Masiqale ngokufudumala
Ngaphambi kokuba uqale ukuzivocavoca ukufezekisa isisu esisisigxina, yenza uqeqesho oluncinane. Le yintlambo, iindawo ezijikelezayo ze-trunk kunye nokujikeleza kweenqatha. Le nto ingaba ngumrhumo oqhelekileyo, oqhelekileyo kuthile kwizifundo zempilo okanye ubunzima be-asanas ekhethekileyo.
I-Asanas yokufeza isisu esisisigxina
Ukuqinisa imisipha yesisu, kufuneka usebenzise izikhundla ezisezantsi, abo baneentloko ezingezantsi kweenyawo. Impembelelo engcono kakhulu ifumaneka ngokusebenzisa i-handstand, okanye entloko, kodwa intloko kufuneka ihlise. Ukwenza ii-asysyllabic asanas akulula, kuba oku kufuneka uqeqeshe iminyaka emininzi, unemikhosi enamandla kunye nezixhobo zembonakalo. Kukho iingxaki ezinzima, ezinjengoku, umzekelo, ikhandlela.
Ukutshatyalaliswa
- Beka ingubo phantsi, ubeke phezu kwayo uhambe isitulo, welula iingalo zakho ngaphezu kwentloko yakho, kodwa kuphela ukuba iintendelezo ziphantsi kwesihlalo sosihlalo. Intloko nenxalenye yentamo ifanele ilale ingubo phantsi.
- Emva koko uguqa amadolo ekhanda lakho uze ubakhuphe kwisifuba sakho.
- Emva koko phawuza imilenze yakho kwaye uyiphakamise, izikhwebu ngezandla zakho.
- Gcoba umva emhlabathini, ncedise izandla, unciphise imilenze emva kwentloko yakho, uncike ezandleni zakho kwihlalo kunye neminwe yakho. Umgudu kufuneka ulungiswe ngokupheleleyo.
- Vala le ndawo uze uhlale khona imizuzu emithathu.
- Zama ukulungisa imilenze yakho, isithuba sifanele sizinze. Udinga ukuma kwiimphambili zakho kunye namagxa, inkxaso yakho ngezandla zakho. Hlalani kwi-asana ngaphambi kwemizuzu emihlanu, nciphise imilenze yakho phantsi.
Kwi-gymnastics le ndawo ibizwa ngokuba ngumthi we-birch. Iyakwazi ukubonelela ngomzimba wesisu esiswini kunye nemiphumo emihle.
Ukunceda ukulahla amanqatha amaninzi kwisisu, i-asanas ephosakeleyo ibeka uxinzelelo kwisisu. Ukujika kwe-trunk ixhalabisa ngale ndlela ye-asanas.
Uttanasana
- Yimani ngqo, imilenze kufuneka ibekwe kancane
- Stifle ngamadolo, welula izihlunu, kwaye udibanise izindebe zamadolo phezulu.
- Bhoxa - pha kamisa iingalo zakho ngqo
- Ukugoba izixhobo kunye nokuqonda iingqungquthela
- Cwangcisa i-trunk uze uyinciphise phantsi, kunye nekhanda lakho uzama ukuguqa ngamadolo
- Kule ndawo, libale imizuzu emithathu, gcina ngamadolo akho ngqo, kwaye unciphise intloko kunye neenduli zakho ngezantsi.
Lo msebenzi uya kwandula imisipha yangemva kwaye iqinise imisipha yomzimba. Konke oku, zonke izitho zendawo zesisu zihlaziywa kwaye zihlengahlengiswa. Ukuqhutywa ngokuthe rhoqo kwala ma-uttansans kuya kunceda ukwenza inani lakho lilinganise kwaye ligalele ekutshiseni amafutha.
JanuShirshasana
- Hlala kwengubo, lungisa umlenze wakho okhohlo. Umlenze wokunene kwi-knee bend, cinezela unyawo lwakho malunga ne-groin.
- Xa unxiba, pha kamisa izandla zakho, kwaye uphumelele, uphume unyawo olusekhohlo.
- Gcina umlenze wakho uqonde, uzama ukuchaphazela ubuso bakho emadolweni. Ukuba awukwazi ukuthinta iinyawo ngezandla zakho, sebenzisa ibhande. Yibambe ngenyawo, ubambe imida.
- Lungisa kweli lizwe ngomzuzu, uze uphinde wenze umsebenzi ofanayo kunye nomnqweno wesandla sokunene.
