Indlela yokubethelela i-Yoga Handstand kwiiveki ezi-3

Umxholo

• Isicwangciso seeveki ezi-3 zokuma ngesandla
• I-yoga yokuma ngesandla kwiVeki yokuQala
• Isimilo seYoga seVeki yesibini
• I-Yoga Isiphatho seVeki yesithathu
• Yenza i-Yoga Handstand yakho epheleleyo
• Uphengululo lwe

Qho ngonyaka, sonke senza izigqibo ezifanayo zoNyaka oMtsha, izicwangciso zangaphambi kwexesha lasehlotyeni zokuba sempilweni, kunye neenjongo zokubuyela esikolweni. Nokuba leliphi ixesha lonyaka, badla ngokuba kukuzibophelela ngempilo yethu-ekugqibeleni behlisa iiponti ezimbalwa zokugqibela, besenza umthambo ubeeyona umkhwa, ukuzama ukuyeka ukutya kakhulu ... Ngamanye amaxesha, nangona kunjalo, izisombululo *ezona zilungileyo* zezona zilungileyo: ukuqonda isakhono esitsha, ukwakha amandla, ukuvavanya ukunyamezela kwakho kwengqondo.

Kodwa uza kuthini ukuba ujike ngokwenyani injongo yakho yezempilo?

Ngena kuHeidi Kristoffer, umhlohli weyoga esekwe eNew York, kunye nomyili weCrossFlowX ocebisa ukuba iyogis (nayo nayiphi na into yokwenza umthambo, inene) zizame izandla zabo kwindawo epheleleyo, yokuma simahla. (Kodwa hayi, akafuni* ukuba wenze nayiphi na into iintloko.)

Wothuka kakhulu, utsho? "Kumava am, into ethintelayo yingqondo yakho," utshilo uKristoffer. Ngapha koko, ii-handstands ziquka ukoyisa uloyiko. "Yindalo yomntu ukufuna ukulawula. Ukuba phantsi kwakho kukuziva ungalawuleki, yiyo loo nto kusoyikisa abantu abaninzi," ucacisa. Kwakhona? "Uninzi lwethu lukholelwa ukuba sifuna abanye abasixhasayo kuyo yonke into esiyenzayo. I-handstand kukuzixhasa ngezakho izandla zozibini. Xa ukwazi kakuhle oko, ixhobisa ngendlela emangalisayo." (Zikho ezinye izibonelelo zokuma ngesandla, nazo!)

Ukwenza i-handstand kwimiceli mngeni zombini ingqondo nomzimba wakho (ukubiza amandla angundoqo, ukuhamba kwamagxa, kunye nokulungelelaniswa okufanelekileyo) kunye nokwakha ukuzithemba kwimbuyekezo. Kodwa uyenza njani i-yoga handstand, uyabuza?

Isicwangciso seeveki ezi-3 zokuma ngesandla

Esi sicwangciso seeveki ezintathu sivela kuKristoffer siqulathe intshukumo enye yamandla angundoqo, igxalaba elinye lokushukuma, kunye ne-handstand enye prep ishukuma veki nganye. Kungekudala, uya kuba namandla, uzithembe, kwaye uzimisele ngakumbi kunokuba ucinga-mhlawumbi unokwanela ukwenza into 'yokuya kutya kancinci'. Ingayiyo. (Ayiyoyogi? Nantsi enye indlela yokufunda ukwenza i-handstand.)

Landela lo mjikelo weeveki ezintathu emva koko uvavanye i-handstand yakho ekugqibeleni.

I-yoga yokuma ngesandla kwiVeki yokuQala

Yenza ukuhamba ngezantsi kanye ngemini, yonke imihla.

Amandla Angundoqo: Iplanga Bamba

Qala kwindawo ephezulu yeplanga, ugcine iinzwane zifakwe kunye namagxa kunye nezandla emgceni, iminwe isasazeka. Cinezela kumaqokobhe eminwe yabaphambili nasesithupheni. Sukutshixa iingqiniba.

