###ULunge oluphantsi
**Ingcaciso:**
Xa ukwindawo esezantsi, unyawo luhambela phambili, idolo liyagoba, omnye umlenze ubheke ngasemva, kwaye iinzwane ziwela emhlabeni. Gcoba umzimba wakho ongaphezulu phambili kwaye ubeke izandla zakho ngapha nangapha kwemilenze yakho yangaphambili okanye uziphakamise ukuze ugcine ibhalansi.
**Iinzuzo:**
1. Yolula ithanga langaphambili kunye nezihlunu ze-iliopsoas ukukhulula ukuqina kwe-hip.
2. Ukuqinisa imisipha yomlenze kunye ne-hip ukuphucula ukuzinza.
3. Yandisa isifuba nemiphunga ukukhuthaza ukuphefumla.
4. Ukuphucula inkqubo yokugaya kunye nokukhuthaza impilo yezitho zesisu.
###Isikhundla sehobe
**Ingcaciso:**
Kwindawo yehobe, umlenze omnye ogobileyo ubekwa phambi komzimba, iinzwane zijonge ngaphandle. Yandisa omnye umlenze ngasemva, beka iinzwane phantsi, kwaye uthambekise umzimba phambili ukugcina ibhalansi.
**Iinzuzo:**
1. Yolula i-iliopsoas muscle kunye neempundu ukukhulula i-sciatica.
2. Ukuphucula ukuguquguquka ngokubambisana kwe-hip kunye noluhlu lokunyakaza.
3. Ukunciphisa uxinzelelo kunye nokuxhalaba, ukukhuthaza ukuphumla kunye noxolo lwangaphakathi.
4. Ukuvuselela inkqubo yokugaya kunye nokukhuthaza umsebenzi wezitho zesisu.
###I-Plank Pose
**Ingcaciso:**
Kwisitayela seplanga, umzimba ugcina umgca othe tye, oxhaswa ziingalo kunye neenzwane, iingqiniba zixinzelelwe ngokuqinileyo emzimbeni, izihlunu ezingundoqo ziqinile, kwaye umzimba awugobilenga okanye awugobile.
**Iinzuzo:**
1. Ukuqinisa iqela le-core muscle, ngakumbi i-rectus abdominis kunye ne-abdominis enqamlezayo.
2. Ukuphucula ukuzinza komzimba kunye nokukwazi ukulinganisa.
3. Yandisa ukomelela kweengalo, amagxa kunye nomqolo.
4. Ukuphucula i-posture kunye ne-posture ukukhusela isinqe kunye nokulimala komqolo.
###Ukuma kwekhuba
**Ingcaciso:**
Ngokwendlela yokulima, umzimba ulele phantsi, izandla zibekwe phantsi, kwaye iintende zijonge phantsi. Phakamisa kancinane imilenze yakho kwaye uyandise ngasentloko de iinzwane zakho zihlale phantsi.
**Iinzuzo:**
1. Yandisa umnqonqo kunye nentamo ukukhulula uxinzelelo kumqolo kunye nentamo.
2. Yenza i-thyroid kunye ne-adrenal glands, ikhuthaze i-metabolism.
3. Ukuphucula inkqubo yokujikeleza kunye nokukhuthaza ukuhamba kwegazi.
4. Ukunciphisa iintloko kunye nokuxhalaba, ukukhuthaza ukuphumla ngokomzimba nangokwengqondo.
###Isimo esinikezelwe kwiSage Marichi A
**Ingcaciso:**
KwiSibuliso kuMariya osisilumko Ukuma, omnye umlenze ugobile, omnye umlenze woluliwe, umzimba ujonge phambili, yaye zozibini izandla zibambe iinzwane zangaphambili okanye amaqatha ukuze zihlale zilungelelene.
**Iinzuzo:**
1. Yolula amathanga, i-groin, kunye nomqolo ukuphucula ukuguquguquka komzimba.
2. Ukuqinisa iqela eliphambili le-muscle kunye nemisipha yangemva, kwaye uphucule ukuma.
3. Ukuvuselela izitho zokugaya kunye nokukhuthaza umsebenzi wokugaya.
4. Ukuphucula ukulinganisela komzimba kunye nokuzinza.
###Isikhundla esinikezelwe kwiSage Marichi C
**Ingcaciso:**
KwiSibuliso kuMary C osisilumko, omnye umlenze ugotywe phambi komzimba, iinzwane zicinezelwe phantsi, omnye umlenze wolulelwe ngasemva, umzimba ongasentla ujonge phambili, zize zombini izandla zibambe iinzwane okanye amaqatha angaphambili. .
**Iinzuzo:**
1. Yandisa amathanga, iimpundu, kunye nomqolo ukuphucula ukuguquguquka komzimba.
2. Ukuqinisa iqela eliphambili le-muscle kunye nemisipha yangemva, kwaye uphucule ukuma.
3. Ukuvuselela izitho zokugaya kunye nokukhuthaza umsebenzi wokugaya.
4. Ukuphucula ukulinganisela komzimba kunye nokuzinza.
###Ukuma kwebhabhathane eNyema
**Ingcaciso:**
Kwimo yebhabhathane elingasentla, lala phantsi, goba amadolo akho, udibanise iinyawo zakho, kwaye ubeke izandla zakho macala omabini omzimba wakho. Khululeka kancinci umzimba wakho kwaye uvumele amadolo akho avuleke ngokwemvelo ngaphandle.
**Iinzuzo:**
1. Ukunciphisa ukuxinezeleka ezinqeni nasemilenzeni, kwaye ukhulule i-sciatica.
2. Khulula umzimba, ukunciphisa uxinzelelo kunye nokuxhalaba.
3. Ukuvuselela izitho zesisu kunye nokukhuthaza umsebenzi wokugaya.
4. Ukuphucula ukuguquguquka komzimba kunye nokuthuthuzela.
Ukuba unomdla kuthi, nceda uqhagamshelane nathi
Ixesha lokuposa: May-18-2024
