** Chaza: **
KwiDragon pose ibeka, lilale phantsi emhlabeni ngee-ellows zakho phantsi kwamagxa akho kunye nentende yakho emhlabeni. Kancinci phakamisa umzimba wakho ophezulu ukuze isifuba sakho sisemhlabeni, sigcina umqolo wakho owandisiweyo.
** Inzuzo: **
1. Yolula umqolo wakho kwaye uqinise izihlunu zakho zangasemva.
I-2. Ukunciphisa umva kunye nentamo yentamo kunye nokuphucula ukuma.
3. Khuthaza amathambo esisu kwaye ukhuthaze umsebenzi wokugaya.
4. Ukonyusa ukuvuleka kwesifuba kunye nokukhuthaza ukuphefumla.
###Abasebenzi
** Chaza: **
Kwindawo ethe tye, hlala phantsi ngemilenze yakho uqonde, umqolo wakho uqonde, iintende zakho kwicala lomgangatho, kwaye nomzimba wakho uqonde.
** Inzuzo: **
1. Ukuphucula ukuma komzimba kunye nokuma, kunye nokuphucula inkxaso yomphamo.
2. Ukomeleza umlenze, isisu, kunye nezihlunu zangasemva.
3. Ukunciphisa ukungondleki okungasemva kunye nokunciphisa uxinzelelo kwi-lumbar spine.
4. Ukuphucula ibhalansi kunye nokuzinza.
** Chaza: **
Kwigorha elibekiweyo ngaphambili, yima nkqo ngemilenze yakho ngqo kwaye ulenqe phambili ngokuthe chu, uchukumise iinzwane zakho okanye amathole akho kangangoko unako ukugcina ibhalansi.
### Ukugoba okokuqala
** Inzuzo: **
I-1. Uwolula umqolo, amathanga kunye nezihlunu zangasemva kwemilenze ukonyusa ukuguquguquka.
2. Ukunciphisa uxinzelelo kumqolo kunye nesinqe kwaye unciphise uxinzelelo kwisitya se-lumbar.
3. Khuthaza amathambo esisu kwaye ukhuthaze umsebenzi wokugaya.
4. Ukuphuculwa ukuma kunye nokuma, kunye nokonyusa ibhalansi yomzimba.
###I-spits emi
** Chaza: **
Kwiqhekeza elimiweyo, yima uqobo ngomlenze omnye waphakamisa umva, izandla zichukumisa umhlaba, kunye nomnye umlenze ohamba nkqo.
** Inzuzo: **
I-1. Umlenze wolule, i-hip kunye nemisipha ye-hip ukonyusa ukuguquguquka.
2. Phucula ibhalansi kunye nolungelelwaniso.
3. Yomeleza isisu sakho kunye ne-masissinal ye-assinal kunye ne-split
4. Phumla uxinzelelo kunye noxinzelelo kunye nokukhuthaza uxolo lwangaphakathi.
###Isaphetha esiphezulu okanye ivili levili
** Chaza: **
Kwisaphetha esiphezulu okanye ivili levili, lala umqolo wakho emhlabeni ngezandla zentloko yakho kwaye iphakamisa kancinci i-humps yakho ukuze umzimba wakho ugobile.
** Inzuzo: **
1. Yandisa isifuba kunye nemiphunga yokuphucula ukuphefumla.
2. Ukomeleza umlenze, ubuye umva, kunye nemisipha ye-hip.
3. Ukuphucula ukuguquguquka kwesigcawu kunye nokuma.
4. Khuthaza amathambo esisu kwaye ukhuthaze umsebenzi wokugaya.
** Chaza: **
Kwinja eyandiswayo engaphezulu, uxokise phantsi emhlabeni ngentende yakho emacaleni akho, ngokuthe ngcembe phakamisa umzimba wakho ophezulu, cacisa iingalo zakho, kwaye ujonge imilenze, ugcine imilenze yakho ithe tye.
** Inzuzo: **
1. Yandisa isifuba kunye nemiphunga yokuphucula ukuphefumla.
2. Yolula imilenze yakho kunye nesisumele ukomeleza isiseko sakho.
3. Ukuphucula ukuguquguquka kwesigcawu kunye nokuma.
I-4. Yibuyisele umva kunye nentamo yokuhamba kunye nokunciphisa uxinzelelo.
###Phezulu ejongene ne-angle ebanzi
** Chaza: **
Kwi-angle-i-angle-i-angle i-ongles indawo yokuhlala, hlala phantsi ngemilenze yakho ngaphandle kwaye iinzwane zakho zijonge, kwaye ngokuthe ngcembe i-on, izama ukuchukumisa umhlaba kwaye ugcine ibhalansi yakho.
** Inzuzo: **
1. Yolula imilenze, hips kunye ne-spine ukonyusa ukuguquguquka.
2. Yomeleza izihlunu zesisu kunye nemva yokuphucula uzinzo lomzimba.
3. Khuthaza amathambo esisu kwaye ukhuthaze umsebenzi wokugaya.
I-4. Yibuyisele umva kunye nenzuzo yenzuzo kunye nokunciphisa uxinzelelo.
** Chaza: **
Kwiplanga eliphezulu eliphezulu, hlala phantsi ngemilenze yakho uqonde ngqo kwaye izandla zakho zisecaleni kwakho kwaye ngokuthe ngcembe ziphakamise izinqe kunye ne-torso ukuze umzimba wakho wenze umgca othe ngqo.
** Inzuzo: **
1. Yomeleza iingalo zakho, amagxa kunye nesiseko.
2. Ukuphucula isinqe kunye namandla e-hip.
3. Ukuphuculwa ukumiswa kunye nokuma ukuze kuthintele umlomo kunye nokulimala umva.
4. Ukuphucula ibhalansi kunye nokuzinza.
Ukuba unomdla kuthi, nceda unxibelelane nathi
IXESHA LOKUQALA: IJuni-05-2024
