Yima eNtabeni umise iinyawo zakho zibe banzi kancinane kunobubanzi behip ngokuqelelene.
Jika iinzwane zakho ngaphandle malunga nama-45 degrees.
Ukuphefumlela ukwandisa umqolo, ukhuphe umoya njengoko ugoba amadolo akho kunye ne-squat phantsi.
Hlanganisa izandla zakho phambi kwesifuba sakho, ucinezele iingqiniba zakho ngaphakathi kwamathanga akho.
Bamba imiphefumlo emi-5-8.
2.UkuGobela Phambili ngeengalo ezolulelwe ngasemva
Yima eNtabeni Misa iinyawo zakho ziqelelene ngobubanzi besinqe.
Qhoba izandla zakho ngasemva, ukuphefumlela ukwandisa umqolo.
Exhale njengoko ugobela phambili ngokuthe chu.
Yandisa iingalo zakho ukuya ngasemva kwaye phezulu kangangoko.
Bamba imiphefumlo emi-5-8.
Yima eNtabeni ubeke iinyawo zakho zibe banzi kunobude bomlenze omnye ngokuqelelene.
Jika unyawo lwakho lwasekunene ngamadigri angama-90, kwaye ujike kancinci unyawo lwakho lwasekhohlo ngaphakathi.
Jikelezisa isinqe sakho sijonge kwicala lasekunene, phefumlela ukuze wandise umqolo.
Exhale njengoko ugoba idolo lakho lasekunene ukwenza i-angle ye-90-degree phakathi kwethanga kunye ne-shin.
Bamba ukuphefumula kwe-5-8, uze utshintshe amacala.
Qala ezandleni nasemadolweni, izandla kunye neenyawo zakho zibe ububanzi be-hip-widdi.
Gcina iingalo zakho kunye namathanga akho perpendicular kwi mat.
Ukuphefumla njengoko uphakamisa intloko nesifuba sakho, khupha umoya njengoko ujikeleza umqolo wakho.
Gxininisa ekwandiseni i-vertebra yomqolo nge-vertebra.
Phinda u-5-8 imijikelo.
Qala kwindawo elungeleleneyo kwi-mat, ubeke izandla zakho ecaleni kwesifuba sakho.
Gcina iinyawo zakho ububanzi be-hip-width ngaphandle, exhale kwaye ubandakanye umbindi wakho.
Qinisa iingalo kunye nemilenze yakho, ubambe indawo yeplanga.
Bamba imiphefumlo emi-5-8.
Qala kwiPlank Pose, uphakamise isinqe sakho phezulu nasemva.
Cinezela iinyawo zakho ngokuqinileyo emhlabeni, qinisa amathanga akho kwaye uwabuyisele emva.
Yandisa umqolo wakho kwaye wolule iingalo zakho.
Bamba imiphefumlo emi-5-8.
.Hlala kwi-mat imilenze yakho yolule ngqo phambi kwakho.
Beka unyawo lwakho lwasekhohlo ngaphakathi okanye ngaphandle kwethanga lakho lasekunene.
Ukuphefumlela ukwandisa umqolo, wandise iingalo zakho emacaleni.
Exhale njengoko ujija umzimba wakho ngasekhohlo.
Cinezela ingalo yakho yasekunene kumphandle wethanga lakho lasekhohlo.
Beka isandla sakho sasekhohlo emva kwakho emethini.
Bamba ukuphefumula kwe-5-8, uze utshintshe amacala.
Guqa kwi-mat ngeenyawo zakho ububanzi be-hip-width ngaphandle.
Beka izandla zakho ezinqeni zakho, phefumlela ukwandisa umqolo.
Khupha umoya njengoko ugoba ngasemva, ubeke izandla zakho phezu kwezithende zakho ibe nye ngexesha.
Abaqalayo banokusebenzisa iibhloko ze-yoga ngenkxaso.
Bamba imiphefumlo emi-5-8.
9.Ukuma kweqhawe kunye neGobela Phambili
Guqa kwimethi iinyawo zakho zibe banzi kancinane kunobubanzi behip ngokuqelelene.
Hlala emva kwizithende zakho, uze ugobe i-torso yakho phambili.
Yandisa iingalo zakho phambili, ubeke ibunzi lakho kwi-mat.
Bamba imiphefumlo emi-5-8.
Lala ngomqolo emethini iinyawo zakho zibe banzi kancinane kunobubanzi be-hip ngokuqelelene.
Beka iingalo zakho emacaleni iintende zijonge phezulu.
Vala amehlo akho kwaye ucamngce imizuzu emi-5-8.
Ukuba unomdla kuthi, nceda uqhagamshelane nathi
Ixesha lokuposa: Aug-22-2024
