Kunezivivinyo ezahlukene ezahlukahlukene ezisetshenziselwa ukwelula izimpande ze-hip kanye nemisipha ye- psoas . Lezi zindlela ezimbili eziyisisekelo ukuze uqalise. Bobabili kukhona ukuhlukahluka kohlelo oluthandwayo lwe- lunge .
Ngaphambi Kokwehlisa
Ngaphambi kokwenza lezi zindlela, fudumala ukuze ugweme ukugxila emisipha ebandayo. Izindlela ezinhle zokufudumala zihlanganisa ukugxuma, ukuweqa, ukuhamba ngezinyawo, ukuhamba endaweni, noma ukunyakaza okunamandla okulingisa noma yiliphi umdlalo owenzayo.
Kodwa njengoba lezi zelulezi zenziwa ngesigamu esingaphansi komzimba wakho, kungcono ukhethe ukunyakaza okuzokwenza imisipha ku-groin nasezindaweni zangaphakathi zethanga zifudumele futhi zenzeke.
Beginner Sula
- Hamba ngesimo sokuhlukanisa ngakwesokudla sakho phambili futhi unyawo lwakho lwesokunxele lubuyele emuva. Bhonya idolo lakho langakwesokudla ukuze libe cishe nge-degree-90 degree. Lokhu kufanele kukubeke endaweni ehamba phambili. Beka izandla zakho edolweni lakho langaphambili.
- Cindezela phansi ngezandla zakho uphinde uqhubekele phambili emaceleni kuze kube yilapho uzizwa ulula kusukela ngaphambili kwe-hip yakho, ubuhlungu nomthanga ngakwesokunxele sakho.
- Bamba ukwelula ngamasekhondi angaba ngu-20-30, khulula futhi uphinde ngomunye umlenze.
Ukunyathela Okuphambili (Bheka Isithombe)
- Qala endaweni ehamba phambili, njengoba kuchazwe kwisinyathelo 1 ngenhla, bese uphonsa amadolo akho emuva.
- Beka izandla zakho emlenzeni ongaphambili. Uma unomuzwa wokuthi ibhalansi yakho iyashesha, phakamisa izingalo zakho nezandla phezulu phezu kwekhanda lakho bese ubheka phezulu.
- Cindezela izintambo zakho phambili futhi phansi phansi. Kumele uzizwe ulula nge-torso, u-hip, u-groin, nomthanga wakho.
- Bamba ukwelula ngamasekhondi angaba ngu-20-30, khulula futhi uphinde ngomunye umlenze.
Ungakwazi ukuguqula noma yikuphi kwalolu lwazi ngokususelwa kumathambo akho, ukuguquguquka, nokulinganiselwa kwakho.
Qinisekisa ukugcina idolo lakho phambili noma ngemuva kwesinqe sakho futhi hhayi phambi kwekhanda lakho.
Amathiphu Okufomu Okufanele
Njengoba nje ungalimaza ezemidlalo nemisebenzi, ungazilimaza ngokwakho ngenkathi usulele uma izinyathelo ezithile zokuphepha zingathathwa. Lokho okushiwo kakade kufudumele ngokuwenza uhlobo oluthile lomsebenzi oshukumisayo okungenani imizuzu engu-5. Ezinye zihlanganisa:
- Ungadabuki. Lokhu kungadonsa ama-tendon nama-inscle points points esikhundleni salokho ofuna ukukwenza, okwandisa imisipha. Ngaphezu kwalokho, ukugubha kungakha izinyembezi ezincane emisipha, futhi njengoba ziphulukisa amafomu omzimba omzimba ongenza imisipha ibe nzima futhi ingabi nezimo ezincane. Ngokuyinhloko, ukuqhuma kungaholela ezingxenyeni ze-hypermobile kanye nokungalingani kwemisipha. Esikhundleni salokho, sebenzisa izinyathelo ezisheshayo, ezibushelelezi lapho wenza isandla sakho.
- Ungacindezeli phansi ngamandla amakhulu. Njengokunciphisa, lokhu kungenza ukucindezela okungafuneki emathethini, imigqa kanye nokufaka amaphuzu; ngaleyo ndlela okwenza ube nengozi yokulimala noma ukunaka.
- Ungabeki umoya wakho ngenkathi usulele. Uma sifunde lutho ku-yoga, ukuphefumula kungakusiza ukwelula ngokujulile. Bhala njengoba uphumule futhi uphume njengoba uqala ukwenza lo msebenzi.