** Chaza: **
Kwindawo enkulu ye-tee poe pose, balale phantsi emhlabeni, phakamisa umlenze ongaphezulu, wandise iingalo zakho, kwaye ubambe i-toe yakho enkulu, ukugcina umzimba uphumle.
** Inzuzo: **
I-1. Zolile umlenze kunye nezihlunu zangasemva, ukuphucula ukuguquguquka.
I-2. Inciphisa i-back back kunye ne-hip cast, i-Icoring Lumbar uxinzelelo.
3. Khuthaza ukujikeleza kwegazi, ukunciphisa ukudinwa komlenze.
I-4. Iphucula ibhalansi yomzimba kunye nokulungelelanisa.
### Ukuhlala igorha yegorha
** Chaza: **
Kwigorha elihlala igorha / i-wardle pose, hlala phantsi ngamadolo akho, ubeka iinyawo zombini kwicala lezinqe zakho. Ngokuthe chu enza umzimba wakho ubuye umva de ulele emhlabeni.
###Intloko ejikelezayo kwidolo
** Chaza: **
Entloko ukuya e-RE, ngomlenze omnye, kwaye enye igobile, yisondeza unyawo lwakho kwithanga lakho elingaphakathi. Jika umzimba wakho ongaphezulu kwicala lemilenze yakho ethe tye kwaye ululeke kude kube ngoku, ukubambelela kwiinzwane zakho okanye amathole ozo zombini izandla.
** Inzuzo: **
I-1. Yolula imilenze, i-spine kunye necala lasecaleni ukonyusa ukuguquguquka.
2. Yomeleza izihlunu kwisisu nakwicala lomgogodla ukuphucula ibhalansi yomzimba.
3. Khuthaza amathambo esisu kwaye ukhuthaze umsebenzi wokugaya.
I-4. Yibuyisele umva kunye nenzuzo yenzuzo kunye nokunciphisa uxinzelelo.
###Ukubuyela umva kwi-gourior pose
** Chaza: **
Kwi-Anti-Grose Pose, unyawo olunye luye lwaya phambili, idonki igobe, omnye umlenze ngqo, iingalo zithe nkqo, kwaye i-chills ithe nkqi, kwaye umzimba uyawuxhasa ukuze uhlale ulungelelwano.
** Inzuzo: **
1. Yandisa amacala akho, isifuba, kunye namagxa ukukhuthaza ukuphefumla.
2. Yomeleza imilenze yakho, hips, kunye ne-core.
I-3. Ukuphucula ibhalansi kunye nokulungelelaniswa.
I-4. Ukonyusa ukuguquguquka kwe-lumbar kunye nokuphelisa uxinzelelo lwe-lumbar.
Imfazwe 1 pose
** Chaza: **
Emfazwe 1 pose, zime nkqo ngomlenze omnye phambi kwakho, idolo ligobile, omnye umlenze ngqo, iingalo ezithe tye, i-phesm ijongene, umzimba ngqo.
** Inzuzo: **
1. Yomeleza imilenze yakho, hips kunye ne-core.
2. Ukuphucula ibhalansi yomzimba kunye nokuzinza.
3. Ukuphucula ukuguquguquka kwesigcawu kunye nokuthintela i-lumbar kunye nokulimala kwasemva.
4. Iphucula ukuzithemba kunye noxolo lwangaphakathi.
### i-charliangle pose
** Chaza: **
Kwindawo ejikelezayo ejikelezayo, unyawo olunye luye lwaya phambili, omnye umlenze uthe wabuya, umzimba uyandulula, ingalo ithe nkqo, kwaye emva koko ijikeleze umzimba, ifikelela kwenye inyawo inyawo kunye nenye ingalo ukuya ezulwini.
** Inzuzo: **
1. Ukongeza amathanga, izihlunu ze-Iliopsoas kunye nezasezantsi ezinqeni ukonyusa ukuguquguquka komzimba.
2. Yomeleza imilenze yakho, hips, kunye ne-core.
3. Ukuphucula ukutshintsha kwe-Prenal, ukuphucula ukuma kunye nokuma.
4. Khuthaza amalungu okugaya kunye nokukhuthaza umsebenzi wokugaya.
### uhleli phambili ugobe ngaphambili
** Inzuzo: **
Kwigorha elihleli phambili, hlala phantsi ngemilenze yakho ngqo phambi kwakho kunye neenzwane zakho zikho. Ukuxoxa phambili kancinci, ukuchukumisa iinzwane zakho okanye amathole ukugcina ibhalansi yakho.
Ukuba unomdla kuthi, nceda unxibelelane nathi
Ixesha leposi: May-31-2024
