Uma ujabulela i- yoga , kunezindlela eziningi zokugubha isimiso sakho esivamile futhi enye ingeza amathuluzi amasha ku-mix.
Ukusebenzisa ukuzivocavoca ibhola kungomunye walabo ongakhetha futhi indlela enhle yokunika umzimba wakho uhlobo oluhlukile lokusekela ukukusiza ukwandise ibhalansi nokuguquguquka .
Ibhola lokuzinza kuyindlela enhle yokuthola ukwesekwa okuqhubekayo okuhambayo okudinga ukukhuthazela nokuguquguquka futhi kuhlanganisa inselele yokulinganisela kwezinye izimo.
Ukuntuleka kokuzinza kuyanezela ekusebenzeni, ukudubula imisipha ehlukene nokuqinisa izicubu ezihlangene ezisekela amalunga omzimba.
Ubukhulu bebhola benza umehluko futhi ungase ufune ukusebenzisa ibhola elincane ukunyakaza okuthile. Thatha isikhathi sakho ngalezi zinyathelo bese usebenzisa ukusekelwa okwengeziwe uma kudingeka. Njalo gwema noma yikuphi ukuzivocavoca okubangela ubuhlungu noma kukhulise noma yikuphi ukulimala.
I-Yoga Workout ku-Ibhola Yokuzivocavoca
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo.
Izinto ezidingekayo
Ibhola lokuzivocavoca kanye nombhede
Indlela Yokwenza Yoga Ngebhola Lokuzivocavoca
- Yenza lo mdlalo njengoba kubonisiwe, uqedela ama-1-3 amasethingi okuzivocavoca.
- Thatha isikhathi sakho ngezinyawo bese uhambisa ibhola ngokumelene nodonga noma ubuso obuqinile uma uzizwa uhamba kahle. Uma unezinyathelo zokukhuphuka, ungabeka ibhola kulokho ukuze ungadluli. Ezinye izimo ziyinselele kunabanye, ngakho-ke sebenzisa ukwahlulela kwakho okuhle futhi ubeke ibhola eceleni uma udinga.
- Gwema noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungakhululeki.
2 - Rolling Squats NgeBhola
Hamba ngezinyawo u-hip-ibanga eceleni futhi ibhola phambi kwakho. Ithiphu kusukela ezinkalweni, ugcine umhlane uqondile futhi ungenayo bese ubeka izandla ebhola. I-Squat, ukuthumela iziqhamuka emuva ngqo, futhi, ukugcina amadolo ngemuva kwezinzwani, gxuma ibhola kude ngangokunokwenzeka, welula izingalo nesifuba. Hlola futhi uqondise amadolo ngenkathi ugqagqa ibhola.
Phinda ukuphindwa okungu-10.
3 - Ukuya phambili Ukubheja Inja Nokunciphisa Ukubhekana Nenja
Beka ibhola lakho embhedeni bese wehla ezandleni zakho nasemadolweni ngebhola phambi kwakho. Hamba umlenze wakho ebhola, uqhubekela phambili kuze kube yilapho izinkalo zakho zigxile ebhola, imilenze iqonde ngemuva kwakho. Cindezela izandla zakho ebhokisini bese uphawula njengoba uphonsa isifuba uphinde uqondise izingalo, ubheke phezulu endaweni ebhekene nenja .
Exhale uphinde uqhube phambili, ubeke izandla phansi uqhube umzimba ufike endaweni evulekile, imilenze nemilenze iqonde futhi izithende zicindezela phansi, njengenja ephansi . Beka ibhola ukuze isifuba sakho namathanga akho asekelwe uma ukwazi. Uma ibhola lingamakhulu amakhulu, kungase kudingeke wenze lokhu kuthutha ngaphandle kwebhola.
Faka futhi uphindele emuva inja-phezulu, ukushintshanisa ukuphindaphinda kweshumi.
4 - Inja ephansi negijimi Phakamisa ku-Lunge Yula
Esikhundleni sezinja eziphansi nebhola elisekela isifuba namathanga, vula futhi uphakamise umlenze wesokudla ngqo kuze kube yilapho umzimba wakho uhamba ngqo.
