Amandla amakhulu ayesenhliziyweni yenqubo yokunyuka yoga. Ama-inversions , izilinganiso zengalo , nokuma okulinganiselwe konke kudinga amandla avela emkhathini. Ngakho ungakha kanjani lolu hlobo lwamandla? Ungakwazi ukwenza ama-crunches, noma-ke, noma uzame ezinye izindlela zethu ze- yoga . Ngikhetha okuyinhloko okufaka ukuthi ungafaka phakathi kokugeleza kwakho, njengokuhluka kweplanki noma lawa ma-dolphin push-ups. Ukusebenza izibopho zakho phansi kuyindlela enhle yokulungiselela ukuma kwe-forearm (pincha mayurasana). Ungase uzame nokudlala ngokukhahlela imilenze yakho uma usufudumala uma uzizwa ulungele.
1 - Qala ku-Dolphin Pose
Qala ku-dolphin pose (futhi ngezinye izikhathi ibizwa ngokuthi i-puppy pose), okuyiyona inja ebheke phansi ebheke phansi . Indlela eyisisekelo yokungena kule pose ivela ezandleni nasemadolweni isikhundla sezinto ezibonakalayo phansi. Khona-ke uphakamisa izinyathelo zakho njengoba uzongena lapho ungena enja inja. Uma ufuna ukuzama into engumfana omncane, faka inja ebheke phansi njalo bese ubeka phansi phansi kokubili izibikezelo phansi. I-dolphin iyindlela ehle kakhulu yokuya inja ephansi kubantu abanesihlungu sobuhlungu.
2 - Hlanganisa izandla zakho ngokuhluka kuDolphin
Hambisa iziphambili zakho endaweni ye-V ukuze ukwazi ukuhlukanisa iminwe yakho ngendlela ozoyilungiselela ngayo ikhanda . Lokhu kukunika i-traction encane uma uqala ukuhamba, kodwa futhi ungashiya izandla ezihlukene kanye nezingalo ezifanayo uma ukhetha.
3 - Hambisa i-Torso Phambili esikhundleni sePlank
Hambisa phambili i-torso yakho ukuze ubuso bakho bufike phezu kwezandla zakho. Izindwangu zizofakwa ngaphansi kwamahlombe akho. Gcina umzimba wakho uqonde njengoba ubungahlala endaweni yeplanki . Eqinisweni, lokhu ngokuyinhloko iplanki ye-forearm ngezandla ezigxotshiwe.
4 - Buyela ku-Dolphin
Phakamisa izintambo emuva kuhlengethwa. Lona ukuhamba okuyisisekelo emuva nangaphandle kwe-dolphin ukuphakamisa phezulu. Zama ukwenza izintambo ezingu-10, ukuhambisa isibindi phambili endaweni yeplanethi lapho uphahla futhi uphonsa izintambo emuva phezulu kwi-exhale.
5 - Ukuphumula ekuphumeni kwengane
Yehla bese uhlala endaweni yengane . Kuye ngokuqina kwakho, ungazama ukuhamba ngesethi eyodwa noma ezimbili ngaphezulu kwezingu-10. Uma kungenakwenzeka okwamanje, sebenze kuze kube yilapho.
6 - [Okokuzithandela] Ukuma kwe-Forearm
Uma usebenza ngokuma kwe-forearm , lesi yisikhathi esihle sokuzama esisodwa kusukela ubeke isikhala sakho emzimbeni endaweni yesandla. Kusukela kuhlengethwa, hamba izinyawo zakho ezibhekene nezinkalo zakho ngokuseduze. Phakamisa umlenze owodwa bese unikeza i-hop encane.
Umgomo wukuthi uthole izintambo zakho phezu kwamahlombe akho. Uma ukhathazekile ngokuhamba konke, hamba odongeni kodwa uzinikeze ibanga elide odongeni ukuze ukwazi ukuzizwa ngokulinganisela. Esinye isinyathelo ukubeka ubopho ezungeze izingalo zakho nje ngaphezu kwezimbambo zokuzigcina zingahambisani.