I-Crescent pose / i-lunge ephezulu
Incazelo:
Eqhawe ngibuse / umlobi ophakeme, izinyathelo zonyawo olulodwa phambili ngedolo ekwakheni i-angle engu-90-degree, kanti omunye umlenze uqonda ngqo ngezinzwane. Umzimba ongenhla udlulela phezulu, izingalo zifinyelela ngaphezulu ngezandla ezihlanganiswe ndawonye noma zifana.
Izinzuzo:
Iqinisa izicubu zamathanga nama-glutes.
Ivula isifuba namaphaphu, ukukhuthaza ukuphefumula okungcono.
Kuthuthukisa ukulingana komzimba nokuqina.
Iba nomzimba wonke, ikhulisa amandla omzimba.
Incazelo:
Ku-Crow Phose, zombili izandla zibekwe emhlabathini ngezikhali ezigobekile, amadolo aphumule ezingalweni, izinyawo ziphakamise phansi, futhi isikhungo sokudonsela phansi, silondoloze ukulingana.
Izinzuzo:
Kwandisa amandla ezingalweni, izihlakala, nemisipha eyisisekelo.
Kuthuthukisa ukulingana nokuxhumana komzimba.
Kuthuthukisa ukugxila nokuzola kwangaphakathi.
Ivuselela uhlelo lokugaya ukudla, ukukhuthaza ukugaya.
Incazelo:
E-pose yomdansi, unyawo olulodwa luba yi-ankle noma ngaphezulu konyawo, ngenkathi ingalo ohlangothini olufanayo ifinyelela phezulu. Elinye isandla lihambelana nonyawo oluphakanyisiwe. Umzimba ongenhla uncike phambili, futhi umlenze owengeziwe welulela emuva.
Izinzuzo:
Iqinisa imisipha yemilenze, ikakhulukazi ama-hamstrings nama-glutes.
Kuthuthukisa ukulinganisela komzimba nokuqina.
Ivula isifuba namaphaphu, ukukhuthaza ukuphefumula okungcono.
Kuthuthukisa ukuma nokuqondanisa komzimba.
Incazelo:
E-dolphin pose, zombili izandla nezinyawo zibekwe emhlabathini, ziphakamisa okhalweni phezulu, zidala ukwakheka kwe-v ehlanekezelwe nomzimba. Ikhanda liyakhululeka, izandla zibekwe ngaphansi kwamahlombe, nezingalo zibheke phansi.
Izinzuzo:
Kunwebisa umgogodla, ukunciphisa ukungezwani emhlane nasentanyeni.
Iqinisa izingalo, amahlombe, nemisipha eyisisekelo.
Kuthuthukisa amandla omzimba aphezulu nokuvumelana nezimo.
Ivuselela uhlelo lokugaya ukudla, ukukhuthaza ukugaya.
Inja ebheke phansi
Incazelo:
Esikhathini sezinja ezibheke phansi, zombili izandla nezinyawo zibekwe emhlabathini, ziphakamisa okhalweni phezulu, zidala ukwakheka kwe-v ehlanekezelwe nomzimba. Izingalo nemilenze ziqondile, ikhanda liyakhululeka, futhi amehlo aqondiswe ezinyaweni.
Izinzuzo:
Kunwebisa umgogodla, ukunciphisa ukungezwani emhlane nasentanyeni.
Iqinisa izingalo, amahlombe, imilenze, nemisipha eyisisekelo.
Kuthuthukisa ukuguquguquka komzimba wonke namandla.
Ithuthukisa uhlelo lokujikeleza, ukukhuthaza ukuhamba kwegazi.
I-Eagle Pose
Incazelo:
Ku-Eagle Pose, umlenze owodwa uwela enye, ngedolo. Izingalo ziwela ama-elbows agobekile nezintende zezandla zibheke komunye nomunye. Umzimba uncike phambili, ukulondolozela ukulinganisela.
Izinzuzo:
Kuthuthukisa ibhalansi nokuxhumana komzimba.
Iqinisa izicubu emathangeni, glutes, namahlombe.
Kuthuthukisa amandla emisipha asemqoka.
Ikhipha ukucindezela nokukhathazeka, ukukhuthaza ukuzola kwangaphakathi.
Isandla eseluliwe kuya kuzwane
Incazelo:
Ezinzwaneni ezinkulu aze aze, ingalo eyodwa iya phezulu, kanti enye ingabe ifinyelela phambili ukuze iqonde izinzwane. Umzimba uncike phambili, ukulondolozela ukulinganisela.
Izinzuzo:
Kunwebisa umgogodla, ukuthuthukisa ukuma.
Iqinisa umlenze kanye nemisipha ye-glute.
Kuthuthukisa ukulingana komzimba nokuqina.
Kuthuthukisa ukugxila nokuzola kwangaphakathi.
Uma unentshisekelo kithi, sicela uxhumane nathi
Isikhathi sePosi: Meyi-10-2024