Gcina umoya owodwa, wehlise umlenze bese uguqula phansi, amadolo eduze kwebhola. Hamba izinyathelo zakho zibe ibhola ukuze uthole ukusekelwa futhi uhlasele izingalo phezulu.
Bamba amaphuzu angu-3-5 bese uphakamisa ibhande elingemuva phansi, usebenzisa ibhola ukusekela izinkalo. Bamba ukuphefumula okungu-3 bese uphinda uchungechunge komunye umlenze.
5 - Uhlezi U-Spinal Rotation
Hlala kwibhola futhi, uma udinga ukuzinza okuningi, qiniseka ukuthi ibhola libhekene nodonga. Ukwandisa imilenze phambili phambili, ububanzi kunamahlombe, uguqule izinyawo futhi uthathe izingalo ngqo bese uphuma ezinhlangothini ezingeni lehlombe.
Hlala ubude futhi, ugcine umhlane uqonde, ujikeleze isibindi ngakwesokudla uphinde ufinyelele ingalo yesobunxele uphinde ufike ngakwesokudla. Ziva kancane bese uzwa inkontileka esemqoka.
Jikela emuva esikhungweni bese uya kwesobunxele, ufinyelele izinzwani. Qhubeka ujikeleza, ugxile ekwandiseni umgogodla. Phinda ukuphindwa okungu-10 ohlangothini ngalunye.
6 - Uhlezi u-Stork Pose
Lokhu kuhamba kungaba yinselele kakhulu ukuze ungase ufune ukwenza lokhu esihlalweni noma uqhube ibhola ngokumelene nodonga ukuze uthole ukusekelwa okuthile. Ungase futhi uhlale eceleni komdonga futhi ubambe ngokulinganisela.
Hlala ebhola bese uwela unyawo olungakwesokudla ngaphesheya kwesondo langesobunxele. Lokhu kuzodinga ukuba ulinganise ngakwesokunxele lapho ibhola lihamba, okuyinto enzima kakhulu.
Uma une-balance yakho, ulethe izintende zezandla ndawonye phambi kwesifuba. Hlola futhi kancane kancane uthathe izingalo phezulu, uncike phambili ukujula ukwelula uma ukwazi. Nakulokhu, lokhu kuzokwenza inselele ibhalansi yakho nakakhulu, ngakho-ke ushintshe njengoba kudingeka ukuze uhlale uphephile.
Bamba ukuphefumula okungu-3, phansi bese uphinda ngaphesheya.
I-7 - I-Warrior I ukuya e-Warrior II ne-Angle Side
Ngena endaweni yokuhlala emgqeni, umlenze wesokudla phambili futhi umlenze wesokunxele uqonde ngemuva kwakho, unyawo lwezinyawo. Kufanele ngempela uhlale ebhola.
Beka isikwele emaceleni bese ugoqa izingalo phezulu bese ubuyela kancane. Bamba ukuphefumula okungu-3 bese uhlehlisa izingalo bese uphendulela umzimba, ulandele izingalo. Lona yiNdlu ye-Warrior II futhi kufanele uzizwe ulula emathangeni angaphakathi.
Bamba ukuphefumula okungu-3.
Ukusuka lapho, thatha ingalo engakwesokunene bese ubeka isandla phansi bese ulula isandla sangakwesokunxele ngqo. Kufanele usesekelwa kusebhola. Bamba ukuphefumula okungu-3. Phinda uchungechunge ngakolunye uhlangothi.
8 - Ukujikeleza kwe-Torso
Kulokhu, uzoba ngezandla namadolo ibhola eceleni kwakho. Lokhu kuhamba kunzima kakhulu emthangeni wangaphakathi, ngakho-ke ikhono lakho lokwenza lokhu lingaxhomeke ekutheni uguquguquke kangakanani.
Ezandleni nasemadolweni, lungisa umlenze wesokudla ngqo ohlangothini bese ubeka unyawo ebhola. Kufanele uphumule emgqeni wesobunxele, umlenze wesokudla uqonde ngqo, idolo libheke phambili kwekamelo.
