I-Yoga iyindlela enhle yokuqinisa ingqalasizinda yakho ejulile nemisipha yomzimba. I-Yoga asana yinto yomzimba wonke, eyakha umgudu ohlangene. Zonke izinto zokulinganisa ze-yoga, kungakhathaliseki ukuthi zimi, ziyi-inversions, noma izilinganiso zengalo , zidinga i-midsection eqinile. Izinkinga eziningi zingaba namandla uma ufuna ikakhulukazi ukusebenza abs yakho. Ngamanye amazwi, i-crunches ngaphambili!
Ukuqala kokuqala
I-Cat - Inja Yokudula
Nakuba inkomo yenkomo ngokuvamile icatshangwa ukuthi ibuyele emuva, i-abs ineyingxenye ebalulekile yokudlala njengehlelo lokusekela lomgogodla. Gcina inkaba yakho efakwe lapho uhamba, ngisho nalapho isisu sishaya endaweni yezinkomo.
Izandla Nezinkuni Ukulinganisela
Ukuphakamisa izitho eziphikisanayo, njengoba wenza kulo mlinganiso, kuyamangalisa ukuhlanganiswa okuyinhloko. Uma ufuna inselelo enkulu, zama ukudweba idolo lakho eliphakanyisiwe kanye nehlangothini ngaphansi kwesisu sakho bese uphinde uwandise kabusha. Hamba ngalesi sizathu izikhathi ezinhlanu ohlangothini ngalunye.
I-Tilts yamaPelvic
Ukunyakaza kwe-pelvic okuyi-pelvic kubonakala kufana nenkomo yenkomo (echazwe ngenhla). Gcina umdwebo wenkabavu emgodleni njengoba uhamba kuwo.
I-Plank Pose
Ipulangwe yiyona ibhalansi yesisekelo eyisisekelo. Yindawo enhle yokwakha amandla okuthunyelwe okuphambili kakhulu. Zama ukubamba iplanki ngezinphefumulo eziyishumi ezingapheli.
Okuphakathi
I-Boat Pose - I-Navasana
Ukubamba isikebhe nje kuphela kuyisimo esihle sokubeleka esiswini, kodwa ungayithatha ngokwengeziwe ngokufaka i-crunch .
Ukuze wenze lokhu, wehlisa isifuba nemilenze yakho phansi phansi kanyekanye. Hlanganisa ama-intshi ambalwa ngaphezu kwephansi bese uhlezi phezulu. Phinda izikhathi ezinhlanu.
Crow Pose - Bakasana
Ukulinganisa umzimba wakho ezandleni zakho kuthatha amandla amakhulu, ngakho-ke usebenza ngokungena kulokhu kuphakama. Uma unenkinga, cindezela amadolo ngokuqinile futhi uhlale ubheke phansi phambi kwakho, hhayi ezinyaweni zakho.
I-Half Moon Pose - i-Ardha Chandrasana
I-half-moon iyinhlangano yokulinganisa lapho izitho zixoshwa kuzo zonke izikhombisi, ngakho-ke uthembela emgodini wakho ukugcina ulungile. Qiniseka ukuthi ugcine umgogodla owenziwa ngokudweba inkaba yakho ku.
I-Headstand - uSalamba Sirsasana
I-headstand inikeza amathuba amaningi okuthuthukisa amandla. Uma usuzwa ukhululekile ukwenza iphuzu phakathi kwekamelo (ukufeza okukhulu ngokwakho), ungaqala ukusebenza ekuphakamiseni imilenze emibili ngesikhathi esisodwa. Ungakwazi ngisho nokwehliswa kwegazi, unciphisa imilenze yakho cishe phansi bese uphakamisa uphindela phezulu.
Isikali Sokuhamba - Tolasana
Uma uzibuza ukuthi ungathola kanjani amandla okuphakamisa izinyawo zombili phansi, impendulo ingaphakathi lakho. Ukuthola umqondo walokho okuzizwayo, zama ukwenza i-pose nge-block ngaphansi kwesandla ngasinye.
I-Plank Side Pose - Vasisthasana
Lona uhlobo olulodwa oluhlomile lweplanki. Uma ufuna inselele enkulu, phakamisa umlenze wakho ophezulu bese uwubamba ngamasentimitha amahlanu ngaphezulu kwesigxathu esingezansi.
Okuthuthukisiwe
I-Firefly Pose - Tittibhasana
Yebo, ukuguquguquka nokuqina kwamandla kubalulekile kule nkinga, kodwa ngeke uthole ukuphakanyiswa ngaphandle kwamandla avela kumgomo wakho.
Ukuma phambili - Pincha Mayurasana
Ama-inversions asemayelana nenhloko.
Lokhu kuyiqiniso ngempela uma ususa ikhanda lakho elikhulu, elizinzile kusuka phansi. Ngezinye izikhathi kuthiwa yi-headstand engenamakhanda, ukuma kwe-frontarm kuyindlela enhle yokusebenza ekuguqukeni uma unenkinga yentamo.
I-Handstand - Adho Mukha Vrksasana
Ukuzimela kude nodonga kungenye yezindlela ezibucayi kakhulu zomzimba zoga.
I-Side Crow Phela - Parsva Bakasana
Kunezindlela ezimbili zokwenza uhlangothi oluhlangene : ukulinganisa ezingalweni ezimbili noma ngakwesandla esisodwa. Akudingeki ukuthi uthi, ingalo eyodwa ikhuni. Njengoba kuhilelekile, lokhu kudingeka kudinga ukuqina okuqinile.
I-Warrior III - i-Virabhadrasana III
Ibhalansi elula yokuma, akunjalo? Akulungile. Inselele lapha ukugcina umlenze kanye nomlenze ophakanyisiwe uphendule phansi ngenkathi ugcina izinyathelo zakho ezimbili kahle.
Konke kuyilapho umile ngomlenze owodwa.
Ufuna Okuningi?
Hlola uchungechunge lwethu lwe- 10 olwenzelwe i-abs .