Yoga for Power Leg

Iningi labantu likhetha i-yoga ngezinzuzo ezinkulu eziguquguqukayo ezinikezayo. Labo bantu abanjalo bafunda ngokushesha kakhulu ukuthi i- yoga iyindlela enhle kakhulu yokwakha amandla nokukhuthazela kwemisipha yakho. Kukhona i-yoga pose yokusebenza cishe noma yisiphi isisindo emzimbeni wakho.

Ngokuya ngohlobo lwe-yoga oyikhethayo ukukwenza, ungase uqinise amandla ngokuhamba nokugeleza , noma ungayakha ngokusebenzisa umsebenzi we-isometric owenziwe lapho ubambe iqhaza.

Thola okunamandla, amaLeaner Legs

Lo msebenzi ugxila ekwakheni amandla emilenzeni nasezinhlobonhlobo . Ukwengeza ku-yoga kumkhuba wakho wokuqeqesha amandla okukhona kuyindlela enhle kakhulu yokwengeza ezihlukahlukene futhi ukwandise ukuguquguquka kwakho ngenkathi usakha imisipha. Uma ufuna ukubeka ithoni bese uchaza imilenze yakho, ukwakha amandla omzimba aphansi, futhi uthole ukulula okukhulu ngenkathi wenza, ungase umangale uma ufunda ukuthi okulandelayo i-yoga poses yizinye zebhayisikili zakho ezinhle kakhulu. Ngakho beka phansi ama-dumbbells (okwamanje!) Bese uphuma umthamo we-yoga: yisikhathi sokwenza umgomo othile we-yogi indlela.

Yogi Squat Pose

Lokhu kuyindlela enhle yokuqala noma yikuphi ukuzikhandla kwamandla omlenze. Ivula izinyathelo kanye nezicabha zezinsipho futhi ilula imilenze ukulungiselela umsebenzi.

1. Qala ezinyaweni, ugoqwe phansi ngetsila emkhatsini wezinyosi nezandla ngokuthandaza esifubeni.
2. Qhubeka ukuhlanganisa izandla ngokuqinile ngenkathi ngesikhathi esifanayo ucindezela ama-elbows emathangeni angaphakathi.
3. Bamba futhi uphefumule ngokugcwele.

Isihlalo seSihlalo

Usihlalo we-pose yi-squat isometric eqinisa yonke imisipha emilenzeni kanye ne-glutes yakho. Okuphansi ukuhlala futhi uma ubambe isikhathi eside, izinzuzo eziningi ozothola zona.

1. Hamba ubude ngemilenze ndawonye bese uhumusha ukuze ufinyelele izingalo ngqo phezulu.
2. Njengoba uphuma uhlezi phezu kwezithende zakho kuze kube ngamadolo asezingeni elingama-90 degree.
3. Bamba izandla endaweni yokuthandaza esifubeni sakho njengoba ugoqa phansi amahlombe akho phansi. Bamba imizuzwana engu-30, ukuphefumula.

I-Warrior 1

Ngesikhathi sempi 1 usebenza ngokuhleleka nokuvula izimpande zakho ze-hip. Phakathi naleso sikhathi, wenze kahle kahle umlenze wakho wangaphambili ubambe isisindo somzimba wakho ngamandla anamandla akhuliswa ku-quadriceps yakho ne-glutes.

1. Ukusuka esimweni sokuma, hamba unyawo lwakho lwesobunxele emuva kombhede wakho bese unciphisa ngaphakathi kwonyawo lwakho ukuze unyawo lwakho lwangemuva lube ngeceleni.
2. Bhonqa ngamadolo akho angama-90 bese ulungisa umlenze wakho.
3. Finyelela izingalo phezulu futhi ugcine i-torso ibheke phambili.
4. Hlanganisa amahlombe bese uphefumula kahle nangaphandle. Bamba imizuzwana engu-30 bese ushintsha izinhlangothi.

I-Warrior 2

E-Warrior 2 yenza iziqhenqo zakho zivumela ukuvula kodwa umlenze wangaphambili uqhubeka ukukubamba. Ngokuphindaphindiwe i-quadricep yakho ne-glute isetshenziselwa ukusekela isisindo sakho somzimba.