Uma uzizwa ukhululekile ukwenza kanjalo, uvumelanise ngomusa umgogodla bese uthatha ingalo engakwesokudla ngqo, uphendulele ikhanda ukuba libuke ngakwesokunene ngenkathi ingalo yesobunxele ihlala phansi. Bamba amaphuzu amathathu bese ushintsha izinhlangothi.
I-9 - I-Prone Scickor Kicks
Ngoba lokhu kuhamba kuqala ngamadolo phambi kwebhola. Hamba phambili phambili ebhola bese uqhubekela phezulu kuze kube yilapho ibhola lingaphansi kwezinyopho nomoya futhi uphumule emabunzini akho. Imilenze yakho kufanele iqondiswe ngemuva kwakho.
Ukugcina izinyawo ziguquguquka, kancane kancane uvula imilenze ebanzi, ugxile emathangeni angaphandle. Buyisela emuva ndawonye ngokunyakaza kwe-scissor ngenkathi ugcina i-abs ingenwe. Phinda ukuphindwa okungu-10.
10 - Superman kuBhola
Kulo msebenzi, uzoba ngezandla namadolo, kodwa ngebhola ngaphansi kwakho. Ngakho-ke, qala ukuguqa phambi kwebhola bese ubheke ibhola bese uqhubekela phambili phambili kancane uze izandla zakho zise phansi.
Uma ibhola lakho lenza kube nzima kodwa kokubili izandla namadolo, zama lokhu ngaphandle kwebhola.
Phakamisa ingalo yesobunxele ngqo bese umlenze wesokudla bese ubamba ukushaya. Yehla bese uphinda ngaphesheya, uphakamisa ingalo efanele nomlenze wesobunxele. Qhubeka, izinhlangothi ezishintshayo ezingu-10-12.
11 - I-Pose yezingane
Vimba phambi kwebhola bese uhlala phansi ezithende, izandla ziphumula ebhola. Njengoba uhlezi emuva, gcwalisa ibhola phambili, uphumule ikhanda futhi ululaze esifubeni. Shift izinyathelo ngakwesokudla bese ugoqa ibhola ngakwesokunxele ululaze ngemuva, uphinda ngaphesheya. Bamba ukwelula ngakunye imizuzwana engu-15.
12 - Ukulinganisa ukulinganisa
Lena enye indawo enzima kakhulu lapho uzobe ubambe isikhundla sakho nge-forearm yakho kuphela, i-hip, nemilenze.
Qala ngokuzibeka nge-hip esifanele ebhokisini, ukuphumula komzimba phezulu phezulu. Imilenze yakho kufanele iqondiswe futhi igxilwe phezulu komunye nomunye, iphumule ngaphandle kwesinxele sokunene.
Uma uzizwa ukwazi, thola ibhalansi yakho futhi kancane kancane uphakamise umlenze wesokunxele up ngenkathi uthatha ingalo kwesobunxele ngqo kuze isibhakabhaka. Bamba ukuphefumula okungu-3 bese uphinda ngaphesheya.
13 - Ibhuloho kuBhola
Qala emhlane wakho uphumule izinyawo ebholeni ngamadolo akho egobile. Ukubambisana ne-abs ekuqhumeni ukugoqa kancane kancane umgogodla phansi, ukucindezela izinyawo ebhola, nokuletha umzimba wakho ube yisibhuloho . Sebenzisa izinyawo zakho ukugcina ibhola lingagudluki.
Bamba ukushaya bese uphuma bese ugoqa umgogodla phezu kombhede, wenze ukuxhumana okuqhubekayo nengxenye ngayinye yomgogodla. Phinda ukuphindwa okungu-10.
14 - Ukukhohlisa u-Hip Stretch
Lala ngemuva kwakho uphinde ubeke isithende sokunene ebhola, idolo ligobile ngama-90 degrees. Dlulisa unyawo olungakwesokunxele ngaphesheya kwesigodlo sokunene bese usebenzise unyawo phezu kwebhola ukuze ugobhole ibhola ngokucophelela, uphonse emgqeni wesokunxele ukuze welule umlenze wesokudla.
Lokhu kufana nomdwebo wesi-4, usebenzise ibhola kuphela.
Bamba imizuzwana engu-15 bese uphinda ngaphesheya.