Lokhu kusebenza okuyisisekelo kwe- yoga kuphelele ukuvusa umzimba wakho kuqala into yokuqala noma ukuphumula ekupheleni kosuku olude. Lezi zinyathelo ezilula zisiza ukuthi uthole ukuthola ibhalansi , ukuzinza, ukuguquguquka nokusiza ukuvuka uphumule noma ulale embhedeni ukulala ubusuku obuhle.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala , izifo noma ezinye izimo.
Izinto ezidingekayo
Kanjani
- Yenza lo msebenzi noma kunini lapho uthanda khona, ekuseni uma uvuka noma ngaphambi kokulala.
- Yenza umsebenzi ngamunye, uthathe isikhathi sakho futhi ugxile ekuphefumuleni kwakho - phefumula ngaphakathi nangaphandle ngekhala, ungene emoyeni wakho emhlane.
- Yilowo nalowo abeke okungenani kanye, ngaphezulu uma unesikhathi.
- Hlala ukhumbula engqondweni yakho yonke into.
1 - Ukuma kwe-Cat
I-stret stret cat isindlela enhle yokwelula emuva okuphansi, kungakhathaliseki ukuthi uvele ulele embhedeni noma uhlela ukungena kuwo. Ukuze wenze ukunyakaza okuvelele nakakhulu, phonsa ukungena kwakho njengoba ujikeleza emuva kokuya phezulu.
Ukuma kwe-Cat
Ngaphansi kwe-squat ngezandla emathangeni, ubuyele emuva. Hlanganisa futhi udonsa i-abs futhi ujikeleze emuva kuze kufike edilini. Faka futhi uhlehle emuva ukuze uqale, uphinda izikhathi ezingu-15.
2 - I-Sun Salutation
Ukubonga kwelanga kungukuzivocavoca okuzenzekelayo ukuhamba kwakho, uthole umoya emaphashini akho futhi uthole umqondo wokuthi umzimba wakho uzizwa kanjani. Uzokwelula wonke imisipha emikhulu - i-Chest, izintambo, izingalo nokuningi.
I-Sun Salutation
Qala esimweni sokuma bese uhumusha njengoba ususa izingalo phezulu nangaphezulu. Exhale futhi uhlanganyele i-abs njengalokhu usuka ezinkalweni bese ungena ngaphansi kwe-Bend Forward, ngezandla phansi noma ezinyaweni - ukuguqa ngamadolo uma udinga. Faka futhi uphuze kuze kube yilapho emuva ungenele futhi uphume phambili ukugoba. Faka futhi uphinde uphindele, uphonsa izingalo phezulu ukuze izintende zithinte. Phinda uchungechunge izikhathi 4 kuya kwezi-8.
3 - Ukulinda Emuva
Ngiyayithanda lokhu kuhamba ngemva kosuku olude, kuyindlela enhle yokwelula ngempela emuva nangentamo, zombili izindawo eziba nzima ngaphezu kosuku olude kukhompyutha. Uma wenza lokhu ekuseni, kungase kudingeke uqale uhambe kancane ngezandla emathangeni, bese uvumela ukubuyisela emuva futhi ukugubha izinwele zakho kalula.
Ukwehlisa Okulindile
Vula izingalo phezulu nangaphezulu, bese uphuma uphinde uhlasele phansi, uguqe amadolo uma udinga. Bamba ku-elbow ngezandla zombili bese ubeka kancane, uvumele kancane kancane ukubuyela emuva ukuze ukhulule futhi ululame. Zama futhi uqondise imilenze kancane uma ukwazi ukusula izintambo. Bamba ukuphefumula okungu-5-8.
4 - I-Warrior I - Ngakwesokudla
I-Warrior Ngiyi-exercise ephelele yokwelula isifuba, izingalo kanye nezimo ze-hip flexers. Kubuye kube nokulingana okukhulu, ukusebenza wonke imisipha yokuzinza emzimbeni ophansi.
I-Warrior I
Hamba phambili ngonyawo olufanele ungene emgodini, ugcine umlenze ongemuva uqondile futhi izinzwane ezingakwesobunxele zikhonjiswe cishe nge-45 degrees, isithende phansi. Gcina ibhande elifanele ngqo ngaphezu kwe-ankle kanye nezinkalo ezibhekiselwe phambili. Vula izingalo phezulu nangaphezulu futhi uphakamise njengoba ulayisha amahlombe phansi futhi kude nezindlebe. Sula bese ubamba ukuphefumula okungu-3-5.
5 - I-Warrior II - Ngakwesokudla
Lokhu kuqhubekela phambili kwemvelo kusuka ku-Warrior I, ukuguqula umzimba ukuze uvule manje esifubeni nasezinkalweni.
I-Warrior II
Kusukela ku-I-Warrior I, jikela umzimba ngakwesobunxele ngenkathi uletha izingalo phansi nangemuva futhi kufana nephansi. Khangela ngakwesokunene ngenkathi ugcina ibhande langaphambili ligobile futhi amahlombe akhululekile. Phuma ngeminwe yakho, phumula amahlombe uphinde ubambe ukuphefumula okungu-3-5.
6 - Triangle Triangle - Side Side
I- Triangle Pose ivame ukwenza ngokuthulula ingalo engezansi kuze kube sekugcineni. Ngithanda le nguqulo eguquliwe, ikakhulukazi into yokuqala kuqala ekuseni. Kukhona ukugxila okuncane ekuthumeni kunokuba kwenziwe.
I-Triangle eguquliwe
Kusukela ku-Warrior II, thatha ingalo engakwesokunene bese uphahla ingxenyeni engakwesokudla. Thatha isandla sokunxele ngqo esibhakabhakeni, iminwe isakaze kanye nengalo ngqo phezu kwehlombe. Bheka phezulu ngakwesobunxele bese ubamba ukuphefumula okungu-3-5.
Phinda uchungechunge lonke ohlangothini lwesobunxele.
I-7 - i-Spine Twist
Manje sekuyisikhathi sokwehlisa emuva bese uzinika isikhashana sokuphumula nokuphefumula.
I-Spine Twist
Ngenkathi ulele ebusweni phezulu, ugoba umlenze wesokudla bese ubeka unyawo olufanele ngakwesokunxele. Khamba kancane ngakwesobunxele ngenkathi uthatha isandla sokunene phansi phansi, isandla sokunxele ucindezela ngobuso emadolweni. Hlala ungene futhi uzizwe emhlane wakho ophansi nasemaceleni. Bamba imizuzwana engu-15-30 bese uphinda ngaphesheya.
8 - I-Corpse Pose
Lokhu ukuhamba akufuni ngempela ukweqa. Ekuseni, kukunika isikhathi sokuphefumula nokuphumula ngaphambi kokubhekana nosuku lwakho. Ebusuku, kukunika ithuba lokukhipha ngaphambi kokulala. Jabulela!
I-Corpse Pose
Themba emhlane wakho ngemilenze nezingalo ziphuma emzimbeni. Vumela izinyawo zakho ziphume futhi ziphumule iminwe yakho. Vala amehlo akho uphinde uphumule imisipha nxazonke lapho ubhekene nokujulile. Ukuqala ezinyaweni zakho, khumula ngokucophelela ingxenye ngayinye yomzimba wakho, uvumele zonke izinkinga zakho zihambe njengoba uphefumula. Hlala lapha isikhathi eside ngangokunokwenzeka.