Ukolula ukukhulula izihlunu zakho zeTrapezius

Umxholo

• Indlebe egxalabeni
• Indawo yengwenya (Makarasana)
• Indawo yeCobra (Bhujangasana)
• Indawo yekati-inkomo (Marjaryasana-Bitilasana)
• Umlenze obanzi ohamba phambili (Prasarita Padottanasana)

Imisipha yakho yetrapezius

Unokuzibuza ukuba yintoni, kanye, i-trapezius yakho- okanye mhlawumbi hayi, kuba ufunda le nto.

Uninzi lwabantu lunoluvo olungacacanga lokuba luyinxalenye yamagxa nentamo yabo ngandlela thile kwaye bayazi ukuba kufuneka bayikhulule. Kodwa azicacanga ukuba ziyintoni na.

Ukucaciswa, yinxalenye yebhanti yakho yamagxa. Inoxanduva lokuhamba kunye nokujikeleza igxalaba lakho, ukuzinzisa ingalo yakho, nokwandisa intamo yakho. Ngokusisiseko, yenza umsebenzi omninzi, uwenze ube yindawo elula yoxinzelelo kunye noxinzelelo kumhlaba. Oku kuyinyani ngokukodwa kwinxalenye ephezulu ye-trapezius entanyeni yakho esezantsi.

Ukukhulula kunye nokwenza lula esi sihlunu, kuya kufuneka wenze umsebenzi omncinci wamagxa, intamo encinci, kunye nomsebenzi omncinci ongasemva.

Indlebe egxalabeni

Ungaqala ngokuhlala okanye ume, kodwa njengenxalenye yolu ngcelele, uhleli emhlabeni, emethini, kuyacetyiswa.

1. Kancinci kwaye ngokulula, thatha indlebe yakho yasekunene egxalabeni lakho lasekunene. Kungokwemvelo ukuba ihlombe lakho lasekhohlo liphakamise njengoko usenza oku. Ukuba oko kuyenzeka, yenza lula intloko yakho ibuyele kwiziko de ube ukhulule igxalaba lasekhohlo umva.
2. Phakamisa isandla sakho sasekunene phezulu naphezu kwentloko yakho, uphumle isandla sakho kwisidlele sakho sasekhohlo. Musa ukutsala entloko ngoku, nangona kunjalo. Vala nje isandla sakho apho uxinzelelo nje kancinci. Oku ngobunono wolula i-trapezius yakho ephezulu.
3. Phefumla njengoko uhleli apha ubuncinci imizuzwana engama-30.
4. Likhulule ngobunono eli cala, emva koko unciphise indlebe yakho yasekhohlo ngakwigxalaba lasekhohlo uze ugqibezele ukolula kwelinye icala, uphefumle nzulu ngalo.

Indawo yengwenya (Makarasana)

Le ntshukumo ayinakukhathazeka ekuqaleni. Isenokuvakala ingaqhelekanga indawo yokuphumla ejongene nayo, kodwa ukuba uphefumla kancinci kwaye uyeke, oku kunokukunceda ukunciphisa i-trapezius yakho.

1. Lala ngesisu kunye neenyawo zakho ububanzi bamagxa, kwaye uphumle izandla zakho ngaphezulu kwelinye phantsi kwesilevu sakho.
2. Xa usendaweni, lala ucabalele kwaye uphumle ibunzi lakho ezandleni zakho ezixineneyo. Oku kuyakukhupha uxinzelelo olusezantsi lwangaphakathi, kodwa eyona nto iphambili ofuna ukuyibona ngamehlo kwaye ugxile apha kukwandisa umqolo wakho kunye nokukhulula nakuphi na ukungavisisani kumqolo kunye nasentanyeni yakho ephezulu.
3. Phefumla nzulu kwaye uzame ukuphumla apha.

Indawo yeCobra (Bhujangasana)

Le pose ikhupha uxinzelelo entanyeni yakho esezantsi kunye ne-trapezius kwaye yolule umqala wakho. Iyakwandisa ukuguquguquka kumqolo wakho kwaye yomeleze umqolo kunye neengalo zakho, ukunceda ukuthintela imiba ye-trapezius yexesha elizayo.

