Uma kuziwa ekuzivumelaneni nezimo kanye nokulinganisela , ibhola yokuzivocavoca iyithuluzi elihle kakhulu lokubamba kokubili. Okwenza ibhola litheke kakhulu ukuthi lingasetshenziswa njengesekelo, njengamanye amavivinyo okulula akhonjisiwe ngezansi, noma angasetshenziselwa inselele ibhalansi yakho.
Noma kunini lapho usendaweni engazinzile, awusebenzi nje ibhalansi kodwa ezinye izinto ezibalulekile ezifana nokuxhumanisa, imisipha yokuqiniswa , futhi okubaluleke kakhulu, ingqikithi .
Lo msebenzi uhlose zonke izindawo zokuzivocavoca ngezinye izinselele eziyingqayizivele futhi ngezinye izikhathi ezihambayo ezidinga umzimba wakho wonke ukuba usebenze njengesimo sokuzinza.
Uzovula izindawo eziqinile njengeziqhwa nesifuba, sonke ngenkathi ukwakha ibhalansi nokuzinza.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo.
Izinto ezidingekayo
Ibhola lokuzivocavoca kanye nombhede.
Kanjani
- Ngemuva kokuzivocavoca kwakho, ukufudumala noma lapho imisipha yakho ifudumele, yenza umsebenzi ngamunye njengoba uboniswa okungenani okungenani okungu-1, obambelela ngamunye ngamasekhondi angu-15-30.
- Ukuze uthole izinzuzo eziningi eziguquguqukayo, yenza lokhu kuqhutshwa izikhathi ezintathu ngesonto, wenze umsebenzi ngamunye izikhathi ezingu-2-3.
- Hlala endaweni ngayinye futhi ugweme ukushaya noma ukucindezela.
- Dweba noma yikuphi ukuvivinya okubangelwa ubuhlungu noma ukunganaki
1 - I-Chest Yula
Hlala ebhola bese uhamba ngezinyawo kancane kancane uze ulale ebholeni ngemuva kwakho kusekelwa ngokugcwele.
Bamba odongeni ngokulinganisela uma udinga.
Khumula izintambo zakho bese uhamba phezu kwebhola bese uvumela izingalo zakho ziwe phansi kahle ezinhlangothini futhi zifike phansi. Zizwe ngokujulile esifubeni sakho nasenhliziyweni yakho.
Bamba ukuphefumula okungu-3-5.
2 - Umzimba Ophelele
Umzimba wonke owelula uphelele ekutheni ubheke phambili nangemuva emzimbeni wakho usebenzisa ibhola.
Yima phambi kwebhola ngemilenze yakho ebanzi. Beka izandla zakho ebhokisini futhi, ubeke ukugoba okuncane emadolweni, uqhube ibhola phambili.
Cindezela phansi ngesifuba sakho ngenkathi ugoqa ibhola ukuze usule ama-hamstrings namathole.
Bamba ukuphefumula okungu-3-5.
3 - Emuva Dweba
Leli cala elihlangothini liphelele ekubhekeleni amathangi nasemuva kwamahlombe.
Hamba ngezinyawo futhi ibhola ngqo phambi kwakho. Thatha isandla sokunene bese usibeka ebhola. Jikelezela ukuze uhlangothi lwesandla sakho lube ebhokisini elibheke phezulu.
Ukusebenzisa uhlangothi lwesandla sakho, gxilisa ibhola ngakwesobunxele ngenkathi ugcina isikwele esikhwameni. Roll ibhola ngangokunokwenzeka ukuze uzizwe usulekile kuwe engqondweni nangemuva.
Bamba ukuphefumula okungu-3-5 futhi ushintshe komunye uhlangothi.
4 - Ukulinganiswa kwesinye semigqa
Ngenxa yalokhu kuthutha, uzobe ubamba ibhola njengoba ulinganisela.
Qala ngokuma ngakwesokunxele sakho umlenze wokunene ukuphumula ezinzwaneni eziseduze nawe.
Bamba ibhola ngokuqondile phezulu kwekhanda. Manje, phupha kusuka ezinkalweni ngenkathi uphakamisa umlenze wesokudla ngqo ngemuva kwakho, wehlisela ibhola kuze kube yilapho ehambisana phansi.
