
Yini inzuzo: Uqinisa emuva, welula imisipha yangemuva, asuse ukungezwani emahlombe.
Ungenza kanjaniYima endaweni yokucima ukoma, uphakamise ukhalo lwakho phezulu, ugcine izandla nezinyawo phansi. Zama ukubeka ikhanda phakathi kwamahlombe akho ukuze uzwe ukunwebeka okuphezulu emuva. Izinzwa ezibuhlungu ngemuva kwamathanga namathole, ungama phezu kwezidladla.
Indlela yokwenza lula: Ngesikhathi sokwenziwa kokuzivocavoca kokuguquguquka kwangemuva kugobisa amadolo akho kancane, ngakho-ke ususa ukugxila kwakho emisipheni yemilenze futhi ungagxila emuva. Ngenkathi ubuya emuva kubalulekile ukwelula ngangokunokwenzeka. Futhi i-pose ingenziwa lula uma ubeka izinyawo zakho zibanzi kancane kunamahlombe.
2. Icobra pose
Ziyini izinzuzo: Kuthuthukisa ukuguquguquka komgogodla ophansi, kuthuthukisa ukuma komzimba, kuqede izinhlungu emhlane ongezansi.
Ungenza kanjani: Lala ngesisu, uphumule phansi ngezandla. Bese uqondisa izandla, uphakamise umzimba phezulu. Isinqe nezinyawo phansi. Bheka ngqo futhi ungafaki i-SAG kakhulu ngemuva, ukuze ungalimali.
Indlela yokwenza lula: Lapho umqolo ongezansi onenkinga, kunconywa ukuthi uphakamise kancane ukhalo ukuze ususe isisindo ku-lumbar. Ngemuva kokwenza i-pose yengane ukuze uphumule emhlane ongezansi.
3. Iposi yinkosi uCobra
Ziyini izinzuzo: Isiza ukuthuthukisa ukuguquguquka kwemuva, iqeda izinhlungu, izibopho, nokuqina emzimbeni wonke, kuthuthukisa ukuma komzimba.
Ungenza kanjani: Lala ngesisu uphumule phansi ngezintende. Bese uphakamisa umzimba wakho kube sengathi wenza ucwaningo lweCobra. Ukuhlala kulesi sikhundla, ukugoba amadolo akho futhi ngasikhathi sinye wenze ukugoba ngemuva, uthathe ikhanda lakhe emuva. Hudula amasokisi izinyawo ziye emuva kwekhanda, okuphezulu kakhulu ukubola emuva.
Indlela yokwenza lula: Gobisa amadolo akho, uqhubeke nokudonsa amasokisi, kepha bheka ngqo phambili, ungalilahli ikhanda emuva.
4. Ukuma kwekamela
Ziyini izinzuzo: Kuthuthukisa ukuguquguquka komgogodla, kususe izibopho emgogodleni we-thoracic, kukhuthaza ukuma okuhle.
Ungenza kanjani: Yima ngamadolo akho, kufanele uthole i-engeli efanele phakathi kwemilenze nezinqulu. Shintsha umhlane wakho, ungaliphonsi emuva ikhanda lakhe, nezandla zibambe amaqakala. Yelula imisipha ye-pectoral lapho ugoba, thatha i-blade yakho, kepha ungavumeli ukungakhululeki emhlane ongezansi.
Indlela yokwenza lula: Ngesikhathi sokuphambuka, gcina izandla zakho okhalweni, ungazishiyi emaqakaleni, kodwa uzama ukugcina izindololwane zingaphakathi.
5. Isimo sikaSuperman
Ziyini izinzuzo: Kuqinisa izingalo nomhlane, okwenza umgogodla uguquke kalula, kuthuthukisa umqondo wokulinganisela.
Ungenza kanjani: Lala ngesisu bese ugcina izingalo zakho zikhululekile. Imilenze nesinqe kucindezelwe phansi. Bese udonsa izingalo eziqonde phambili, uphakamise umzimba. Zizwe uthanda ukusebenza imisipha yangemuva, welula umgogodla kanye nobunzima be-gluteal. Ungalilahli ikhanda lakhe, bheka ngqo phambili, ugxile ekusebenzeni kwemisipha nokuphefumula.
Indlela yokwenza lula: Yenza ukuvivinya umzimba, ushintshanise isandla ngasinye esinye ulale engalo yakhe.
6. Ukuma komnsalo
Yini inzuzo: Kuqinisa imisipha yezingalo, emuva nezinqe, kusiza ukuthuthukisa ukuguquguquka kwemuva, kuqeqesha ibhalansi.
Ungenza kanjani: Lala ngesisu uphumule entendeni yesandla noma engalweni. Beka izandla zakho ngemuva kwakho bese uguqa ngasikhathi sinye. Izithende kufanele zikhombe phezulu. Hlanganisa izandla zakho bese ugoba iqakala ngangokunokwenzeka ngemuva, ungalilahli ikhanda emuva. Amasokisi umlenze uhudula ubuyele emphumeleni ukuma okufana nethayi yomnsalo.
Indlela yokwenza lula: Sebenzisa ithawula noma itheyiphu yokuqina ukuze ubambe amaqakala. Ungenza futhi ukuma, uphakamise izinkalo kakhulu, kuzoba lula ukuzifundela abaqalayo.
