Kunezindlela eziningi zokushintsha iplanki yakho yecala. Izinguquko ezithile zinikeza ukusekelwa okwengeziwe kwaWabasaqalayo njengoba ukwakha amandla noma ukubhekana nokulimala. Ezinye zihlanganisa izinyathelo ezenza lokhu kulinganise kube nzima ngisho nakakhulu kubantu abafuna ukukhuphula. Uzobe wenza ngcono amandla akho omzimba noma iyiphi indlela, ezosiza wonke ama-balance akho wokuma nokukala. Ngaphambi kokuba sibheke ngokujulile ukuhlukahluka kulawa maslayidi alandelayo, ake siqale ngokubheka indlela yokwenza iplanethi yangasese eyisisekelo.
1 - Plank Basic Side - Vasisthasana
Uhlobo lwe-pose: I- Arm Balance
Izinzuzo: Uqinisa izingalo, emuva, kanye nenhloko. Ithuthukisa ibhalansi.
Imiyalo
1. Qala eplanini pose . Dlulisa isisindo sakho ngakwesokunene bese uphakamisela isandla sakho sokunxele phansi bese ukhuphukela ophahleni. Roll kusuka ibhola ungene emaphethelweni wangaphandle onyawo lwakho lokunene.
2. Vula isifuba sakho ngakwesobunxele lapho ubeka unyawo lwakho lwesokunxele ngokuqondile phezulu kwesokunene sakho sokunene. Gcina imilenze yakho iqonde futhi uguqule izinyawo zombili ngokuqinile.
3. I-hip yakho yesokunxele ifakwe ngqo ngaphezu kwesokudla sakho. Zombili izinkophe zijwayele ukufuna ukugoqa, ngakho ziphakamise ngamandla ukuze zibheke phansi ukudonsa phansi.
4. Thatha amehlo akho ngakwesokunxele sakho.
5. Ngemuva kokuphefumula eziningana, buyisela isandla sakho sobunxele nezinyawo phansi ukuze ubuyele eplanini. Bese wenze i-pose ngakolunye uhlangothi.
2 - Iplank yangasese esekelwe
Uma unenkinga yokufaka imilenze noma ukuyigcina iphakanyisiwe phansi, ukuhluka ngokusekelwa okwengeziwe komzimba wakho ophansi kungaba impendulo. Kule nguqulo, umlenze wakho ogobile usebenza njengohlobo lwe-kickstand ukukugcina ungangeni.
Imiyalo
1. Kusuka inja ebheke phansi , ulethe unyawo lwakho lwesobunxele cishe u-half-way up the mat. Bhonqa idolo bese uphendulela izinzwane ezingakwesokunxele.
2. Roll on the edge yangaphandle unyawo lwakho lokunene bese ulethe ingalo yesobunxele uphakamise esiqongweni.
3. Flex unyawo lwakho lokunene bese ucindezela kuzo zombili izinyawo ukuphakamisa izinkalo zakho.
4. Phakamisa amehlo akho ngakwesobunxele.
5. Thatha ukuphefumula eziningana bese ukhulula isandla sesobunxele phansi. Phindela emuva phansi inja uphinde uphinde uphinde uphinde uqhubeke unyawo olufanele.
3 - Phakamisa iplanethi yangasese
Abantu abanesifo sobuhlungu kaningi kunzima kakhulu ukwenza iplanti yecala ngoba ibeka isisindo esiningi engalweni eyodwa. Thatha ingcindezi ekhanda lakho ngokuzama inguquko ye-pose.
Imiyalo
1. Qala ekwenzeni inja ebheke phansi. Nciphisa izibhamu zombili zomabili phansi kuya endaweni yehlengethwa . Sakaza izintende zezandla zakho zivulekele bese ucindezela phansi.
2. Shift phambili eplanini ngezibikezelo zisesezansi.
3. Pivot ngakwesokunene sakho, uphendulele ngakwesokunene sakho phambi kombhede wakho. Ngesikhathi esifanayo, fikela emaphethelweni wangaphandle onyawo lwakho lokunene.
4. Phakamisa ingalo yakho yesobunxele uphinde ubheke ngasehlahleni njengoba ucindezela ngokuqinile esihlokweni sakho ukuze ugcine ihlombe lakho lokunene lingaphumeleli.
