Lokhu kulandelana kuzokusiza abaqalayo be-yoga ukwakha amandla engxenyeni, izingalo nemilenze. Ukufaka izilinganiso kanye nokunyakaza okunamandla kuyingxenye yenqubo yokuqinisa.
Ungazizwa sengathi kufanele wenze konke ukulandelana ngesikhathi esisodwa uma kubonakala kunzima kakhulu. Esikhundleni salokho, zama ukusebenza ezimbalwa zalezi zimo ohlelweni lwakho lwe- yoga nsuku zonke . Ungase futhi uthathe ikhefu ekungeneni kwengane phakathi kokuzivocavoca ngalunye uma kudingeka.
Ngakolunye uhlangothi, uma ufuna ukwandisa ukuqina, kunezinhlobo ezimbalwa ezihlukahlukene ezichazwe ngezansi ukukusiza ukukhahlela isitifiketi (bheka i-asterisk, okuzokhombisa ukuhlukahluka okunzima).
1 - Ngehla Ebhekene Nenja
Qala ekushayeleni inja ebheke phansi . Nakuba ngokuvamile echazwa ngokuthi ukuphumula, inja ephansi iyisiqiniseko esikhulu ngokwayo. Thatha okungenani izinhlanu zokuphefumula ezingamashumi amabili kuya phezulu.
2 - Iplanki
Woza phambili eplanini ephethe amapulazi phezu kwama-wrists. Hlala emihlanu kuya kweyishumi ukuphefumula futhi uyozizwa ngempela lokhu ezandleni zakho.
Qinisekisa ukuthi ugcine ukulungiswa okuhle kulo lonke ngokungavumeli izintambo zakho zikhule noma zihle phansi. Esikhundleni salokho, gcina i-nice, umugqa oqondile ukusuka komqhele wekhanda lakho kuya ezithendeni zakho. Khumbula, ungakwazi ukuphumula phakathi kwezingane zomntwana phakathi kokufaka uma kudingeka.
3 - Chaturanga Dandasana
Uma usebenza kuze kufike ingxoxo egcwele, shiya amadolo lapha ngaphambi kokunciphisa. Bamba indawo eyanciphayo yokuphefumula, bese uqhubeka nge-vinyasa yakho iphela emuva inja ephansi.
* Esikhundleni sokunciphisa yonke indlela eya phansi, cindezela emuva phezulu iplanki. Ungenza imijikelezo eminingi yalezi-push-up ngaphambi kokubuyela enja ephansi.
4 - I-Dolphin Pose
Kusuka inja ebheke phansi, wehlisa izibopho zakho emathini, ufike kudonphin njalo . Ungakwazi ukuletha amadolo phansi lapho ushintsho uma udinga, kodwa uma unezikhali ezibekiwe, buyisela imilenze endaweni ephansi yenja.
* Ngenselele, ungazama ukwehlisa izibikezelo phansi ngesikhathi esisodwa ngenkathi ugcina imilenze phansi kwenja.
5 - I-Dolphin Push-Ups
Faka phakathi iminwe yakho. Uma uphumule, ulethe umzimba wakho phambili endaweni yeplanethi yangaphambili kanye namahlombe akho ngaphezulu kwezimbambo zakho. Ephumeni lakho elilandelayo, phindela emuva ezinyaweni zenja inja.
Yenza ama- dolphin push-ups amahlanu kuya kwayishumi ngaphambi kokuphakamisa izintambo zakho phansi, uqondise izingalo zakho futhi ubuyele enja ephansi.
6 - Inja eLahlekayo
Phakamisa umlenze wesokudla ukuhlukanisa inja phansi . Gcina isisindo sakho sezinkophe nomlenze wesokudla uguquke kakhulu.
* Ujikeleze umgogodla bese ubeka isikhumba sakho njengoba uletha amahlombe akho phezu kwezigqoko zakho kanye namadolo akho ekunene ekhaleni lakho ekuphumuleni. Faka futhi ubuyele phansi ukwehlukaniswa kwenja. Phinda lokhu kuqhubekela izikhathi ezintathu.
Ngemuva kokuphefumula eziningana, hamba unyawo olungakwesokudla ngaphambi kombhede wakho.
U-7 - U-Awkward Chair - Utkatasana
Hamba unyawo lwesokunxele ngakwesokudla. Bhonqa amadolo bese uphakamisa izandla zakho ku- utkatasana . Hlala lapha ukuphefumula amahlanu, uzenzele inselelo ukuthi uhlale phansi kancane nomoya ngamunye.
8 - Ukuhlukaniswa okumiyo
Phambili phinda phezu kwemilenze yakho, bese uphakamisa umlenze wesokudla ube ukuhlukaniswa kokuma . Uma izandla zakho zingatholi kahle phansi, ungasebenzisa amabhlogo ngaphansi kwazo. Ungasebenzisa ibhalansi yakho ngokuletha eyodwa noma zombili izandla ekhanda lakho lesokunxele.
* Ukwengeza ukunyakaza okunamandla, ukugoba kokubili amadolo bese uletha idolo lakho elifanele phambili ukuhlangabezana nekhala lakho. Bese wandisa umlenze wesokudla. Yenza lokhu kathathu.)
Isihlahla sesi-9
Bhonqa ibhande elingakwesokunxele kancane futhi ume, ngokufanele ngaphandle kokuvumela unyawo olungakathinta phansi. Uma uqotho, ulethe intambo yonyawo lokunene ngaphakathi kwethanga lakho lesokunxele, noma ithole uma kungenakwenzeka. Lokhu kungukuthi umuthi .
Ungasebenzisa izandla zakho ukubeka unyawo. Letha izandla zakho enhliziyweni yakho bese uthola iphuzu eliphansi phansi ukukusiza ugcine ibhalansi yakho. Uma ufuna, ulethe izingalo ngaphezulu. Zama ukuphefumula eziyishumi ngaphambi kokukhulula unyawo oluphansi phansi.
Phinda
Njengoba ingxenye yokulandelana isenziwa ngomlenze owodwa, udinga ukuphinda uphinde uphinde wenze izinhlangothi zombili. Ungakhetha ukuqala ekuqaleni ekuqaleni noma ulandele ukulandelana phakathi nendawo ngokusebenzisa ukuhlukaniswa kwenja phansi. Lesi sikhathi, phakamisa umlenze wesobunxele bese uhamba ngezinyawo ezine zokugcina.