I-Triangle iyisisekelo se-yoga esingazungeze cishe zonke izitayela ezahlukene ze-yoga . Ngokuqinisekile uzobhekana nakho ngaphakathi kwamakilasi akho okuqala e-yoga nangemva kweminyaka ezayo. I-belies set-up belies elula kakhulu amandla ayo njengendlela yokwelula ama-hamstrings. Ukusungula isisekelo se-pose ngezinyawo eziqinile kanye nemilenze eqinile kuvumela ukuthi isifuba sithinte ngokujulile futhi sivulwe.
- Uhlobo lwesimo : Ukuma
- Izinzuzo : Uqinisa imilenze, welula ama-groin, ama-hamstrings, nezinkalo, avula isifuba namahlombe.
Imiyalo
- Kunezindlela eziningi zokungena kunxantathu. Ukungena kusuka kumlindi II isebenza kahle ngoba izinyawo zakho sezivele zikhona endaweni efanele. Akufanele udinga ukukhulisa noma ukunciphisa isimo sakho salolu shintsho. Ngakho-ke, kusukela kumlindi wesibili, vula umlenze wakho wangaphambili (umlenze wesokudla kulokhu).
- Hlanganisa imisipha yakho yezinyawo bese udweba i-femur yakho yangakwesokudla kwisitoreji sayo. Yandisa isandla sakho sokunene phambi kwekamelo, ugcine umlenze wakho ongakwesokudla.
- Yehlisa isandla sakho sokunene phansi phezu kwe-shin noma isikhumba sakho. Uma uvulekile kakhulu, ulethe isandla sakho sokunene phansi ngaphakathi noma ngakwesokudla. Yenza noma yikuphi umuntu ocabanga ukuthi ukhululekile kakhulu.
- Ihlombe lesokunxele libeka phezulu kwesokudla njengoba uvula isifuba sakho, ufinyelela ezandleni zakho zangakwesokunxele ufike esihlahleni ngenkathi ugcina ihlombe lakho langakwesobunxele ligxotshiwe ekhoneni layo.
- Vula ikhanda lakho ukuze ubheke amehlo akho ngakwesokunxele sakho. Uma lokhu kungakhululekile entanyeni yakho, kuhle futhi ukugcina ikhanda endaweni engathathi hlangothi.
- Qhubeka ukudweba imisipha yakho yezinyawo phezulu, ukujulisa i-crease ngakwesokudla sakho se-hip.
- Gcoba idolo lakho lokunene kancane (lokhu kubizwa ngokuthi i-microbend) ukuvimbela i-hyperextension.
- Hlala okungenani ukuphefumula okungu-5.
- Phinda uphinde ubeke umlenze wakho ngakwesokunxele.
Amathiphu wabaqalayo
- Melana nesilingo sokugoba amadolo akho okunene ukuze uthole isandla sakho sokunene phansi. Ukugcina umlenze wakho wokunene uqondile kubaluleke kakhulu. Ukubeka ibhokisi phansi phansi kwesandla sakho nakho kuyindlela yokukhetha.
- Kuhle ukuletha isandla sakho sokunene siphakamise umlenze wakho uma lokho kukuvumela ukuvula isifuba sakho ngaphezulu. Ungaphakamise isandla sakho ngqo emadolweni akho, kodwa, njengoba lokhu kubeka ingcindezi enkulu ekuhlanganyeleni.
Amathiphu Okuthuthukisiwe
- Qinisekisa ukuthi isithende sokunene sihlanganiswe nomdwebo onyawo lwesokunxele.
- Ukuze uthole ukuhlukahluka, zama ukuphonsa ingalo yesobunxele phezu kwezindlebe ezisele kwesokunxele ukuze ifike ngokufanayo phansi ngenkathi igcina ukuqhuma kwehlombe ekhoneni.
- Noma gqoka ingalo yakho engakwesokunxele ngemuva kwakho bese ubamba ithanga lakho langaphakathi langakwesokunxele ngesandla sakho sobunxele. Lokhu kudalwe i-traction, okukuvumela ukuba uvule isifuba sakho esibhakabhakeni nakakhulu.
- Thatha isisindo sakho esandleni sakho sokunene, ugijime ngaphezu kwephansi ukuze usebenze ebhalansi yakho futhi uhlanganyele umgomo wakho.