1. Ukusuka esimweni sokuma, hamba unyawo lwakho lwesobunxele emuva kombhede wakho bese unciphisa ngaphakathi kwonyawo lwakho ukuze unyawo lwakho lwangemuva lube ngeceleni.
2. Bhonqa ngamadolo akho angama-90 bese ulungisa umlenze wakho.
3. Finyelela ngakwesokudla ngakwesokudla ngakwesokudla nangesandla sangakwesokunxele phezu komlenze wesokunxele.
4. Hlanganisa amahlombe bese uphefumula kahle nangaphandle. Bamba imizuzwana engu-30 bese ushintsha izinhlangothi.

I-Angle enwetshiwe

Enye inguqu yempi, le pose iqhubeka isebenzisa i-quad yangaphambili yomlenze ne-glute ukuze ibe nokuqina namandla. Ngaphezu kwalokho, uthathwe kancane ngokwanele uyozuza kulokhu okulula ngaphakathi kwethanga nokunyuka kwe-hip flexor.

1. Kusukela esimweni sokuma, isinyathelo sokushiya unyawo kuze kube ngemuva kombhede bese uhlehlisa ngaphakathi enyaweni ukuya ekhoneni.
2. Bend ibhande langaphambili kuya engxenyeni engama-90 degree.
3. Finyelela ingalo yangakwesokudla phambili bese wehla ngaphakathi kwonyawo lokunene. Faka isandla phansi, kodwa ungenciki kuso. Phakamisa phezulu.
4. Finyelela ingalo engakwesokunxele phezu kwezindlebe ezisele ngakwesokunene kwegumbi.
5. Bheka phezulu nokuphefumula, ugcine uhlombe lwesobunxele olugxotshiwe phezu kwehlombe langakwesokudla.
6. Bamba ngokuphefumula bese ushintsha izinhlangothi.

Ihhashi

1. Kusuka esimweni sokuma ngezinyawo ukuhlukanisa kancane kancane kunokuba ibanga elingama-shoulder, izinzwane ezikhomba ngaphandle.
2. Njengoba uqala ukufaka izingalo eziphezulu zokucindezela ndawonye.
3. Njengoba ugoqa ngamadolo ama-90 degrees bese uthatha izandla esifubeni bese uhambisa amahlombe akho phansi.
4. Gcina amadolo akhombise ngezinyawo futhi umsila uphansi komzimba. Bamba imizuzwana engu-30 bese uphefumula.

Isihlahla

1. Hamba ubude ngezinyawo futhi ufinyelele izingalo ngqo phezulu.
2. Qinisekisa ingqikithi yakho njengoba ulayida unyawo lwakho lokunene phezulu ukuze uphumule ithole lakho langakwesokunxele noma ulidonsa phezulu ukuze uhlale emathangeni akho angaphakathi. Gwema ukubeka unyawo lwakho ngaphakathi kwamadolo akho.
3. Bamba ngokusemandleni imizuzwana engu-30 bese uphefumula kancane kancane. Shintsha izinhlangothi.

I-Eagle

1. Ukude kakhulu, uguqe ngamadolo akho kancane, uphakamise unyawo lwakho lwesokunxele phezulu futhi, ukulinganisa ngakwesokunene sakho sokunene, uwele umlenze wakho wesobunxele phezu komlenze wesokudla. Khomba izinzwane zakho ezingakwesobunxele uye phansi bese, uma kungenzeka, ugobe phezulu kwesokunxele ngakwesokunxele ngemuva kwethole elilungile. Ukulinganisela onyaweni lwakho lokunene.
2. Gweba izingalo zakho ngokuqondile, kufana nephansi, Phambanisa izingalo phambi kwesifuba sakho ukuze ingalo efanele ingaphezulu kwesobunxele.
3. Bhonqa ama-elbow akho bese ugibela ngqo ngaphakathi kwe-elbow kwesokunxele.
4. Uma kunokwenzeka indawo yezinhlanzi ndawonye bese ucindezela ngobumnene izandla phezulu uphakamisa amahlombe phansi.
5. Ukuphefumula bese ubamba imizuzwana engu 30 bese ushintsha izinhlangothi.