Intwasahlobo lixesha elifanelekileyo lokuvuselela umzimba kunye nengqondo yakhoiyoga i-poses ezinceda ukunciphisa ukudinwa, ukukhuthaza ukuphumla, kunye nokuchitha amandla amaninzi.
1, Ukuma kwesiqingatha seNyanga
Imiyalelo: Qala ume kwindawo yokuma iinyawo zakho ziqelelene malunga nobubanzi bamagxa. Jika unyawo lwakho lwasekunene uye kwicala lasekunene, goba idolo lakho lasekunene, kwaye wandise umzimba wakho kwicala lasekunene, ubeke isandla sakho sasekunene malunga neesentimitha ezingama-30 ngaphandle konyawo lwakho lwasekunene. Phakamisa umlenze wakho wasekhohlo emhlabeni kwaye uwandise ngokungqamene nomhlaba. Yandisa idolo lakho lasekunene, vula ingalo yakho yasekhohlo ukuya kwisilingi, kwaye ujonge phezulu kwisilingi.
Iinzuzo: Ukuphucula ukulinganisela kunye nokulungelelanisa, ukuqinisa ukugxila, ukunyusa amandla omlenze, kunye nokwelula isifuba.
Ukuphefumla: Gcina ukuphefumla kwendalo kunye nokugudileyo kuyo yonke indawo.
Amanqaku aphambili: Gcina zombini iingalo kumgca othe tye wependicular emhlabeni, kwaye uqinisekise ukuba umzimba wakho uhlala kwinqwelomoya enye, kunye nomlenze ongaphezulu uhambelana nomhlaba.
Ukuphindaphinda: 5-10 ukuphefumla kwicala ngalinye.
2, Ukuma kweHalf Triangle Twist
Imiyalelo: Qalisa kwindawo yokuma iinyawo zakho ziqelelene malunga nobubanzi bamagxa. Ukuxhoma ezinqeni, beka izandla zakho emhlabeni, kwaye ulungelelanise umqolo wakho. Beka isandla sakho sasekhohlo ngqo phantsi kwesifuba sakho, kwaye wandise ingalo yakho yasekunene ihambisane nomhlaba. Khupha umoya njengoko ujija igxalaba lakho lasekunene ukuya kwisilingi kwaye ujike intloko yakho ijonge eluphahleni.
Iinzuzo: Ukuphucula ukuguquguquka komqolo, wolula umqolo ongaphantsi kunye nemisipha yomlenze.
Ukuphefumla: Ukuphefumla njengoko uwolula umqolo wakho, kwaye ukhuphe njengoko ujija.
Amanqaku aphambili: Gcina i-pelvis igxile, kwaye ukhombe iinzwane zakho phambili okanye kancinci ngaphakathi.
Ukuphindaphinda: 5-10 ukuphefumla kwicala ngalinye.
3, Ukuma kwe-engile esecaleni
Imiyalelo: Qala kwindawo yokuguqa izandla zakho zibekwe phambili emhlabeni. Nyathela unyawo lwakho lwasekhohlo phambili, wandise umlenze wakho wasekunene ngasemva ngeenzwane ezigobileyo ngaphantsi, kwaye uzike isinqe sakho phantsi. Inhale njengoko unweba ingalo yakho yasekunene ukuya esibhakabhakeni, kwaye ukhuphe umoya njengoko ujija umqolo wakho ngasekhohlo. Zisa i-armpit yakho yasekunene kwidolo elingaphandle lasekhohlo, cinezela izandla zakho kunye, kwaye wandise iingalo zakho phambili. Qinisa idolo lakho lasekhohlo, kwaye uzinzise ukuma ngelixa ujija intamo yakho ukujonga isilingi.
Iinzuzo: Ukomeleza imisipha kumacala omabini e-torso, umva, kunye nemilenze, ukukhulula ukungahambi kakuhle komqolo, kunye nokuphulula isisu.
Ukuphefumla: Ukuphefumla njengoko ukhulisa umqolo wakho, kwaye ukhuphe njengoko ujija.
Amanqaku aphambili: Gxotha ama-hips aphantsi kangangoko kunokwenzeka.
Ukuphindaphinda: 5-10 ukuphefumla kwicala ngalinye.
4, Ehleli Phambili Bend (Isilumkiso kwiLumbar Disc Disease Patients)
Imiyalelo: Qala kwindawo ehleliyo kunye nomlenze wakho wasekunene wolulelwe phambili kwaye idolo lakho lasekhohlo ligobile. Vula i-hip yakho yasekhohlo, beka intende yonyawo lwakho lwasekhohlo ngokuchasene nethanga lasekunene langaphakathi, kwaye udibanise iinzwane zakho zasekunene ngasemva. Ukuba kuyimfuneko, sebenzisa izandla zakho ukutsala unyawo lwasekunene ngakuwe. Ukuphefumla njengoko uvula iingalo zakho phezulu, kwaye ukhuphe umoya njengoko ugoqa phambili, ugcine umva wakho uthe tye. Bamba unyawo lwakho lwasekunene ngezandla zakho. Ukuphefumlela ukwandisa umqolo wakho, kwaye ukhuphe umoya ukuze unzulu umgca wangaphambili, uzise isisu sakho, isifuba, kunye nebunzi ukuya ethangeni lakho lasekunene.
Iinzuzo: Yolula i-hamstrings kunye nemisipha yangasemva, iphucula ukuguquguquka kwe-hip, iphucula ukugaya, kwaye ikhuthaza ukujikeleza kwegazi lomgogodla.
Ukuphefumla: Ukuphefumla ukwandisa umqolo, kwaye ukhuphe umoya ukuze usonge phambili.
Amanqaku aphambili: Gcina umva ngokuthe ngqo kuyo yonke indawo.
Ukuphindaphinda: 5-10 ukuphefumla.
5, Ukuma kweentlanzi ezixhaswayo
Imiyalelo: Qala kwindawo ehleliyo yomibini imilenze yolulelwe phambili. Beka ibhloko ye-yoga phantsi komqolo wakho we-thoracic, uvumele intloko yakho ukuba iphumle emhlabeni. Ukuba intamo yakho iziva ingakhululekile, unokubeka enye ibhloko ye-yoga phantsi kwentloko yakho. Zisa iingalo zakho ngaphezulu kwaye udibanise izandla zakho kunye, okanye ugobe iingqiniba zakho kwaye ubambe kwiingqiniba ezichaseneyo ukolula okunzulu.
Iingenelo: Ivula isifuba nentamo, yomeleza amagxa kunye nezihlunu zangasemva, kwaye ithomalalisa ukuxinezeleka.
Ukuphefumla: Ukuphefumla ukwandisa umqolo, kwaye ukhuphe umoya ukuze wenze nzulu i-backbend.
Amanqaku aphambili: Gcina i-hips phantsi, kwaye ukhulule isifuba namagxa.
Ukuphindaphinda: 10-20 ukuphefumla.
Intwasahlobo lelona xesha lifanelekileyo lokuzibandakanya kwimithambo ezolulayo evusa umzimba kwaye ikhuthaze ukuphumla. Ukolula i-yoga ayipheleli nje ekuboneleleni ukolula kunye nokuphulula izibonelelo kodwa ikwanceda ukuvuselela nokuvuselela umzimba nengqondo.
Ixesha lokuposa: Apr-26-2024
