Ezi Nzuzo zeHandstand ziyakukholisa ukuba ujike ujonge ezantsi

Umxholo

• Izibonelelo zeNdawo yokuma ngesandla kunye neenguqulelo
• Uyenza njani i-Handstand
• Uphengululo lwe

Kuhlala kukho umntu omnye ubuncinci kwiklasi yakho yeyoga onokukhahlela ngqo kwindawo yokuma ngesandla kwaye uphole nje apho. (Njengomqeqeshi osekwe kwi-NYC uRachel Mariotti, oyikhupha apha.) Hayi, akangowenyathi-kwaye unganguye ngenye imini. Yakha kule ngxaki inzima, kwaye uya kuvuna zonke iithoni-kuzo zonke izibonelelo zokuma kwezandla, kunye nolwaneliseko lokufezekisa ekugqibeleni.

"Ukulinganisa ezandleni zakho luhambo olwahlukileyo kuye wonke umntu," utshilo uHeather Peterson, igosa eliyintloko le-yoga kwiCorePower Yoga. "Yenza amanyathelo amancinci ngokuzibophelela ekusebenzeni kule pose ngalo lonke ixesha uziqhelanisa." Ekugqibeleni, uya kuziva unamandla kwaye unamandla ngokomzimba nangokwengqondo, utsho. (Okungakumbi koku apha: I-4 yeZibonelelo zezeMpilo eziMangalisayo zokuma kwezandla)

Uninzi lootitshala beyoga baya kunika into yokubamba ngesandla njengenketho ngexesha leklasi. Endaweni yokuba uhlale uneentloni, zama! Kwaye ungavumeli uloyiko lukuyekise ekuzameni lo mzimba ugcweleyo. Ungasoloko uqala ngokusebenzisa udonga ukukuxhasa, emva koko uye kude, ucebisa uPeterson. (Zama eli nyathelo ngamanyathelo okwahlukana kweentshukumo ukukunceda ukuba ulungele ukuma ngesandla.)

Emva koko, zinike umvuzo wokubuyisela kwimeko yesiqhelo njengokuma komntwana ukubuyela kumphefumlo wakho kwaye ukhulule naziphi na izigwebo malunga nokusebenza kwakho. (Iyoga ifanele ukuba luhlobo lokuphumla, uyakhumbula?)

Izibonelelo zeNdawo yokuma ngesandla kunye neenguqulelo

Le pose iyaxhobisa kuba ikunceda ukuba ufumane ibhalansi ngaphakathi nangaphandle. Uya kufezekisa-ngokoqobo-umbono omtsha. Ngelixa inokubonakala ngathi kukushukuma komzimba okuphezulu, ikwafuna amandla engaphakathi kunye nangaphakathi ethanga ukukhahlela kwaye uhlale ulinganisile. Olunye uncedo olukhulu lokuma ngesandla kukuba kukuziqhelanisa nokwazi umzimba-uyakuqonda ukuba olona hlengahlengiso luncinci lunokwenza umahluko omkhulu. Khumbula ukuba ube nomonde nesiqu sakho: Esi sithuba simalunga nohambo, hayi ukubethelela kwisenzo esinye, utsho uPeterson.

Ukuba unesandla okanye intlungu ye-elbow, zama ukuziqhelanisa nokuma kwe-forearm endaweni yoko. Ngeentlungu zamagxa, guqula ngokuziqhelanisa ne-headstand exhaswayo kunye neebhloko emagxeni akho kunye nodonga. Emva kokuba uziva ukhululekile kunye ne-handstand yendabuko, zama ukwahlula imilenze yakho kwaye uhambe phezu kwevili.

Uyenza njani i-Handstand

A. Ukusuka kwinja ejonge ezantsi, nyathela iinyawo malunga nesiqingatha kwaye uphakamise umlenze wasekunene.

B. Ubunzima beShift ezandleni kwaye ususe amagxa ngaphezulu kwesihlahla, uzise ukujonga phambi kweminwe.

C. Qala ngokuphakamisa isithende sasekhohlo phezulu nasezantsi, uze kwiinzwane zasekhohlo. Emva koko phakamisa umlenze wasekunene phezulu nangaphezulu ngokuzibandakanya kwi-hamstrings kunye ne-glutes.

D epheleleyo. Shift esinqeni phezu kwamagxa ukuze ufumane i-hover ngenyawo lasekhohlo emgangathweni. Yehla ezantsi uphinde uphinde de iinyawo zombini zidibane ngaphezulu kwezandla, zenza umgca othe ngqo ukusuka kwiinzwane ukuya ezihlahleni. (Oku kuhamba kweyoga yemizuzu emihlanu kunokukunceda ukuba uziqhelanise nokukhabela kwi-handstand.)

Iingcebiso zeFom yesandla

• Nangona unokukhetha kwelinye icala, phinda kumlenze ochaseneyo ukulinganisa.
• Bandakanya umongo wakho ukunqanda ukumila "kwebhanana" apho isifuba sakho sikhukhumala kwaye iinyawo ziwa umva ngaphezulu.

Uphengululo lwe