- Uhlobo lwe-Pose : Supine
- Izinzuzo : Ubeka imisipha, izinyawo, kanye nemisipha yomzimba.
Ulungele ukuthungwa kwe-quad ejulile? I-Hero pose - i-virasana ingenye yeqiniso . Eqinisweni, kunabantu abaningi kakhulu, ikakhulukazi labo abanamathanga aqinile noma abangasetshenziselwa ukwelula okuningi. Kodwa uma uzizwa sengathi utholile konke ongakwenza ngaphandle kwe-version ehlezi yalokhu pose, yisikhathi sokuqala ukusebenza nale nguqulo ekhonjiwe.
Njenge-hero pose, ukugcina amathebhu ekulungiseni kwakho kubaluleke kakhulu lapha impilo nempilo yamadolo akho. Njengoba ugxila emuva, amadolo anomkhuba wokufuna ukuhlukanisa. Qaphela lokhu futhi uqinisekise ukuthi bahlala ndawonye, ngisho noma kusho ukuthi umhlane wakho awuwenzi wonke phansi. Khumbula, ayikho inkanyezi yegolide kubantu abangaqamba amanga yonke indlela.
Imiyalo
- Qala uhlezi ku-virasana.
- Letha izandla zakho phansi phansi nganoma yiluphi uhlangothi lwezinqunu zakho. Qala ukuhamba izandla zakho emuva ekubhekeni kwakho njengoba ucika emuva.
- Bend ama-elbow akho ukuze wehlele ezithombeni zakho. Uma uhlezi ekusekelweni okude, njenge-block, lokhu kufike ekuhambeni kwakho. Uma uhlezi ngengubo eboshiwe, qiniseka ukuthi unengubo yokuphakama okufanayo endaweni ukusekela umgogodla wakho lapho uhla.
- Uma uzwa ukhululekile emabandleni, ungazama ukuqhubeka nokukhulula emuva (futhi ekugcineni ufike) phansi.
- Uma uzizwa ubuhlungu emadolweni akho noma emuva okuphansi, phuma njengoba lezi akuzona izindawo okumele zenziwe kulokhu okushoyo.
- Qinisekisa ukuthi amadolo akho ahlale eduze. Ungavumeli bahlukane.
- Hlala endaweni ehlelelwe ukuphefumula okungu-5 kuya kweshumi. Uma unamahloni okuhamba ngezinyawo, nakhu okumele ukwenze .
- Ukuze uphume, ziphakamise kuqala ezithombeni zakho. Bese ucindezela ezandleni ukuze uzenzele yonke indlela ukuze uhlale.
Amathiphu wabaqalayo
- Inguqulo ehleliwe ye-virasana inamandla ngokwanele kubaqalayo abaningi. Njengoba kuphawuliwe ngenhla, kufanele uqaphele ukuhlala uhlala uma usebenzisa iphansi ngaphansi kwe-butt yakho. Isimo esihle kulesi simo siyoba isilonda . Hlala nge-butt yakho ekupheleni kwe-bolster nezinyawo zakho kunhlangothi zonke. Uma ulala, i-bolster isekela ubude bomgogodla wakho.
Amathiphu Okuthuthukisiwe
- Ungakwazi ukuqinisa i-pose ngokukhulisa izingalo zakho phansi phansi kwekhanda lakho. Ungase futhi ufune ukusebenza kuze kube isikhathi sokubamba isikhathi eside.