Bamba imizuzwana engama-30. Inkqubela phambili ekubambeni imizuzu emi-1 okanye emi-2. Cela umngeni ngokwakho ngakumbi ngokuphakamisa umlenze ochaseneyo nengalo isuke emhlabeni ngaxeshanye uyibambe apho.

Ukuhamba kwamagxa: Iglasi evulekileyo evulekileyo

Yima ujonge eludongeni kumgama wengalo. Tyala iintendelezo eludongeni ngobude bobuso, ububanzi begxalaba bube bucala. Cothisa ithontsi kancinci, ukugcina iintende zixhumene; phumla intloko phakathi kweengalo kwaye uphumle amagxa akho. (Uya kwazi ukuba iyasebenza njengoko isifuba sakho siqhubeka nokukhulula ukuya emhlabeni.)

Gcina imizuzwana engama-30 ukuya kumzuzu omnye.

Ukulungiselela iHandstand: UCrow Pose

Qala kwi-pose pose (ukuma ubude) kunye neenyawo ezinqamle ububanzi kunye neengalo ngamacala. Hlala emva kwesihlalo sokuhlala kunye neengalo ezihamba phambili kunye naphezulu, i-biceps ngeendlebe. Ukugcina le ndawo, siphakamise izithende emgangathweni, ukuhambisa ubunzima kancinci ngaphambili, kunye nokuguqula izihlahla ukuze iintende zijongise phambili. Cothama kancinci ubeke izandla zakho phantsi phambi kweenyawo, nokuba kukudibanisa amadolo ekhwapheni okanye ukucofa amadolo ngaphandle kweengalo ezingaphezulu. Ubunzima belitye phambili kwiintendelezo, jonga phambili, kwaye uphakamise iinyawo zakho emgangathweni — bamba umzuzwana okanye emibini ukuba unako. Iinyawo ezisezantsi zibuyela emgangathweni kwaye zibuyele kwisitulo sokumisa.

Phinda, uhambe kunomyayi ukuya kusihlalo amaxesha ali-10.

Isimilo seYoga seVeki yesibini

Yenza uluhlu olungezantsi ubuncinane ngamaxesha angama-5 ngeveki.

Amandla angundoqo: I-Roll Roll-Backs

Qala ukulala ujonge phezulu, iingalo ngaphezulu, iintendelezo zijonge phezulu, kunye nemilenze yoluliwe. Cinezela imilenze kunye kunye nomhlaba ongezantsi ubuyele emgangathweni ukuze uphakamise kancinci imilenze ukuze ubhekise eluphahleni. Yenza i-abs yokugoba imilenze ejonge ebusweni, uzama ukucofa iinzwane phantsi emva kwentloko yakho. Cothisa imilenze kancinci kancinci emva nasemva kwemilenze esezantsi ukuze izithende zihambe ngaphezulu komhlaba ukubuyela ukuqala.

Phinda imizuzu emi-1 ukuya kwezi-2.

Ukuhamba kwamagxa: Windmill Shoulder Rolls

Yima ngeenyawo ziqelelene ngobubanzi besinqe. Fikelela kwiingalo ngokuthe nkqo ngaphezulu kwaye 'uqubha' iingalo (njengokuba usenza i-freestyle), ke enye iphambi komzimba wakho ngelixa elinye lisemva. Gcina amagxa ezantsi, kude neendlebe.

Phinda imizuzwana engama-30. Misa, emva koko ujike imizuzwana engama-30.

ULungiselelo lwe-Handstand: Buyela umva i-Handstand ephindwe kabini eDongeni

Linganisa umgama womlenze kude nodonga ukumisela ukuba ungabeka phi na izandla zakho emhlabeni. Jonga kude eludongeni kuzo zone izandla zibe ububanzi begxalaba emhlabeni. Nyathela iinyawo udonga ude umzimba wakho wenze indawo engu "L", uyiyeke intloko iwele emhlabeni. Gcina amagxa axinaniswe ngokuthe ngqo ngaphezulu kwezihlahla. Ukuba uziva uzinzile, dlala ngokuphakamisa umlenze omnye ngexesha eliya ngqo phezulu.

