IYoga yangaphambi kokubeleka ifikelela ngokugqibeleleyo kwiTimester yakho yesibini yokuKhulelwa

Umxholo

• Vula i-Chair Twist
• Ukuma koMthi
• Ukuma ngesandla ukuya kunyawo
• Iqhawe II
• Ukujika umkhosi
• Unxantathu
• Umngeni we-Triangle Oblique
• Inja esezantsi
• Ikati-Inkomo
• Ukutshintsha i-Chaturanga Push-Up
• Icala lePlank idolo-to-Elbow
• Iposi yomntwana
• Ukuguqa ngamadolo
• Ukuma kweQhawe
• Uphengululo lwe

Wamkelekile kwikota yakho yesibini. Usana luyakhula iinwele (ewe, ngokwenene!) Kwaye nditsho nokuzilolonga esiswini sakho. Nangona umzimba wakho uqhele ngakumbi ukuthwala umkhweli owongezelelweyo, loo mkhweli uya esiba mkhulu! (Awukabikho okwangoku? Zama le trimester yokuqala yokubeleka kwe-yoga.)

Ngelixa ukuzilolonga ngexesha lokukhulelwa kukhuselekile ngokupheleleyo kwaye kuneetoni zezibonelelo, kukho izinto ezithile zokuhlengahlengisa ukuhamba kwakho kweyoga ukuze uhambelane nomzimba wakho oza kuba ngumama. Oku kuhamba, ngoncedo lwe UbumeUmhlali we-yogi Heidi Kristoffer, udibanisa iimilo ezilungele ukunceda umzimba wakho ulawule ulonwabo (kunye, ne-TBH, imizabalazo) yokukhulelwa-kunye nokulungiselela usuku olukhulu oluzayo.

Ingaba isebenza kanjani: Landela kunye noHeidi ngokuhamba, okanye uthathe ngesantya sakho kunye nemiyalelo yenyathelo ngenyathelo engezantsi. Ungalibali ukuphinda ukuhamba kwelinye icala. Ngaba ujonge ukuzilolonga okuqatha? Yise kwinqanaba elilandelayo ngalo mthambo wekettlebell okhuselekileyo ekukhulelweni.

Vula i-Chair Twist

A. Yima kwi-pose yentaba kunye neenyawo ezinqamle ububanzi kunye neengalo ngamacala, iintende zijonge phambili.

B. Exhale ukuze uhlale ezinqeni umva kwaye uguqe ngamadolo ukuhla esihlalweni, ugcine amadolo ekuqhubeleni phambili kwiinzwane. Fikelela kwiingalo ngaphezulu, i-biceps ngeendlebe.

C. Inhale, emva koko uphefumle ngaphandle ukuze ujike umlenze ngasekhohlo, wandise ingalo yasekunene ngaphambili kunye nengalo yasekhohlo ngasemva, ngokuhambelana nomgangatho. Gcina isinqe kunye namadolo isikwere.

D epheleleyo. Ukuphefumlela ukubuyela embindini, emva koko uphinde ujije kwelinye icala.

Phinda uphefumle ama-3 kwicala ngalinye.

Ukuma koMthi

A. Ukusuka kwindawo yentaba, susa ubunzima kunyawo lwasekhohlo.

B. Phakamisa idolo lasekunene uye kwicala kwaye usebenzise izandla ukubeka unyawo lwasekunene ngokuchasene nethanga lasekhohlo langaphakathi naphi na apho ukhululekile.

C. Xa zizinzile, cinezela iintende kunye ngomthandazo umise phambi kwesifuba.

Gcina ukuphefumla oku-3.

*Abaqalayo kufuneka baziqhelanise naziphi na iindlela zokumisa eludongeni okanye ngesitulo sokhuseleko.

Ukuma ngesandla ukuya kunyawo

A. Ukusuka emthini, phakamisa idolo lasekunene ukuze ubambe ubhontsi omkhulu wasekunene ngomnwe ongaphambili kunye nomnwe ophakathi.

B. Nje ukuba uzinze, cinezela kunyawo lwasekunene ukukhahlela ecaleni de idolo lasekunene liqonde kodwa lingatshixwanga.

C. Ukuba ukhululekile, yandisa ingalo yasekhohlo ecaleni. Gcina isifuba siphakanyisiwe kwaye ufikelele kwisithsaba sentloko ukuya kwisilingi.

Gcina ukuphefumla oku-3.

Iqhawe II

A. Ukusuka kukuma unyawo ukuya kunyawo, jika kancinci idolo lasekunene kwaye ubuyise unyawo lwasekunene embindini.

B. Ngaphandle kokuchukumisa, thatha inyathelo elikhulu ngasemva kunye nomlenze wasekunene, unyawo oluhambelana nomva we-mat ukungena kwi-warrior II. Iinzwane zasekhohlo zisalatha phambili ngedolo langaphambili eligobileyo kwi-90-degree angle.

C. Vula isifuba ngasekunene kwaye wandise ingalo yasekhohlo ngaphambili kunye nengalo yasekunene ngasemva, ngokungqinelana nomgangatho. Jonga ngapha nangapha kweminwe.

Bamba imiphefumlo emi-3.

Ukujika umkhosi

A. Ukusuka kwigorha le-II, jika intende yesandla ujongane nesilingi, emva koko uyifikelele phezulu nangaphezulu. Umzimba obhityileyo ngasemva, uphumle isandla sasekunene emlenzeni wasekunene.

