Inkcazo:
Kwi-Warrior I pose / High Lunge, unyawo olunye lunyathela phambili kunye nedolo lenza i-angle ye-90-degree, ngelixa omnye umlenze ubuyela umva ngokuthe ngqo ngeenzwane. Umzimba ophezulu unyukela phezulu, iingalo zifikelela phezulu kunye nezandla zibambene kunye okanye zidibene.
Izibonelelo:
Yomeleza imisipha yamathanga kunye ne-glutes.
Ivula isifuba kunye nemiphunga, ikhuthaza ukuphefumla okungcono.
Ukuphucula ukulinganisela komzimba kunye nokuzinza.
Kubandakanya wonke umzimba, ukomeleza amandla omzimba.
Inkcazo:
Kwi-Crow Pose, izandla zozibini zibekwe emhlabeni zigobile iingalo, amadolo aphumle ezingalweni, iinyawo ziphakanyiswe emhlabeni, kwaye iziko lomxhuzulane lingqiyame phambili, ligcina ibhalansi.
Izibonelelo:
Yandisa amandla ezingalweni, ezihlahleni, kunye nezihlunu ezingundoqo.
Ukwandisa ulungelelwaniso kunye nokulungelelaniswa komzimba.
Ukuphucula ukugxila kunye nokuzola kwangaphakathi.
Ivuselela inkqubo yokugaya, ikhuthaza ukugaya.
Inkcazo:
Kwi-Dance's Pose, unyawo olunye lubamba iqatha okanye umphezulu wonyawo, ngelixa ingalo kwicala elinye inyukela phezulu. Esinye isandla sihambelana nonyawo oluphakanyisiweyo. Umzimba ongasentla ubheke phambili, kwaye umlenze owandisiweyo wolulela ngasemva.
Izibonelelo:
Ukomeleza imisipha yomlenze, ngakumbi i-hamstrings kunye ne-glutes.
Ukuphucula ukulinganisela komzimba kunye nokuzinza.
Ivula isifuba kunye nemiphunga, ikhuthaza ukuphefumla okungcono.
Ukuphucula ukuma kunye nokulungelelaniswa komzimba.
Inkcazo:
Kwi-Dolphin Pose, zombini izandla kunye neenyawo zibekwe phantsi, ziphakamisa isinqe phezulu, zenza i-V eguqulweyo kunye nomzimba. Intloko ikhululekile, izandla zibekwe ngaphantsi kwamagxa, kunye neengalo eziphantsi komhlaba.
Izibonelelo:
Yandisa umnqonqo, ikhulula ukuxinezeleka kumqolo nentamo.
Yomeleza iingalo, amagxa kunye nezihlunu ezingundoqo.
Ukuphucula amandla omzimba ophezulu kunye nokuguquguquka.
Ivuselela inkqubo yokugaya, ikhuthaza ukugaya.
Ukuma kweNja ezantsi
Inkcazo:
Kwi-Dog-Facing Dog pose, zombini izandla kunye neenyawo zibekwe phantsi, ziphakamisa isinqe phezulu, zenza i-V eguqulweyo kunye nomzimba. Iingalo kunye nemilenze zithe tye, intloko ikhululekile, kwaye ukujonga kujoliswe kwiinyawo.
Izibonelelo:
Yandisa umnqonqo, ikhulula ukuxinezeleka kumqolo nentamo.
Yomeleza iingalo, amagxa, imilenze kunye nezihlunu ezingundoqo.
Ukuphucula ukuguquguquka komzimba jikelele kunye namandla.
Ukuphucula inkqubo yokujikeleza kwegazi, ukukhuthaza ukuhamba kwegazi.
Eagle Pose
Inkcazo:
Kwi-Eagle Pose, umlenze omnye uwela ngaphaya komnye, kunye nedolo eligobile. Iingalo zigqitywe ngengqiniba kwaye iintende zijongene. Umzimba uncike phambili, ugcina ibhalansi.
Izibonelelo:
Ukuphucula ibhalansi kunye nokulungelelaniswa komzimba.
Yomeleza izihlunu emathangeni, i-glutes, kunye namagxa.
Yongeza ukomelela kwezihlunu ezingundoqo.
Ukunciphisa uxinzelelo kunye nokuxhalaba, ukukhuthaza ukuzola kwangaphakathi.
Isandla esoluliweyo ukuya kwinzwane enkulu iPose AB
Inkcazo:
Kwi-Big Toe Pose AB, ngelixa umile, ingalo enye inyukela phezulu, kwaye enye ingalo ifike phambili ukuze ibambe iinzwane. Umzimba uncike phambili, ugcina ibhalansi.
Izibonelelo:
Ukwandisa umqolo, ukuphucula ukuma.
Yomeleza imisipha yomlenze kunye ne-glute.
Ukwandisa ukulinganisela komzimba kunye nokuzinza.
Ukuphucula ukugxila kunye nokuzola kwangaphakathi.
Ukuba unomdla kuthi, nceda uqhagamshelane nathi
Ixesha lokuposa: May-10-2024