Gcina imizuzwana engama-30 ukuya kumzuzu omnye.

I-Yoga Isiphatho seVeki yesithathu

Yenza uthotho olungezantsi ubuncinci amaxesha ama-5 ngeveki.

Amandla oQinisekiso: IPlank kwi-Superhero Plank Reps

Qala kwiplanga eliphezulu kunye nezandla ngqo phantsi kwamagxa. Zisa isandla sasekunene phambili, emva koko isandla sasekhohlo phambili, iingalo zolulwe ubuncinci i-intshi ezili-12 ukusuka apho baqala khona. Buyela kwiplank.

Phinda kwakhona imizuzwana engama-30, ukhokela ngesandla sokunene. Tshintsha amacala; phinda.

Ukuhamba kwamagxa: Bahleli Phambili iBend Kriya

Hlalani kunye nemilenze kunye, yolulwe phambi kwenu iinyawo eziguqukayo. Tsala inhale ukufikelela ezingalweni ngqo, emva koko uphefumle ukuze ubatshayele phambili ngaphezulu kwemilenze, ufikelele kwiinzwane, usiya ezantsi kuphela njengoko kufanelekile.

Phinda ngokukhawuleza umzuzu we-1.

Ukulungiswa kwesandla: Ukwahlula ngesandla

Linganisa umgama womlenze ukusuka eludongeni uze uhle ube ngumqolo ojonge edongeni. Cinezela iintende ngokuqinileyo emhlabeni kuloo ndawo. Phakamisa umlenze wasekhohlo usiya eluphahleni, usiya phezulu kwibhola yonyawo lwasekunene. Ukufikelela phezulu ngomlenze wasekhohlo, tshintshela ubunzima ezandleni zakho kwaye unqumle unyawo lwasekunene ude ujonge ezantsi okanye unyawo lwakho lwasekhohlo lubethe eludongeni, ugcine imilenze yahlulwe yalingana. Gcina iingalo zithe tye, ungazitshixi. Sebenzisa iincam zeminwe njengeebhuleki ukucinezela umva xa uziva uzokuwa (ngokungathi ungazityhala ubuye umva kwiplank).

Yenza i-3 ukuya kwi-5 yokwahlula i-handstand drills.

Yenza i-Yoga Handstand yakho epheleleyo

Kulula ukutsala umsipha, umva, okanye umsipha wamagxa ukuba uhamba nzima kakhulu kwaye ukhawuleze uye kwisiphatho sesandla (ngakumbi ukuba awufudunyezwanga).Endaweni yokuxhomekeka endaweni yethamsanqa kunye nomfutho, cinga ngokungena kwi-handstand njengoko ngakumbi malunga nokuma okufanelekileyo kunye nobuchule-kungoko uKristoffer ecebisa ukuba uqalise i-handstand yakho epheleleyo njengoko ungaqala i-handstand.

Ekugqibeleni, uya kugqiba umgama ovumela ukuba ukhabe kwaye ungaze uchukumise eludongeni, kodwa ukuba nomnatha wokhuseleko ekuqaleni kuluncedo, utshilo. Nje ukuba ungaludingi udonga, sebenzisa undoqo wakho, ujikelezise amathanga ngaphakathi, kwaye ufikelele iinyawo zombini ngqo. Cinezela imilenze kunye kwaye ubandakanye ingqokelela yakho. Ngenyameko, yehla ngendlela okhule ngayo, unyawo olunye ngexesha, utsho. Xa unayo super phantsi kolawulo (kwaye ubhetyebhetye ngokwaneleyo), ungazama ukuwa ngaphandle kwesandla sakho kwisondo.

Uphengululo lwe