1 - Ukunyakaza kwePelvic
Ukuqamba amanga phezulu phansi ngamadolo okugobile kanye nezinyawo phansi phansi. Bhala futhi njengoba uphumelela bese ucindezela isisu esisemgodleni bese 'ukuvala' izimbambo. Gcina umoya ugeleza futhi uphumule ukuhlupha emahlombe akho nobuso. Phinda ukuphefumula okungu-10.
2 - I- Cat Stretch
Kneel kuzo zonke ezine, amadolo ngaphansi kwezintambo nezandla ngaphansi kwamahlombe. Spread iminwe phansi phansi izintende flat futhi inkontileka abs ukuletha ikhanda, intamo futhi emuva ukulungiswa. Bhala futhi uphonsa izinkalo ezibhekeleni lapho udweba amahlombe emuva futhi wehla ezindlebeni zakho; Bheka. I-Exhale bese uhlambalaza isikhumba ngenkathi udonsa isisu sakho emthonjeni wakho. Phindela emuva futhi uzizwe usule umgogodla wakho. Phinda ukuphefumula okungu-4 ukuya kwezingu-6, ukuhamba kahle phakathi kokuhamba ngakunye.
I-3 - I -Pose yezingane
Kusukela ekusetshenzisweni kohlobo lwe-Cat Stretch esedlule, hlala emuva ezithende zakho ngezingalo ezibekwe phansi noma eduze komzimba wakho, izintende zezandla nasemaphethelweni uthinta phansi. Ungathatha amadolo akho ububanzi ukuze ube nesimo esihle kakhulu uma udinga. Hlala lapha ukuphefumula okungu-5-10.
4 - Isikhathi Sengane Eseceleni
Ngenkathi usenkingeni yezingane, hamba izandla ukuya kolunye uhlangothi, uzizwa ulula yonke indlela eya phansi. Bamba ukuphefumula okungu-3 noma ngaphezulu bese uhamba izandla ukuya kolunye uhlangothi, uphinde ubambe ukuphefumula okungu-3.
5 - Ukubonga kwelanga
- Qala entabeni yonke-okunezinzwane ezinkulu ezithintekayo, izithende ezingezansi, isifuba siphakanyisiwe kanye nemilenze eqinile futhi esebenzayo (engaboniswa).
- I-Exhale ne-tip kusuka ezinkalweni bese uhlehla ukuya ebhontsheni phambili , ngezandla phansi noma ezinyaweni - ukuguqa ngamadolo uma udinga.
- Vula futhi ubheke phezulu njengoba ufika phezu kwezintambo zakho kuze kube yilapho umhlane wakho uphansi.
- I-Exhale iya phambili.
- Faka, uphonsa izingalo phezulu kuze kube yizintambo.
- Exhale uphinde uphinde ubuyisele izandla ezinhlangothini eNtabeni yePhalazi.
- Phinda uchungechunge izikhathi 4 kuya kwezi-8.
6 - Ibhuloho
Ulale phansi phansi ngamadolo, u-heels eduze kwamaqabunga. Exhale bese ucindezela izinyawo phansi njengoba uphakamisa izinyopho kuze kube yilapho amathanga ahambisana phansi. Khumula i-glutes, uzizwe ukuthi ama-quads akho asebenze ukuze agcine wena endaweni. Bamba ukuphefumula okungu-3 noma ngaphezulu bese uphindela kancane ematheni. Gxumela amadolo esihlubeni ukuze welula emuva futhi uphumule.
7 - Buyela emuva
Themba ohlangothini lwakho ngamadolo ogobile kanye nezintambo, amadolo kanye nezinyawo. Sula ingalo engezansi ngqo bese uphawula ingalo phezulu phezulu, izintende ndawonye. Ukugcina izintambo zakho zigciniwe futhi zingabanjwanga, zidweba ingalo ephezulu emzimbeni wakho (izintshontshana ezilandelana nomzimba) nangaphandle. Zizwa ulula kancane ngemuva kwakho. Dweba ingalo emuva, welula phezu kwengalo engezansi bese uphinda izikhathi ezintathu ngaphambi kokushintsha izinhlangothi.
8 - I- Corpse Pose
Themba emhlane wakho ngemilenze nezingalo ziphuma emzimbeni. Vumela izinyawo zakho ziphume futhi ziphumule iminwe yakho. Vala amehlo akho uphinde uphumule imisipha ezungeze iso ngalinye njengoba uphefumulela ngokujulile. Ukuqala ezinyaweni zakho, khumula ngokucophelela ingxenye ngayinye yomzimba wakho, uvumele zonke izinkinga zakho zihambe njengoba uphefumula. Hlala lapha imizuzu emihlanu noma ngaphezulu.