Amandla namadolo asezingeni elihle ukuqala ukusebenza kuzo zonke izihluthulelo ezibalulekile kodwa ezingenakulinganiswa eziningi ze-yoga, amandla amakhulu. Iphansi futhi kulula ukuyikhulula ngokushesha uma uzizwa sengathi uzokuwa, okukhathalela abantu abaningi abangenandaba nokuzizwa bebhekene nezinselele zemali. Kulula futhi ukuyifinyelela ku-backbend noma ngokuphonsa kwamanye ama-crunches uma usulungile.
Funda kuwo wonke imininingwane.
- Futhi eyaziwa ngokuthi: Ukulinganisela Ithebula Lokungena
- Uhlobo Lokuhamba : Amandla namadolo
- Izinzuzo : Kuthuthukisa ibhalansi namandla angaphakathi .
Imiyalo
- 1. Woza kuzo zonke izibane ezinezibhamu ngaphansi kwamahlombe namadolo ngaphansi kwezinkalo.
- 2. Yandisa inyawo lakho lokunene ngemuva kombhede wakho uphinde uguqule unyawo lwakho.
- 3. Phakamisa umlenze wakho wokunene ukuze uqede izinga, ugcine iziqhakazi zakho zibheke phansi futhi unyawo lwakho luguquguquke.
- 4. Phakamisa isandla sakho sokungakwesokunene kuze kube sezingeni lehlombe, ugcine ingalo ngqo. Phakamisa isithuthuthu sakho esihlahleni njengokungathi uzothatha isandla somunye umuntu noma uphendule isandla sakho ukuze ubheke phansi.
- 5. Ukulinganisa ngakwesokunxele nangesandla sokunene, ukugcina umgogodla ongathinti hlangothi kanye nentamo ende. Ukubukeka kwakho kufanele kube phansi.
- 6. Hlala 5-10 ukuphefumula ngaphambi kokunciphisa isandla esiphakanyisiwe namadolo. Sebenzisa okuphefumula okumbalwa kuzo zonke ezine ukuze uthole isisekelo sakho esiqinile emuva, bese wenza uphawu ngalunye uhlangothi.
Amathiphu wabaqalayo
- Qaphela ukuthi umgogodla wakho awuwa ngaphansi kwenkomo ngenkathi ubhalisa.
- Kulungile uma ugoqa. Yenza konke okusemandleni akho ukugcina zombili izitho ziphakanyisiwe phansi.
Amathiphu Okuthuthukisiwe
- Yenza amanye ama-crunches lapho ujikeleza khona umgogodla wakho (njengekati isikhundla) ukuze ulethe idolo lakho langakwesokudla bese uhlangothini lwesokunxele ukuyohlangana ngaphansi kwesisu sakho, bese usandisa. Phinda izikhathi ezinhlanu ohlangothini ngalunye, uhamba nomoya. Ukwandisa isandla nezinyawo kude komunye nomunye ekungeneni kwakho bese uletha idolo lakho kanye nehlangothini ndawonye ekuphumeni kwakho.
- Bhonqa idolo lakho langakwesokudla. Iwodwa lonyawo lwakho lizobhekana nokushayela. Finyelela emuva ngemuva kwakho ngengalo yakho yesobunxele bese ubamba ngaphakathi kwonyawo lwakho lokunene ngesithupha sakho esikhomba ezandleni zakho zezinzwane. Ungakwazi ukuhlala lapha noma ukukhahlela ngakwesokunxele sakho ngonyawo wokunene ukuze uphakamise umlenze wesokudla bese ulethe umgogodla wakho ube yandiso (i-backbend).