Ikhono lokuzijwayeza imisipha ephansi emuva ngebhola le-yoga.
Ibhola le-yoga, njengolunye uhlobo losizo lokuzivocavoca, ludlangile. Ukusebenzisa ibhola le-yoga ukuzijwayeza imisipha ephansi kuthatha amakhono athile. Okulandelayo yisitolo sakho sendlela yokusebenzisa amabhola e-yoga ukuze uzilolonge imisipha ephansi emuva; Ngiyethemba uyayithanda.
Ikhono lokuzijwayeza imisipha engemuva nge-Yoga Ball.
1. Ukusekelwa okunamandla.
Indlela eyinhloko ukugoqa imilenze yakho iye phambili naphambili ebholeni le-yoga futhi wenze ama-push-ups. Lokhu kunomphumela obalulekile wokuzivocavoca emisipha yethanga nezandla.
2. Goqa isisu.
Indlela eyinhloko iwukulala phansi nebhola le-yoga lilenga emoyeni phakathi kwemilenze yakho. Bese uthinta idolo ngezandla zombili ngokushintshana. Zivocavoce ukufinyela kwesisu nemilenze. Kuyakhathaza, kodwa ukuphikelela kuwukuphela kwendlela yokuthola imiphumela.
3. Squat ngemilenze ehlukene.
Indlela eyinhloko ukucindezela umlenze owodwa emuva ebholeni le-yoga, olunye unyawo ukuze usekele umzimba ukuze u-squat, bese niyashintshana ukushintsha i-squat yonyawo.
4. Ukunwebeka kwengalo nokunwetshwa.
Indlela eyinhloko iwukubamba ibhola le-yoga ngezandla zombili, ukujikijela amatshe, futhi ulibambe uliphakamise uliphansi futhi kaningi.
5. Ukujikeleza kwesiRashiya.
Indlela eyinhloko: ukucindezela ukhalo ebholeni le-yoga, izandla zilingane, futhi welule imisipha okhalweni kwesokunxele nakwesokudla.
6. Isinyathelo somcibisholo ukushwibeka nokuphenduka.
Indlela eyinhloko ukubamba ibhola le-yoga ngezandla zombili. Squat izinyawo zakho zigobile. Vumela ibhola lisuke livundlile lisuke kwesokunxele liye kwesokudla.
Ukujima. Indlela eqondile iwukubamba ibhola le-yoga ngezandla zombili ukwenza i-engeli ethile. Yenza ama-push-ups.
Ukukhetha kanye nokuthenga indlela ye-Yoga Ball.
1. Khetha ibhola le-yoga elikufanele.
Ubukhulu bamabhola e-yoga buyi-45cm, 55cm, 65cm, 75cm, njalonjalo. Kwabesifazane abancane, ungakhetha amabhola e-yoga angu-45cm noma angu-55cm, kuyilapho amabhola e-yoga angu-65cm no-75cm afaneleka kakhulu kwabesilisa abade. Ngaphezu kokukhethwa kosayizi, iphuzu elibaluleke kakhulu ukukhetha amabhola e-yoga aqinile futhi aqinile akhiqizwa abakhiqizi abavamile, okufanele baguquguquke kakhulu futhi baphephe.
2. Amabhola e-Yoga afanele abantu.
Ibhola le-yoga lesisindo somuntu ovamile liyabekezeleleka ngoba lapho sizivocavoca, asibeki sonke isisindo ebholeni le-yoga, lithwala ingxenye yesisindo kuphela, futhi imizimba yethu ikhiqiza amandla ngokumelene nalo. Ngenkathi ibhola le-yoga likhululeka futhi licwila, imizimba yethu nayo inamandla ayo phezulu ngenkathi iqinisa imisipha ezungeze amathambo ukuze ivikele imizimba yethu.
Mhlawumbe ekuzilolongeni i-yoga, abantu abaningi abakunaki kakhulu ukukhethwa ngokucophelela kwala mabhola e-yoga. Noma kunjalo, uma befuna ukufeza ukusebenza kahle komkhuba kangcono, ukukhetha kwala mabhola e-yoga akukwazi ukushaywa indiva. Ngesikhathi esifanayo, kufanele futhi sinake izindlela ezifanele zokuzijwayeza i-yoga ukuze sigweme ukulimala.
Umsebenzi oyinhloko we-Yoga Ball.
1. Ibhola le-yogailungele bonke abantu ukuthi bazivocavoce, kuhlanganisa nalabo abadinga ukuhlunyeleliswa. Kwenza abavocavoci baphephe kakhudlwana ngesikhathi sokuzivocavoca, kugwenywe imithelela emikhulu kumalunga nokulimala kwezemidlalo. Abanye abantu abanokulimala okuphansi emuva bangase bangakwazi ukwenza ama-sit-ups ngenxa yokulimala okuvamile emuva, kodwa lapho benza amabhola e-yoga, bangasebenzisa amabhola e-yoga athambile ukuze basize ukuzivocavoca, okungadlala indima yokusekela.
2. Ibhola le-yoga ukunyakaza kuyathakazelisa kakhulu. Abasubathi abasebenzisa imishini evamile yokuzivocavoca, njengama-treadmill, noma ama-sit-ups, abasubathi bangaphinda ukunyakaza okumbalwa isikhathi eside ukuze bashise ama-calories, okwenza inqubo yokufaneleka yabasubathi ibe buthuntu. Ukuzivocavoca kwebhola le-Yoga kuguqule iphethini yangaphambilini yokuqeqeshwa, okuvumela abasubathi ukuthi badlale ngebhola ngomculo ofudumele futhi ongavinjelwe. Umsubathi ngezinye izikhathi uhlala phezu kwebhola futhi ngezinye izikhathi uphakamisa ibhola ukwenza ukunyakaza kokugxuma; lokhu kunyakaza okuthakazelisayo kwenza yonke inqubo ibe mnandi kakhulu.
3. Ibhola le-yogakusiza ukuqeqesha ikhono lokulinganisa lomzimba womuntu. Esikhathini esedlule, ukuzivocavoca umzimba kwakwenziwa phansi noma kumishini enozinzo oluqinile, futhi umsubathi kwakungadingeki ukuba acabange ngokweqile ibhalansi yomzimba. Ibhola le-yoga lihlukile, futhi umsubathi uthatha ithuba lebhola le-yoga ukuze aphume phansi; isibonelo, ukuhlala ebholeni kuwumsebenzi wokulinganisa, futhi ukuphakamisa umlenze owodwa kwenza ibhalansi ibe nzima nakakhulu. Kuyoba inselele nakakhulu ukuhambisa umlenze ophakanyisiwe kancane. Lapho wenza ama-push-ups ngemilenze nezandla ebholeni, uma umsubathi efuna ukuqedela isenzo sokugoba nokwelula izingalo zakhe, kufanele baqale balondoloze ibhalansi yomzimba futhi bavimbele ibhola ukuthi lingagingqiki, okufanele lilawulwe amandla emilenze, ukhalo, nesisu. Lokhu kwenza ukusebenzisana komzimba kanye nekhono lokulawula imisipha kuye kwaqeqeshwa ngokuphumelelayo.
Isikhathi sokuthumela: Aug-21-2022