B. Isifuba esijikelezayo sivuleleka ngasesilingini kwaye sijonge phezulu phantsi kwengalo yasekhohlo.

Bamba imiphefumlo emi-3.

Unxantathu

A. Ukusuka kwigorha elingasemva, yolula umlenze wangaphambili kwaye uphakamise umlenze ukuze ume nkqo, iingalo zolulelwe njengegorha II.

B. Shift esinqeni umva ngaphezulu kunyawo lwasekunene kwaye ufikelele kwi-torso phambili ngaphezulu komlenze wasekhohlo, ukuvula isifuba ngasekunene.

C. Beka isandla sasekhohlo kwi-shin yasekhohlo, ibhloko, okanye umgangatho, kwaye wolule ingalo yasekunene ngqo phezulu, iincam zeminwe zisingise kwisilingi.

Bamba imiphefumlo emi-3.

Umngeni we-Triangle Oblique

A. Ukusuka kunxantathu, yandisa ingalo yasekunene phambili, i-biceps ngendlebe.

B. Phakamisa ingalo yasekhohlo ukuze ihambelane nengalo yasekunene, ibambe itsoco kwindawo efanayo.

Gcina ukuphefumla oku-3.

Inja esezantsi

A. Ukusuka kumceli mngeni ongunxantathu we-oblique, phefumla ukuze ufike ngasemva kwaye ugobe ngaphambili idolo ukuze uwele kumlo wegorha lokuphefumla eli-1.

B. Khuphela i-cartwheel izandla ngaphambili ukuya kwisakhelo sonyawo lwasekhohlo, emva koko nyathela unyawo lwasekhohlo ngasekunene.

C. Cinezela ezintendeni kwaye uphakamise isinqe phezulu ukuya kwisilingi, ucinezele isifuba ukuya kwii-shins ukwenza i-upside down "V" imilo yenja ezantsi.

Bamba imiphefumlo emi-3.

Ikati-Inkomo

A. Ukusuka kwinja esezantsi, amadolo asezantsi ukuya emgangathweni kwindawo yetafile, ulungelelanisa izandla kunye namadolo ngamagxa phezu kwezihlahla.

B. Ukungena kunye nokulahla isisu emhlabathini, ukuphakamisa intloko kunye nomsila kwi-plailing.

C. Ukukhupha kunye nokujikeleza umqolo ukuya eluphahleni, ukuwisa intloko kunye nomsila emhlabeni.

Phinda ukuphefumla oku-3 ukuya kwe-5.

Ukutshintsha i-Chaturanga Push-Up

A. Ukusuka kwitheyibhile yetafile, slayida amadolo emva kweesentimitha ezimbalwa kude kube ngumzimba owakha umgca ochanekileyo ukusuka kumagxa ukuya emadolweni ukuqala.

B. Ngenisa ukugoba iingqiniba ngqo emva kweembambo, ukwehlisa isifuba ukuya kubude bengqiniba yokunyusa i-Chaturanga.

C. Exhale ucinezele ezintendeni ukusityhala isifuba kude nomgangatho ukubuyela kwindawo yokuqala.

Phinda ukuphefumla oku-3 ukuya kwe-5.

Icala lePlank idolo-to-Elbow

A. Ukusuka kwindawo yokutshintsha okuguqulweyo, tshintsha ubunzima entendeni yasekhohlo kunye nedolo lasekhohlo, wolule umlenze wasekunene ubude unyawo lwasekunene ucinezela emgangathweni.

B. Ukugcina isinqe kuphakanyisiwe, yandisa ingalo yasekunene ngaphezulu, iincam zeminwe ukuya eluphahleni, ukuvula isifuba ngasekunene kwaye ujonge phezulu eluphahleni.

C. Ukuphefumlela ukwandisa ingalo yasekunene phambili, i-biceps ngendlebe, kwaye uphakamise unyawo lwasekunene ukushukuma ukusuka emgangathweni ukuze uqale.

D epheleleyo. Exhale uze ugobe ingalo yasekunene kunye nomlenze wasekunene ukuze uzobe ingqiniba kunye nedolo kunye.

Phinda kwakhona i-3 ukuya kwi-5 yokuphefumla, emva koko wenze i-3 ukuya kwi-5 yokuguqula i-Chaturanga push-ups.

Iposi yomntwana

A. Ukusuka kwi-tabletop, tshintshela isinqe umva ukuze uphumle kwizithende ezinamadolo ububanzi, ukwehlisa i-torso ukuya emhlabeni phakathi kwamadolo.

B. Yandisa iingalo phambili, iintendelezo zicinezelwe emgangathweni.

Bamba imiphefumlo emi-3 ukuya kwemi-5.

Ukuguqa ngamadolo

A. Ukusuka kwi-tabletop, khaba isithende sasekunene ukuya ngasekhohlo kwaye ubuyele ngasemva ngesandla sasekhohlo ukubamba umphetho ongaphakathi wonyawo lwasekunene.

B. Inhale ukukhaba umva unyawo lwasekunene, ukuvula isifuba kunye nokwanda ngaphezulu ukuya eluphahleni. Hlala ujonge phambili.

Bamba imiphefumlo emi-3 ukuya kwemi-5.

Ukuma kweQhawe

A. Ukusuka kwitafile yetafile, buyisela ihips emva kweenyawo kwaye uhlale ubude.

B. Phumla izandla naphina apho ukhululekile khona.

Bamba imiphefumlo emi-3 ukuya kwemi-5.

Uphengululo lwe