Umzimba wakho kufanele ube oqondile kusuka ekhanda kuya ezithende.
Thatha ibhola phansi bese uphumula izandla lapho ugcina umlenze wesokudla ngemuva kwakho. Zama ukugoqa ibhola kancane ukuze unciphise isidumbu kusuka enhlokweni kuya enzwaneni.
Bamba ukuphefumula okungu-5 bese uphinda ngomunye umlenze.
5 - I-Half Moon eguquliwe
Lokhu kusetshenziselwa ukuguqulwa kwenyanga ukushintsha ibhola njengokubili kokusekela kanye nenselele ebhalansi yakho.
Qala ku-pose yangaphambili, ukulinganisa emlenzeni owodwa nebhola phansi bese izandla ziphumula ebhola.
Manje phendulela umzimba wakho ohlangothini ukuze isifuba sakho nezinkalo zibheke odongeni langaphambili, namanje ukulinganisa komunye umlenze.
Uma unako, susa ingalo phezulu phezulu ngqo phezu kwehlombe lakho ngenkathi ubeka enye ibhola ibhola ngokulinganisela.
Bamba ukuphefumula okungu-3-5 bese uphinda ngaphesheya.
6 - Lunge Lula
Kulo, uzosebenzisa ibhola ukuze uhlale ngohlobo lwendawo yokulinda ukuze welule izimpande ze-hip nomzimba ophezulu.
Qala ngokuphumula ebhola bese uthatha umlenze owodwa phambili (ugobile kuma-degrees angu-90), umlenze wempuphu uqonde ngqo futhi ulingane onozinyo.
Kufanele uphumule ebhola.
Khipha izandla phambi kwakho noma ngaphezulu bese uzizwa ulula ngezandla.
Bamba ukuphefumula okungu-3-5 bese uphinda ngomunye umlenze.
Uma lokhu kuzomuzwa sengathi uyazama, zama ukuhamba ngaphandle kwebhola.
I-7 - I-Warrior II
Ukunyakaza kwe-yoga kwenziwa ngokusebenzisa ibhola lokuzivocavoca ukwesekwa okungeziwe.
Qala ukusuka ku-Lunge Stretch emisebenzini yangaphambilini, uhlezi ebhola ngomunye umlenze phambili futhi ugobile futhi omunye uhle ngemuva ngemuva kokuphumula emlenzeni.
Manje, uma umlenze wakho wesokudla uphambili, jikela ngakwesobunxele uze phambili kwekamelo. Kufanele ujike izinyawo zakho ukuze unyawo olungakwesokudla lubheke odongeni oluhlangothini nomlenze wesobunxele, oqondile, ubheke udonga olungaphambili njenge- Warrior II .
Thatha ingalo yangakwesokudla ngqo phambi kwezinga lehlombe, ingalo yesokunxele emuva. Bamba ukuphefumula okungu-3-5 bese uphinda ngaphesheya.
8 - Ukunyuka kwe-Inner Thigh Ball
Hlala ekusebenzeni kwakho ibhola uphinde uthathe imilenze ngaphandle kwesimo esikhulu, izinzwane eziphuma ngecala elincane.
Bend phambili phambili, ugcine i-back back flat bese ubeka izimbongolo ngaphakathi kwamadolo akho.
Hlala phansi, usebenzisa izimbambo zakho ukuze uthuthuke ngamadolo ukuze uthole ukujula okujulile. Kufanele uzizwe lokhu emathangeni angaphakathi.
Bamba ukuphefumula okungu-3-5.
9 - Ukumisa emuva Emuva
Lokhu kulula ukuma kuyindlela ephelele yokwehlisela emuva. Kungaba yinselelo encane ngebhola elikhulu, kodwa lisasebenza.
Qala ngokuma bese ubamba ibhola esifubeni sakho izandla zakho zigqamile phezu kwebhola.
Bend phambili ukuze uphumule ibhola emathangeni ngenkathi uvumela izingalo zakho zibe phansi phansi.
Sula umzimba wakho, uvumele imilenze yakho ikusekele, futhi uvule ngemuva. Bamba ukuphefumula okungu-3-5.