Ukuxhasa ukuhlala okulula
Nangona le pose ibizwa ngokuba yindawo elula, akukho lula kubantu abaninzi abanemizimba eqinile.Ukuba uyenza ixesha elide, iya kudinisa kakhulu, ke sebenzisa umqamelo!
kusetyenziswa kwanjani:
-Hlala emqamelweni imilenze yakho iwele ngokwendalo.
-Amadolo aphantsi, i-pelvis iqondiswe, kwaye umqolo unwetshiwe ngokwemvelo.
-Vula undoqo ukuxhasa umqolo osezantsi.
-Buyela amagxa akho kwaye uzise izandla zakho kwindawo ekhululekile.
-Relax kwaye ugcine umzimba wakho uzinzile.Qaphela ingcamango kwaye uyivumele ihambe ngokwemvelo.
-Gcina imizuzu emi-3-5.
Sukugoba kwayo phambili
Ukuziqhelanisa neyoga kunokunyusa ukuguquguquka komzimba, kodwa kuthatha ixesha.Sebenzisa umqamelo ukwenza oku kugoba phambili, unokuphumza isilevu sakho, ibunzi lakho lithambile, ukuphefumla kwakho kuzinzile, kwaye ungangena nzulu kwi-asana.
kusetyenziswa kwanjani:
-Vula imilenze yakho kangangoko kunokwenzeka, musa ukuzenza ukhululeke kakhulu, kwaye musa ukolula kakhulu.
-Amathambo e-sit athatha iingcambu kwaye eve unxibelelwano phakathi komzimba kunye nomhlaba.
-Gcina iinyawo zeenyawo ziboshwe, qinisa i-quadriceps, kwaye ukhusele umva wemilenze.
-Enye isiphelo somqamelo sibekwe ngaphambili kwi-pubic bone, ngqo phambili.
-Inhale ukwandisa umqolo, kwaye ukhuphele ukugoba emqamelweni.
-Gcina imizuzu emi-3-5.
Supine beam angle
Le asana ingasetyenziswa njengesiqalo okanye isiphelo sokuziqhelanisa.Le yi-asana evula intliziyo ye-chakra, evumela amahlombe, isifuba kunye nesisu ukuba sivuleke kwaye siphumle, ngelixa intloko, intamo kunye nomqolo zixhaswa emqamelweni.Yenza indawo ye-lumbar spine kwaye unciphise ukunyanzeliswa.
kusetyenziswa kwanjani:
-Beka umqamelo ume ngasemva, ngesiphelo esinye ngasemva kwesinqe.
-Qinisekisa ukuba umqamelo usondele kangangoko kunokwenzeka emzimbeni wakho, uze ulale kancinci.
-Ukuba umzimba ude, beka isitena se-yoga okanye umqamelo kwelinye icala ukuxhasa intloko.
-Yehlisa kancinci isilevu kwaye wolule umva wentamo.
-Iingalo emacaleni akho, iintendelezo zijonge phezulu, amagxa akhululekile.
-Hlala ukhululekile kwi-3-5 imizuzu.
Hlala kwaye ugobe phambili
Ukugoba phambili kunokolula kwaye kunwebe izihlunu kakuhle.Ukuhlala phambili ukugoba kuneenzuzo ezininzi, ukolula umva wamathanga, umva ophantsi kunye nomqolo, ngelixa uthomalalisa ingqondo kunye nokunciphisa uxinzelelo kunye nokuxhalaba.
kusetyenziswa kwanjani:
-Yolula imilenze yakho phambili kwaye ubeke umqamelo phezu kwemilenze yakho.
-Amathambo okuhlala ancothulwe phantsi kwaye umzimba wolulela ngasesilingini.
-Inhale kwaye uphakamise izandla zakho phezulu, ukhuphe kwaye ubeke isifuba sakho phezu komqamelo.
-Gcina iinyawo zeenyawo zixhomekeke kwaye usebenze imilenze.
-Fumana indawo yentloko ekhululekile: jonga phantsi okanye icala ukuya kwelinye.
-Vala amehlo akho kwaye uphumule i-3-5 ukuphefumula.
Ukuba ufuna ukwazi ngakumbi malunga neemveliso zomqamelo we-yoga, cofa ikhonkco elingezantsi ukungena:
https://www.resistanceband-china.com/custom-logo-removable-rectangular-and-round-yoga-bolster-buckwheat-kapok-rectangle-large-yoga-pillow-bolster-product/
Ixesha lokuposa: Jul-20-2021