Kukhona okuningi okuqhubekayo ku-heron pose, okusiza ukuvula wonke amaqembu amakhulu omzimba emilenzeni yakho, kodwa ungakhathazeki ngoba kunezindlela eziningi zokuguqula isikhundla esigcwele ukuze kufinyeleleke kakhulu. Ukwelula okuyinhloko lapha ku-hamstrings, ngakho ukufudumala kubo kuqala umqondo omuhle. Iphutha elivame kakhulu ukuvumela ijika lomgogodla phambili.
Kubalulekile ukugcina umgogodla ube mnandi futhi uqonde, ngakho ngizochaza izindlela ezithile zokwenza lokho kwenzeke.
- Uhlobo Lokuhamba : Uhlezi
- Izinzuzo : Ubeka intambo kanye nethole emlenzeni owandisiwe. Ubeka i-quadriceps emlenzeni ogobile.
Imiyalo:
- Qala uhlezi kubasebenzi (dandasana ) ngemilenze yomabili ephakanyisiwe phambi kwakho kanye nomswakama omuhle futhi oqondile. Uma uvame ukuhlala ngengubo ebhodini labasebenzi ukuze usize umgogodla, ungafaka ingubo yokufaka ingubo efanayo kuyo yonke le ndlela.
- Gweba umlenze wakho wesobunxele emuva kwesigamu se- hero (virasana ) isikhundla. Unyawo lwakho lwesokunxele kufanele lube ngaphandle kwe-hip yakho yesokunxele, hhayi ngaphansi kwalo. Qaphela ukugcina unyawo lwesokunxele elikhomba ngqo futhi ibhande elingakwesokunxele libheke ngase-midline. Uma i-virasana ibuhlungu ngamadolo akho noma ayikusebenzeli ngenxa yesizathu esithile, vele ugcine umlenze wakho wesobunxele phambili, uguqe ibhande langakwesokunxele nge- sukasana enemilenze eyodwa .
- Bhonqa idolo lakho langakwesokudla bese uletha unyawo lwakho lokunene phansi eduze kwesitokisi sakho sokuhlala ngakwesokudla.
- Bamba unyawo lwakho lokunene ngezandla zombili bese uphakamisa phansi.
- Hamba umlenze wakho emuva kancane bese unamathisela amahlombe akho emhlanjeni wakho futhi izingalo zakho zibe ezisekelweni zazo.
- Khamba kancane kancane umlenze wakho wokunene ngangokunokwenzeka. Khumbula ukugcina umgogodla wakho isikhathi eside futhi amahlombe akho ehle. Ungabeki phambili emzamweni ukulungisa umlenze wakho ngaphezulu. Umlenze wakho omude nomlenze wakho kufanele wenze umumo omncane uV.
- Bamba cishe ukuphefumula okungu-5 bese ukhulula futhi usethe ngakolunye uhlangothi.
Amathiphu wabaqalayo
- Uma umlenze wakho ungaqondisi kalula kunezinketho eziningi. Ungagcina ugqoke kancane kancane, kodwa ngithanda isisombululo esizovula ngaphezulu. Enye inketho ukuvumela uhambe ngezinyawo zakho futhi esikhundleni salokho ubambe isikhumba sakho noma ithole uma lokho kukunika ukuhamba ukuqondisa umlenze wakho. Enye indlela ukusebenzisa i-strap. Beka ibhande elizungeza ibhola lonyawo lwakho lokunene. Bamba uhlangothi olulodwa lwesibhande ngesandla ngasinye. Lokhu kunenzuzo eyengeziwe yokuvumela amahlombe akho ahambe emuva nangaphansi.
- Uma uthola ukuthi ungaqondisa umlenze wakho, kodwa kuphela uma ujikeleza umgogodla wakho phambili, ulahlekelwe ubuqotho be-pose. Sebenzisa esinye sezixazululo ezichazwe ngenhla ukuze ukwazi ukulondoloza ukulungiswa okusemandleni okugaya .