7. I-Bridge pose
Yini inzuzo: Yelula umgogodla, ithuthukise ukuguquguquka kwemhlane, iqeda izinhlungu, yehlisa amahlombe, ilungise ukuma okugoqiwe, ithobe ingqondo.
Ungenza kanjani: Lala ngomhlane bese ubeka izintende zezandla zakho ohlangothini ngalunye lwekhanda ngokuziphendulela ngaphakathi. Ngenxa yezintende ezibheke ngasezinyaweni, nezindololwane zaphakama. Gobisa imilenze yakho bese uphakamisa ukhalo phezulu, uqondise izingalo. Zama ukuqondisa amadolo akho nezindololwane ukugoba ngemuva kubukeke njengebhuloho langempela eliyindilinga.
Indlela yokwenza lulaUhlobo olwenziwe lula lwesimo sebhuloho yinoma ikuphi ukwehluka kwebhuloho, okungenziwa kalula ngabaqalayo.
Ungakhuphukela kanjani ebhulohweni: igxathu negxathu
8. Isimo senhlanzi
Ziyini izinzuzo: Kuthuthukisa ukuguquguquka komgogodla ongezansi, kuvuselele imisipha yaphansi, kukhulise ukuguquguquka kwezinqulu.
Ungenza kanjani: Lala ngomhlane bese ugoba amadolo akho, ubeke izicathulo nhlangothi zombili zomzimba. Bese uphakamisa umzimba up, kanti emuva nezinqe kufanele kuthinte phansi. Izandla zakhe zilele eceleni komzimba. Ungenza futhi ukuma kwezinhlanzi kusuka endaweni yeLotus. Hlala endaweni yeLotus bese uncika emuva, wehlise ukhalo nangemuva kwekhanda phansi.
Indlela yokwenza lulaUhlobo olwenziwe lula lwenhlanzi lwenziwa ngemilenze eqondile. Ngalokhu udinga ukulala ngomhlane uphakamise umzimba uphakamise umhlane wakho. Uma le nketho kulula ukuyenza, zama ukugoba umlenze owodwa edolweni bese umdonsela kuye, udale uhhafu weLotus.
9. Ukuhlanekezela ukuma kwetafula
Ziyini izinzuzo: Kuthuthukisa ukuguquguquka komhlane ongaphezulu, kuqinisa izingalo namahlombe, kuthuthukisa ukulinganisela nokuxhumana.
Ungenza kanjani: Yima kuzo zonke izinyawo ezine, esimweni sokuqala sekati. Bese uphakamisa isandla esisodwa uphakamise ikhanda nomzimba ngemuva kwakhe. Bheka phezulu entendeni yesandla noma phambili. Ukudluliswa kwesisindo somzimba ngakwesinye isandla.
Indlela yokwenza lula: Esikhundleni sokuphakamisa uqonde phezulu, beka isandla sakho okhalweni bese uguqula umzimba wakho ubheke ngakuye. Ukujija nge-amplitude encane, engatholwa yinoma ngubani oqalayo.
10. Isimo sokuzelula umdlwane
Yini inzuzo: Yelula umgogodla, isize ukuthuthukisa ukuguquguquka kwemumva, yehlisa amahlombe nomhlane ongezansi, ukukhathala okuvela emzimbeni wonke.
Ungenza kanjani: Yima kuzo zonke izinyawo ezine, ugobise umhlane wakho, welula izandla phambi kwakhe. Lala ngesifuba sakho phansi, sengathi udinga ukukhasa ngaphansi kwenduku ephansi. Umsila ufinyelela phezulu. Yelula emuva ngangokunokwenzeka, ugoba kancane ngemuva.
Indlela yokwenza lulaUhlobo olwenziwe lula luyindawo yokuma kwengane, lapho isinqe nezinqulu zisemakhanda, nebunzi lithinta phansi.
Ibhonasi: Pose yengane
Ziyini izinzuzo: Uphumuza emuva, ikakhulukazi umgogodla we-lumbar, kwandisa ukuhamba komgogodla, kuthoba ingqondo nomzimba. Lokhu kuvivinya akuthinti ngqo ukuguquguquka kwakho emuva, kepha kukusiza ukuthi uphumule ngemuva kokuma okujulile nokuyinkimbinkimbi. Beka ingane njalo ngemizuzu emihlanu ngesikhathi sokuzivocavoca ekuguquguqukeni emuva.
Ungenza kanjani: Yima ngazo zozine bese wehlisa isinqe sakho ezithendeni, welula izingalo zakho phambi kwakhe. Inhloko ithinta phansi, ibuyele emuva iqonde, ukugoba kancane komphumela wokwelula bekuvezwa kakhulu.
Indlela yokwenza lula: Beka izandla zakho ezinhlangothini zombili zomzimba, ungazidonseli phambili. Ikhanda lingazungeziswa ukukhulula intamo. Lesi sikhundla sikhulula ngokuphelele ukungezwani emgogodleni futhi siselula ngobumnene.
Bona futhi:
- Ukuzivocavoca imilenze nezinqe: uhlelo lwabaqalayo (Usuku 1)
- Imishini yeCardio yasekhaya: ukubuyekeza, ubuhle nobubi, izici
- Ukuzivocavoca okuphezulu okungama-30 okuyi-static (isometric) emzimbeni womzimba
I-Yoga nokwelula uMhlane nezinkalo