Izindlela ezithwala isisindo sikaJoga ziyindlela enhle yokuzwakalisa ama-biceps akho kanye ne-triceps ukuze uthole izingalo eziqinile, ezibusayo. Ngenkathi i-push-up efana ne-chaturanga dandasana yindlela ecacile kakhulu yokubona imiphumela, kunezinye eziningi izimo ezisebenza lezi musipha. Uma usasebenza ku-chaturanga elungile (okubalulekile ngoba kungenzeka ukulimala ), shiya amadolo akho bese wehlisa kancane kancane indlela eya phansi. Ingabe lokhu kubeka njalo futhi uzobona umehluko emandleni akho engalo.
1 - Ngehla Ebhekene Nenja - Adho Mukha Svanasana
Qala ukulandelana kwezinja ezibheke phansi. Njengoba sigxile ezandleni lapha, ake sihlole ukulungiswa kwakho. Izandla zakho kufanele zibe nobubanzi be-shoulder ehlangothini. Kukhona ukuthambekela kokubamba ngokubanzi, ngakho qiniseka ukuthi awukwenzi lokho. Tshala izintende zezandla zakho phansi phansi ngeminwe yakho isakaze kabanzi. Faka isicelo sengcindezi esincane sokukhanya ngokusebenzisa izingxube zomunwe phansi. Phendulela izingalo zakho ezingaphezulu ukuze uvule amahlombe ehlombe ngemuva kwakho.
2 - Pose Pose
Woza phambili endaweni yeplanki. Qinisekisa ukuthi amahlombe akho aphezu kwamandla akho futhi i-butt yakho ayinamatheli noma ayike phansi. Ukubamba lesi simo ngokuphefumula okumbalwa kusebenza izingalo zakho kanye nenhloko yakho.
3 - Side Plank - Vasisthasana
Vula ngakwesokunxele njengoba uletha konke isisindo sakho ngakwesokunene nengqimba yangaphandle yonyawo lwakho lokunene. Phakamisa isandla sakho sokunxele ngqo, uvula isifuba sakho esihlahleni. Gcina unyawo lwakho lwesokunxele phezulu kwesinyawo sokunene, ugcine izinyawo zombili ziguquguquke ngokuqinile.
4 - Full Side Plank - Full Vasisthasana
Phakamisa unyawo lwakho lwesokunxele cishe ngamasentimitha angu-8 ngaphezulu kwesinyawo sakho sokunene, ugcine izinyawo zombili ziguquguquke. Hlala lapha noma ugobe umlenze wakho wesobunxele bese ubeka inyawo lonyawo lwakho lwesokunxele ngaphakathi kwenzalo lakho lesokudla ( umuthi wesitayela somuthi ) noma uthathe izinzwane zakho ezinkulu ngakwesobunxele bese uzama ukungena eplanini eligcwele. Noma ngabe yikuphi, qiniseka ukuthi ugcine izinyathelo zakho ziphakanyiswa zingapheli phansi.
5 - Pose Pose
Shintsha unyawo lwakho lwesokunxele phezulu kwesokudla uphinde ubuyele emuva phakathi kwiplanki. Sekuyisikhathi sokwenza iplanki langaphesheya. Ungaphonsa amadolo akho uphinde uhlale ekungeneni kwezingane kuqala uma ufuna.
6 - Abavukuzi abane abasebenzisa izimboni - Chaturanga Dandasana
Ngemuva kweplanethi yakho yecala yesibili, buyela epankini futhi uphinde ukhethe ukuthatha indawo yengane.
Kusuka eplanini, phansi ukuya kwingxoxo ye-dandasana. Shift isisindo sakho ezinzwaneni zakho ngaphambi kokuncipha ngoba lokhu kubeka amahlombe akho endaweni ephephile. Esikhundleni sakho esiphansi, ungavumeli amahlombe akho adibe phansi; gcina izingalo ezingaphezulu zihambisana phansi.
Okuzikhethelayo: Ukuze uthole ukuqinisa ingalo eyengeziwe, phinda uphinde uphakamise iplanki bese uhlehlisa ukuxoxa kabusha. Yenza eziningana zalezi zimpikiswano ze-chaturanga.
7 - Ukubhekana Nezinja Eziphezulu - Urdhva Mukha Svanasana
Vula izinzwane zakho bese uvumela isifuba sakho sikhombele enkulweni ebheke phezulu. Zama ukugoqa izingxube zakho kancane, uguqe amahlombe akho emuva, bese ulungisa izingalo zakho.
Okuzikhethela: buyela emuva nge-chaturanga neplanki ngaphambi kokuphonsela emuva inja ebheke phansi.
I- Down Dog Split
Phakamisa umlenze wakho wokunene ekuhlukaniseni inja ebheke phansi. Vula isifuba sakho bese ugoqa idolo ukuze unyawo lwakho lusondele ku-butt yakho.
9 - Ukuphambana kwePlanki - I-Knee to Nose
Ukugcina umlenze wakho wokunene uphakanyisiwe, qhafaza izintambo zakho phansi. Dlulisa umgogodla wakho njengoba uletha amahlombe akho phezu kwamagundane akho kanye namadolo akho angakwesokudla kanye nekhala lakho ndawonye.
10 - One-Leg Plank
Umlenze wakho wesokudla usuphakanyisiwe. Woza phambili eplanini elilodwa elinemilenze futhi mhlawumbe ugcine umlenze wakho uphakanyiswe njengoba wehlisa ukuxoxa. Yehlisa umlenze wakho wokunene njengoba uguqula inja ebheke phezulu.
Buyela inja ebheke phansi bese uphakamisa umlenze wakho wesobunxele ukuze uhambe ngezinyathelo ezintathu ezedlule ngakolunye uhlangothi (kuqala ngokuhlukaniswa kwenja phansi).