I-charm yesilisa, ngaphezu komlingiswa oqinile kanye nobuntu obuyingqayizivele, kodwa futhi ayinakuhlukaniswa nomzimba onempilo nokuma okuqondile. Njengebhuloho elihlanganisa umzimba ongenhla nomzimba ongezansi, umugqa okhalo udlala indima ebalulekile ekulolongeni isithombe sisonke.

Namuhla, sizokwethula izivivinyo ezi-6 ezilula nezisebenzayo zokukusiza ukuthi ulolonge kalula umugqa okhalo okhalo empilweni yakho yansuku zonke futhi uthumele intelezi eyingqayizivele yamadoda!

1. Hlala: Lala ngomhlane kucansi lwe-yoga, weqa izandla zakho phambi kwesifuba sakho, bese ugoba izinyawo zakho ndawonye. Sebenzisa ukufinyela kwemisipha yesisu ukuze uphakamise umzimba wakho ongenhla, ufinyelele emadolweni akho, futhi wehlise kancane. Lokhu kunyakaza kungasebenzisa ngokuphumelelayo imisipha yesisu nephansi emuva, ukuze umugqa wakho okhalweni uqine futhi uqine.

Isenzo 2. I-Push-up: Umzimba usendaweni ethambekele, izandla zisekela phansi, izinyawo zihlangene futhi ziqonde emuva. Ukugcina umzimba wakho umugqa oqondile, sebenzisa amandla engalo ukuze uphushe umzimba wakho uwunyuse uye phansi kancane. Lokhu kunyakaza akusebenzi nje kuphela izitho ezingenhla nemisipha eyinhloko, kodwa futhi kuthuthukisa ukuzinza komhlane ophansi nokhalo.

3. Ukuphakamisa umlenze oseceleni: Lala ngohlangothi kucansi lwe-yoga, usekele ikhanda lakho ngengalo eyodwa, ubeke enye ingalo phambi kwakho, futhi welule imilenze yakho ndawonye. Sebenzisa amandla okhalweni ukuze uphakamise umlenze wakho ongenhla phezulu ngangokunokwenzeka, bese wehlisa kancane. Lokhu kunyakaza kungabhekiselwa ekusebenziseni uhlangothi lwemisipha okhalweni, ukuze umugqa wakho okhalweni ube ne-three-dimensional.

Hambisa 4. I-Russian Twist: Hlala kucansi lwe-yoga izinyawo zakho zisuke phansi futhi ubambe ama-dumbbell noma isikhwama sesanti ezandleni zakho. Sebenzisa imisipha yesisu ukusonta umzimba wakho ongenhla ohlangothini lwesobunxele nakwesokudla, kuyilapho uphendulela isisindo esibanjwe izandla zakho ngakolunye uhlangothi. Lokhu kunyakaza kuzobandakanya ngokugcwele imisipha yesisu nesisu, futhi wenze umugqa okhalweni lwakho ukhange kakhulu.

5. Ipulangwe: Lala ngesisu izandla nezinyawo zakho phansi, ugcine umzimba wakho umugqa oqondile. Bamba lesi sikhundla unganyakazi, usebenzisa amandla emisipha ayisisekelo ukuze ugcine uzinzo. Lokhu kuhamba kuzokwandisa ngempumelelo amandla emisipha yakho eyinhloko futhi wenze ukhalo lwakho luqonde futhi luqine.

Isenzo 6. Ibhayisikili Lomoya: Lala ngomhlane kumata we-yoga izandla zakho zisemaceleni nemilenze ndawonye futhi uqonde phezulu. Sebenzisa imisipha yakho yesisu ukuze uphakamise imilenze yakho ngenkathi ubambe umzimba wakho unganyakazi ezandleni zakho. Bese uphendulela imilenze yakho kwesokunxele nakwesokudla ukuze ulingise isenzo sokugibela ibhayisikili. Lokhu kunyakaza kuzosebenza ngokuphumelelayo imisipha yesisu nesisu, futhi wenze umugqa okhalweni lwakho uqine futhi umise.

Ngokuzijwayeza ukunyakaza okungenhla kwe-6, awukwazi nje ukudala umugqa okhalo okhangayo, kodwa futhi uthuthukise amandla nokuzinza kwemisipha eyinhloko, futhi uthuthukise ukuqina komzimba jikelele.

Khumbula ukugcina ukuma nokuphefumula okufanele ngesikhathi sokuzivocavoca ukuze ugweme ukulimala. Qhubeka uprakthiza, ngikholwa ukuthi uzokwazi ukukhombisa ukukhanga okuyingqayizivele nesitayela samadoda!