5. Gcina unyawo lwakho lwesokunxele phezulu kwesinyawo sakho sokunene.
6. Ukuhambisa ngqo ngakolunye uhlangothi, khulula isikhumbuzo sakho sokungakwesokunxele ematheni wakho ngemuva kwesokudla sakho. Shift ukuya emaphethelweni wangaphandle onyawo lwakho lwesobunxele uphinde uvule isifuba sakho nengalo yangakwesokudla ophahleni.
7. Ungahla bese uhlala phakathi kwamacala uma ukhetha.
4 - Iplanti Yecala Ngezigxobo Zesihlahla
Uma uzizwa sengathi iplanki yakho yecala ingasebenzisa i-oomph encane, ukuhluka okulandelayo okune kulapha ukukunika izinketho.
Imiyalo
1. Qala epulini yecala ngesandla sokunxele phansi.
2. Bhonqa idolo lakho langakwesokudla bese ulayida unyawo lwakho lokunene ngaphakathi kwesilinxele sakho.
3. Zama ukuthatha unyawo lwakho lokunene emthonjeni wangaphakathi ongakwesokunxele. Uma ingakhulumi lokho kude, uyibeke enxaneni lakho lesobunxele. Gwema ukuyibeka ngokuqondile eceleni komdolo wakho, njengesihlahla somuthi .
4. Unyawo olufanele lunezingcindezi ezithile emlenzeni wakho wesobunxele, okwenza kubaluleke nakakhulu ukuqhubeka uphakamisa izinkalo zakho ukuze zingapheli phansi.
5. Yenza zombili izinhlangothi.
5 - Side Plank nge Half Lezi Legs
I-lotus yesiqingatha enesibopho esivuleka ngempela isifuba sakho.
Imiyalo
1. Kusuka emilenzeni yomuthi, ulethe unyawo lwakho lokunene phambi kwe-hip yakho yesokunxele. Cindezela phezulu kweenyawo zakho ngokuqinile emgqeni wakho we-hip, njengokwesihlahla sesiqephu se-lotus .
2. Cindezela emuva emadolweni wakho wesobunxele ukuze uhlale uhambisana ne-hip yakho yesokunxele.
3. Ukuzibophezela kuyinto yokuzikhethela, kodwa uma ungayiphatha, igcizelela ngempela ukuvulwa kwesifuba sakho esiqongweni.
4. Finyelela ingalo yakho yangakwesokudla ngemuva kwakho. Snake isandla sakho sokunene sizungeze ngaphambili kwe-hip yakho yesokunxele ukuze ubambe isandla sakho sokunene sokunene.
5. Ungabona ukuthi inyawo lonyawo lwakho lwesokunxele ludlulela ekubhekeni phansi, njengoba kuboniswe lapha. Kulungile, noma ungahlala engxenyeni yangaphandle yaleso nyawo.
6 Yenza izinhlangothi zombili.
6 - Iplanki Elilodwa Ngomunye Umlenze Ukhishwa
Ukuya emandleni amakhulu okugcwele ngokuphakamisa umlenze wakho ophezulu kude nokuzinza komlenze wakho ophansi.
Imiyalo
1. Qala epulini yecala.
2. Phakamisa umlenze wakho ophezulu noma yiliphi inani emlenzeni wakho ophansi. Kungaba ngamasentimitha ambalwa, unyawo, noma izinyawo ezimbalwa njengoba kuboniswe lapha. Gcina imilenze yomabili iqondile futhi ibambe iqhaza.
3. Qhubeka uphakamisela izinyathelo zakho etafuleni.
4. Uma ibhalansi iqala ukukhohlisa, kuhle ukubuka phansi esandleni sakho esingaphansi.
5. Nciphisa umlenze wakho wenze olunye uhlangothi noma ...
Zama ukuqhubekela phambili ekushintsheni kokugcina, u-Vasisthasana ogcwele!
7 - Full Side Plank - Full Vasisthasana
Uma ungakwazi ukuphakamisa umlenze wakho ophezulu, ungase ulungele ukuboniswa okugcwele kweplanki yecala.
Imiyalo
1. Bhonqa idolo lomlenze wakho phezulu futhi uthathe i- Yogi ukuyikhiya ngezandla ezinzwane ngesandla sakho esingaphezulu.
3. Phakamisa isandla sakho kanye nomlenze wakho ophakanyisiwe ngangokunokwenzeka, uhlose umthamo wonyawo lwakho ophahleni.
4. Hlala ubheke phezulu, isifuba sivulekile futhi izinyathelo ziphakamisa.
5. Vumela ukuhamba kwezwane zakho bese wenza umdwebo ngakolunye uhlangothi.