I-Yoga yaziwa kakhulu ngokusiza abantu bakhulise ukuguquguquka kwabo futhi balahle lezo zinsimba ezinzima ezikhuphuka kithi njengoba iminyaka idlula. Kodwa bewazi ukuthi i- yoga iyindlela enhle yokuqinisa imisipha yakho nokwakha ukukhuthazela kuzo zonke izicubu emzimbeni wakho? Ngokuya ngohlobo lwe-yoga oyikhethayo ukukwenza, ungase uqinise amandla ngokuhamba nokugeleza, noma ungayakha ngokusebenzisa umsebenzi we-isometric owenziwe lapho ubambe iqhaza. Lo msebenzi ugxila ekwakheni amandla emzimbeni wakho ophezulu . Isihloko sayo somlingani, i- yoga yamandla omlenze , singenziwa eceleni kwalesi sigameko sokuzivocavoca umzimba noma kwenziwa ngezinsuku ezahlukene zesonto ukulinganisela isonto lakho lokuzivocavoca.
Ngezansi uhlu lwe-yoga poses oluqinisa imisipha yomzimba ephezulu. I-pose ngayinye ifika nesithombe, incazelo yendlela yokwenza kahle lokho nokuthi yiziphi imisipha esebenzayo. Zama i-pose ngayinye ngokuhlelekile, ukhumbule ukuthi ukuphuza, ukuphefumula okubalulekile kubalulekile kunoma yikuphi ukukhubazeka kwe-yoga. Esikhundleni sokuziqeda isikhathi, sebenzisa umoya wakho ukukuqondisa ekuhambeni. Zama ukubamba i-pose ngayinye ukuze iphefumle kancane kancane okokuqala ngqa. Njengoba uqinisa amandla nokukhuthazela, ungakwazi ukwandisa isikhathi obamba ngaso i-pose ngayinye bese upheqa umoya wakho phansi nakakhulu.
Inja ephansi
I-stretch eyingqayizivele engemuva komzimba wakho, lokhu kubuye kuncike emandleni amakhulu kusuka esifubeni, emahlombe nasemisipha emhlane.
1) Qala endaweni eguqa ematheni wakho ngezandla ngqo ngaphansi kwamahlombe, iminwe isakaze kabanzi.
2) Hamba izinzwane zakho phansi futhi uhlanganyele izibeletho zakho njengoba uphonsela umzimba wakho emathini ngakho izandla zakho nezinyawo zakho kuphela zibhekene nomzimba.
3) Cindezela ngezandla zakho ukuhambisa isifuba sakho kancane emathangeni akho kanye nezithende zakho ngobumnene phansi.
4) Phula ikhanda nentamo yakho uphefumule ngokugcwele.
Iplanki
Amapulangwe ayaziwa ngokudala amandla amakhulu, kodwa akukho ukuphika ukusetshenziswa kwezingalo zakho namahlombe.
1) Qala ezandleni zakho nasemadolweni. Donsela izibeletho zakho futhi uphinde uhambise izinyawo zakho ngemuva kwakho kuze kube yilapho imilenze yakho iqondile.
2) Gcina izandla ngqo ngaphansi kwamahlombe namehlo ngaphambili kombhede wakho ukuze intamo yakho ihlale ihambisana.
3) Bamba izibeletho kanye nemilenze iqinile futhi uqinisekise ukuthi umhlane wakho uhlala isikhathi eside- ugweme ukugoqa phansi.
4) Uma unzima ukubeka isikhundla, amadolo aphansi ematheni ngenkathi ugcina konke okufanayo. Bamba futhi uphefumule ngokugcwele.
Chatarunga
Yeqa lezi zingqungquthela: lokhu pose kuzothatha amandla akho we-triceps njengento engenakho. Yisho i-saggy izingalo ezingaphezulu!
1) Qala endaweni yeplanethi ngezandla ngqo ngaphansi kwamahlombe nomzimba ngokuqondile ukuya ezinyaweni.
2) Nciphisa isifuba sakho phansi emhlabathini ukudonsa izimbambo ezibhekene nezimbambo zakho bese ubheke phansi phambi kwakho. Gcina izinkalo zakho nje kancane ngaphezu kwesifuba sakho bese ucindezela i-abs yakho.
3) Phefumula njengoba ubamba.
Up Dog
Ngemuva kokuxosha umzimba wakho phansi izinja namapulangwe, inja ephezulu igcina izingalo namahlombe zibandakanya kodwa ziba nesiguli esihle kakhulu.
1) Qala ubuso obunamathele phansi ematheni wakho ngekhanda kancane uphakamise futhi isandla uhlezi ngqo ngaphansi kwamahlombe.
2) Khomba izinzwane zakho ukuze iziqongo zezinyawo zakho ziphezu.
3) Njengoba uphuma, cindezela ngezandla zakho naseziqongweni zezinyawo zakho ukhulise umzimba wakho nemilenze yakho phansi kuze kube yilapho izingalo ziqondile.
4) Gcina intamo yakho ikhululekile futhi isikhathi eside futhi i-quads igxile njengoba ubamba futhi uphefumula.
Plank Side
Amapulangwe amancane akubuyisela phansi ukuze usebenze ngamandla akho ehlombe kusukela ngezinga elihlukile. Ngokungafani neplanti ephezulu ethola izingalo zakho ukusebenza ndawonye, umsebenzi ongasetshenziswa lapha wenza izingalo namaphutha akho asebenze ngamandla abo ngabanye ngaphandle kokukhokhela ngakolunye uhlangothi.
1) Qala eplanini egcwele ngezandla ngaphansi kwamahlombe nezinyawo namathanga othintekayo.
2) Finyisa izibeletho ngokuqinile futhi uvule ingalo yesokudla ngqo emoyeni ujike umzimba wakho ohlangothini ngakho unyawo olunene luhlezi ngakwesokunxele.
3) Phakamisa umzimba nge-waistline bese ubamba umoya.
4) Buyisela eplanini bese ushintsha izinhlangothi.
Phindela emuva kwethebulethi
Njengoba iningi lifaka ubuso bakho phansi, loyo uzovula imisipha yakho yesifuba nehlombe futhi usebenze kusukela ohlangothini oluhlukile lomzimba wakho ophezulu.
1) Qala endaweni ehlezi ngezinyawo ezinyaweni phansi ngokuhambisana namathambo.
2) Faka izintende ezivulekile phansi ngemuva kweminwe ebhekene nayo.
3) Hlola up futhi njengoba ucindezela abs yakho kanye glutes, phakamisa umzimba phezulu ngenkathi ngokukhululekile uvumele ikhanda lakho uphumule emuva.
4) Phefumula bese ubamba.