Uhlobo lwe-pose : I-Hip opener, i-Backbend
Izinzuzo : Ubeka i-quads, iziqhwa, futhi emuva. Ivula isifuba namahlombe.
Ijuba eliphelele liyisibonelo esihle salokho esikushoyo uma i-pose ichazwa njengephambili. Njengoba kunjalo, inkulumo yayo egcwele idinga inhlanganisela yokuguquguquka nezikhwepha kuwo wonke umzimba. Ukuze wenze lokhu pose, kufanele ube nokuguquguquka okungafaniyo ezinkalweni, emahlombe, nangemuva.
Abanye abantu bane-inhlanganisela ngokwemvelo, kodwa iningi lizosebenza iminyaka eminingi ukufika lapho.
Indlela eya ejuba egcwele ibhalwe ngokucacile. Iqala ngenguqulo ejwayelekile kakhulu, i- pigeon prep , futhi iqhubekela phambili ngokusebenzisa i- mermaid pose . Kunezinhlobo zezindlela ezihlukahlukene zokusondela ekufakweni okugcwele. Indlela elandelayo isebenza kahle kubantu abaningi.
Imiyalo:
1. Kusukela ku- pigeon prep , bhonqa idolo lakho lesobunxele ukuze unyawo lwakho lukhomba phezulu
2. Finyelela ngaphesheya komzimba wakho ngesandla sakho sokunene. Thatha izinzwane zakho zesobunxele ngesandla sakho sokunene. Donsa izinzwani zakho emzimbeni wakho.
3. Ngenkathi ugcina izinzwane ezingakwesobunxele ngesandla sokunene, finyelela ingalo yakho kwesokunxele ngqo.
4. Bhonqa i-elbow yakho engakwesokunxele bese ufinyelela ngemuva kwakho ukuze ubambe izinzwane zakho zesobunxele ngesandla sakho sobunxele njengoba i-elbow yakho ihlala ikhomba.
5. Khipha izandla zakho ezinzwaneni zakho ngesandla sokunene.
6. Phendulela esifubeni sakho phambi kombhede wakho.
7. Finyelela isandla sakho sokunene ngqo. Bend the right elbow bese ufinyelela ngemuva kwakho emuva izinzwane zakho kwesokunxele. I-elbow elungile libhekisela etafuleni.
8. Vumela ikhanda lakho libuyele emuva kuze kube yilapho inyawo lonyawo liseduze noma lithinte phezulu kwekhanda.
Amathiphu:
Uma usulungele lokhu kufaka emaceleni nasemhlane kodwa hhayi emahlombe, ungasebenzisa ibhande elizungezile unyawo lwakho lokuya emuva kunokubamba ngezandla zakho.
Yenza i-loop ku-strap bese ubeka umsizi onyawo lwakho. Bamba umkhawulo omude wengubo zombili ngezandla futhi usebenze izandla zakho phansi ngasezinyaweni zakho ngangokunokwenzeka.