Le khesa izakukunceda ukuvuselela umsebenzi oqhelekileyo wepleen nesibindi, oku kuya kufakisa ukugaya kwakho. Ngokwenza lo msebenzi, uqinisa imisipha yezinqeni kunye nesisu. Xa ulungisa imbuyiselo yakho - i-press swings kunye ne-fatties ilahleka.
Kodwa ukufezekisa isisu esisisigxina kufuneka ulandele ngokulandelelana ukulandelelana kwezibhengezo zesabasa ngokugxininisa kwiphephandaba, banokubaluleka kokugqibela ekufezeni isisu esisisigxina.
UrdhvaPrasarita Padasana
- Thetha emhlane wakho kwaye ulungise imilenze yakho. Izandla ziphakanyiswe ngaphezu kwentloko yakho, ucinezele iingcambu zangaphandle zezandla zakho phantsi.
- Ngokucwina, pha kamisa imilenze yakho eqondileyo i-degrees ezilishumi elinesihlanu ukusuka kumgangatho, ulungise indawo yokuphefumula ezintlanu kunye nokuphefumula. Beka iinyawo zakho phantsi. Xa ukuphefumula, isisu sidinga ukubuyiselwa. Ukugqithiswa kunye nokuphefumlelwa kufuneka kuhlale kungakhathali, ngaphandle kokulibazisa ukuphefumla. Phinda usebenze okuhlanu ukuya kweshumi.
- Xa unxilongo, pha kamisa iinyawo zakho ezichanekileyo ukusuka kumgangatho uze uhlawule kancane, uthathe ukuphefumula ezimbalwa kunye nokunyuka kwiphakamiso ngasinye. Zama ukwenza isigaba sokugqibela sesentimitha ezintlanu ukusuka kumgangatho, izihlunu zesisu zisasebenza kangangoko. Hlalani kule ndawo malunga nantlanu ukuya kwi sixhenxe zokuphefumula. Phinda usebenze okuhlanu ukuya kweshumi.
Ukwenza oku kusasa, qinisekisa ukuba inqindi ixinzezelwe phantsi, kwaye kungekhona nje emva komphefumlo kunye nemilenze eqondileyo. Ukuba inqabileyo isuswe phantsi, uya kunciphisa umphumo wale ntambuko, kwaye usebenzise umngcipheko wokulimaza umgudu kunye nomva ophantsi.
Isikhundla seLadya okanye i-Navasana
- Hlala phantsi, gcina imilenze yakho ngqo. Gxininisa amahlombe akho, lungisa umva wakho, thintela phantsi ngezandla zakho.
- Ngomoya ophumayo, unyuke umzimba ngokukhawuleza, isahluko siguqule imilenze uze udilize phantsi. Zama ukulungisa imilenze yakho, ubambe umqolo wezandla zakho ngezandla zakho.
- Kule ndawo, gcina i-breath-breathing-exhalations ezintlanu okanye ezisibhozo. Imilenze engezansi, phumula kancane uze wenze okufanayo kathathu.
- Emva koko buyele kwisithuba esedlule, izandla ezisezantsi emva kwentloko, imilenze iqonde. Umzimba ufanele ufanane neLatini V. Iinyawo zingaphezu kwentloko, umqolo uphendule, i-thorax iya phambili.
- Hlela kwesi sikhundla malunga nezihlanu okanye ezisibhozo zokuphefumula. Xa uphumelela, phucula izihlunu uze uthathe indawo yokuqala. Phinda usebenze ngokuphindwe kabini.
Ukwenza i-five, unokupompoza umshicileli kwaye uphucule umsebenzi wesisu namathumbu. Umthwalo ololo hlobo uya kunceda ukutshisa ioli ekhondweni. Kodwa khumbula, kufuneka uqaphele kwaye ungayidluli, kuba unokwelula ngokulula umva wakho, uhlawule ngokusemandleni akho umzimba.
Ubomi bwanamhlanje buzele uxhalaba, kwaye kufuneka sivuselele amandla ethu, siphumelele impembelelo yoxinzelelo. I-Yoga yinyango enhle kulezi ngxaki. Unokucamngca, uphulaphule umculo ophumayo kwaye wenze imizobo yokubuyisela uxolo kunye nokuvisisana kwangaphakathi. Kubalulekile ukwenza oku okulungileyo kunye nosuku.