I-Yoga Workout yabantu abayithiyayo iYoga

Umxholo

• Ukolula uthotho (Ukukhahlela kwelanga)
• I-Lunge ejikelezayo (i-Angle Position Side)
• Ukolula Okungakumbi (Inja esezantsi kunye neNja ePhezulu)
• Uphengululo lwe

Iindaba zeendaba: Kuba ukwimpilo entle akuthethi ukuba kufuneka uthande i-yoga. Baninzi abantu abafumana ingcinga yokuphefumla ~ ngegorha lesi-III, kwaye ngubani ongathanda ukubaleka iimayile ezili-10, enze i-burpees ezili-100, okanye adade imayile endaweni yoko. Akukho ntloni kuloo nto konke konke. (Ngokuqinisekileyo-kufuneka uyeke ukwenza izinto ozithiyileyo ngenxa yokuba uziva ngathi ufanele ukwenza.)

Kodwa yoga yenza Zininzi izibonelelo: Inokukunceda ube ngcono kwizinto zomzimba yenza Njenge, yonyusa ubhetyebhetye kunye nokuhamba kwakho, kwaye usebenze naziphi na iindawo ezingathandekiyo ezixineneyo onokuba unazo. (Loo nto ayibandakanyi nezinye izibonelelo zeyoga ezifana noxinzelelo lwe-nixing, ukuphucula ubomi bakho bokwabelana ngesondo, kunye nokunciphisa iintloko ezibuhlungu.) Kodwa oku akuthethi ukuba kufuneka ubandezeleke ngeklasi yeyure yonke ngendlela efanayo xa ucinezela impumlo yakho kwaye uhla. Ukudubula ingqolowa yengqolowa egameni lezempilo. Endaweni yoko, zama oku kuhamba ngokukhawuleza kuka-yogi uDanielle Cuccio waseCuccio Somatology. Iya kukuthatha ngeendlela ezisisiseko, hayi-ze-yoga-y, kwaye iya kukunika idosi yokulinganisa yokulunga kwezibonelelo ngaphandle kokuba uyenze yonke i-shebang.

Ukuba ikwenza uzive ungcono, awudingi nokucinga ngale yoga njengoko ezi ntshukumo zisetyenzisiweyo zisetyenziselwa ukufudumeza kunye nokuphola-phantsi ngokulandelelana kweetoni zokusebenza ezahlukeneyo. Bukela i-Cuccio demo yokuhamba, okanye ufunde ngokuwohloka okungezantsi. Emva koko qhubeka kwaye uqhubeke nokuhamba kwakho okungeyoyoga-umzimba wakho uya kukubulela ngayo.

Ukolula uthotho (Ukukhahlela kwelanga)

A. Yima ngeenyawo kunye. Ukuphefumlela kunye nokujiwuzisa iingalo phezulu ukuze ubambe iintende zezandla kunye, emva koko ukhuphe kwaye u-swan ungene phambili, uvule iingalo emacaleni kwaye usonge phambili phezu kwemilenze, ukhokela ngesifuba.

B. Ukukhupha i-torso ngaphezulu kwemilenze, emva koko ungene ngaphakathi kwaye uphakamise isiqingatha sokwenyuka ukuze umva uthe tyaba, intamo ayithathi cala, kwaye izandla zihlala kancinci phambi kwemilenze. Ubunzima beShift kwiinzwane.

C. Khupha kwaye ukhulule i-torso ngaphezulu kwemilenze. Inhale ukucinezela iintende kumgangatho ongaphandle kweenyawo, kunye nokunyathela okanye ukubuyela iinyawo ubuyele kwindawo ephezulu. Ukukhupha kunye nokuhla ngaphantsi kwinqanaba lokunyusa, ukucwina iingqiniba emacaleni.

D epheleleyo. Ukuphefumlela ukuze wolule iingalo, phakamisa isifuba phezulu ukuze isithsaba sentloko sijonge eluphahleni, kwaye ujike iinyawo ngaphezulu ukuze amanqwanqwa aphumle emgangathweni.

E. Khupha umoya kwaye ujike kwiibhola zeenyawo, ujike isinqe sibuyele ezantsi kwinja ejonge ezantsi ukuze umzimba umile kwaye ujonge phantsi "V".

I-Lunge ejikelezayo (i-Angle Position Side)

A. Ukusuka kwinja ejonge ezantsi, tsalela ngaphakathi kwaye wandise umlenze wasekunene ubuyela umva emoyeni. Exhale kwaye uyitshayele ukuze ungene phakathi kwezandla.

B. Ukubamba indawo esezantsi yokuphefumla, phefumlela kwaye uphakamise ingalo yasekunene ukuya kwisilingi, intende yesandla kunye nesifuba esijikelezayo sijongane ngasekunene.

C. Buyisela isandla sakho sokunene emethini, inyathelo lasekunene unyawo ubuyele kwiplank ephezulu, kwaye ukhuphe umphunga, uguqula isinqe ubuyele kwinja ejonge ezantsi. Phinda kwakhona kwelinye icala, uphele kwiplanga eliphezulu.

Ukolula Okungakumbi (Inja esezantsi kunye neNja ePhezulu)

A. Ukusuka kwiplanga eliphezulu, khupha umoya kunye nophantsi kwesiqingatha se-push-up, ucofe iingqiniba emacaleni.

B. Ukuphefumlela ukuze wolule iingalo, phakamisa isifuba phezulu ukuze isithsaba sentloko sijonge eluphahleni, kwaye ujike iinyawo ngaphezulu ukuze amanqwanqwa aphumle emgangathweni (inja ephezulu).

C. Khupha umphunga uze uflip kwiibhola zeenyawo, utshintsha isinqe ubuyele kwinja ejonge ezantsi ukuze umzimba ubume "V" ubheke ezantsi (inja esezantsi).

D epheleleyo. Ukungenisa kunye neenyawo zokuya phambili phakathi kwezandla, emva koko ukhuphe umphunga okhupha imilenze. Ukuphefumlela phezulu ukuze unyuse umgama omde ngomqolo osicaba, uze ukhuphe umoya ukuze usonge phambili kwakhona.

E. Inhale ukubuyisela umva intshontsho liye ekumeni, utshayele iingalo emacaleni kwaye ukhokele ngesithsaba sentloko. Cinezela iintende kunye phezulu phezulu kwaye ukhuphe umoya, uzihlisele kwindawo yokuthandaza phambi kwesifuba.

Uphengululo lwe