1. Phakamisa intloko yakho kwaye ubeke izandla zakho phantsi ecaleni kwamagxa akho, ugcine iingalo zakho zihambelana kunye neengqiniba zakho zisondele emzimbeni wakho. Cinezela iincopho zeenyawo zakho emgangathweni kwaye uphefumle nzulu njengoko uqala ukuphakamisa intloko nesifuba sakho. Ukuba kunokwenzeka, zolula iingalo zakho kwaye ugcine engqondweni ukuba ukuzilungisa ngokupheleleyo kuya kubuyisela umqolo wakho kancinci.
2. Nokuba uphakamisa yonke indlela uye kwiingalo ezithe nkqo okanye hayi, gcinani engqondweni ukuba nifuna ukuba intamo nentloko (yomqolo womlomo wesibeleko) ibekho kwigophe elinye. Uya kuyiphakamisa intloko yakho, kodwa ufuna ukuyenza lula.
3. Jonga isilevu sakho. Kuqhelekile ukuba ukhuphe isilevu sakho kule ndawo kwaye uyeke amagxa akho anyukele ngasezindlebeni zakho, ke thatha umzuzwana ukuba uqengqe amagxa akho umva uye ezantsi, utsala amagxa akho asondelelene kunye njengoko utsala isifuba sakho kwiingalo zakho ezingaphezulu, kwaye yenza lula isilevu sakho ngasemva.
4. Gcina le nto yokuphefumla okumbalwa kwaye ukhulule kwi-exhale.
5. Inhale njengoko uphakamisa kule pose ubuncinci amaxesha amabini, ubambe ixesha elincinci ixesha ngalinye.

Indawo yekati-inkomo (Marjaryasana-Bitilasana)

Le ntshukumo inciphisa uxinzelelo kumqolo wakho wesibeleko kwaye yolula izihlunu zakho zangasemva kunye nangaphambili kwethambo lakho. Gcina ukhumbula ukuba xa usebenzisa le pose ngokuthe ngqo kwi-trapezius yakho, ufuna ukugxila kummandla kanye phakathi kwamagxa akho aphezulu, ukugoba ngokuthe ngcembe nokukhulula intamo yakho.

1. Push phezulu kuzo zone, kwindawo yokubeka phezu kwetafile. Isinqe sakho kufuneka sibe ngqo phezu kwamadolo akho, amagxa akho phezu kweengqiniba zakho, kunye neengqiniba zakho phezu kwezihlahla zakho.
2. Njengoko uphefumlela phezulu, phakamisa intloko, isifuba, kunye namathambo ahleliyo, vumela isisu sakho sizike, kwaye uguqe umqolo wakho.
3. Njengoko uphuma, jikeleza umqolo wakho esibhakabhakeni kwaye ukhulule intloko yakho kwi-Cat pose.
4. Qhubeka uthathe ukuphefumla okunzulu, uhamba nomoya wakho njengoko usenza, uphefumla njengoko ubuyisa umqolo wakho kunye nokuphefumla njengoko ujikeleze umva wakho.

Umlenze obanzi ohamba phambili (Prasarita Padottanasana)

Le pose idibanisa umqolo wakho, yomeleza umqolo wakho ongaphezulu kunye namagxa, kwaye yandise kwaye inciphise imisipha yakho yentamo.

1. Cofa ukuze ume kwaye, ukugcina iinyawo zakho zihambelana, wandise ukuma kwakho kubude bomlenze. Ngezandla zakho ezinqeni, khupha i-torso yakho kwaye uguqe kancinci uye phambili, ugcine zonke iinyawo zakho zineengcambu. Ukuba uziva ungazinzanga kule poso, gobisa amadolo kancinci kwaye ukhulule izandla zakho emhlabeni, ububanzi bamagxa bodwa.
2. Emva kokuba uzive ugcwele ngokupheleleyo kule bend yokuqhubela phambili, beka izandla zakho ngasemva kwakho, gona amagxa akho egxeni, kwaye ukhulule izandla zakho phantsi.