Isakhono sendlela yokuziqhelanisa nezihlunu ezisezantsi ngebhola yeyoga.
Ibhola yeYoga, njengoncedo lokuzilolonga, luxhaphakile.Ukusebenzisa ibhola ye-yoga ukuziqhelanisa nezihlunu ezisezantsi kuthatha izakhono ezithile.Oku kulandelayo yivenkile yakho malunga nendlela yokusebenzisa iibhola zeyoga ukuziqhelanisa nezihlunu ezisezantsi;Ndiyanqwena uyayithanda.
Isakhono sokuziqhelanisa nezihlunu ezisezantsi ngeYoga Ball.
1. Inkxaso enamandla.
Eyona ndlela iphambili kukuqengqeleka imilenze yakho ngasemva naphambili kwibhola ye-yoga kwaye wenze i-push-ups.Oku kunempembelelo ebalulekileyo yokuzivocavoca kwimisipha yethanga kunye nezandla.
2. Songa isisu.
Eyona ndlela iphambili kukulala phantsi ngebhola yeyoga ejinga emoyeni phakathi kwemilenze yakho.Emva koko bamba idolo ngezandla zozibini ngokutshintshana.Ukuzivocavoca ukucutheka kwesisu kunye nemilenze.Kuyadinisa, kodwa ukuzingisa kuphela kwendlela yokufumana iziphumo.
3. Squat ngemilenze eyahlukileyo.
Indlela ephambili kukucinezela umlenze omnye umva kwibhola ye-yoga, olunye unyawo ukuxhasa umzimba ukuba u-squat, kwaye emva koko nitshintshane ukutshintsha i-squat yonyawo.
4. Ukujika kwengalo kunye nokwandiswa.
Eyona ndlela iphambili kukubamba ibhola ye-yoga ezandleni zozibini, ugibisele amatye, kwaye uyibambe uyinyuse kwaye uyibeke kwakhona.
5. Ukujikeleza kweRashiya.
Indlela ephambili yile: ukucinezela isinqe kwibhola ye-yoga, izandla zifanelekile, kwaye zolule izihlunu ezinqeni ngasekhohlo nasekunene.
6. Inyathelo lotolo lokungqubeka nokujika.
Eyona ndlela iphambili kukubamba ibhola yeyoga ngezandla zozibini.Squat iinyawo zakho zijinga.Vumela ibhola ihambe ngokuthe tye ukusuka ekhohlo ukuya ekunene.
Ukuphusha usenyuka.Indlela ekhethekileyo kukubamba ibhola ye-yoga ngezandla zombini ukwenza i-angle ethile.Yenza i-push-ups.
Ukukhetha kunye nokuthenga indlela yeYoga Ball.
1. Khetha ibhola yeyoga ekufaneleyo.
Ubungakanani beebhola ze-yoga ziyi-45cm, 55cm, 65cm, 75cm, njalo njalo.Kubafazi abancinci, unokukhetha iibhola ze-yoga ezingama-45cm okanye ezingama-55cm, ngelixa iibhola ze-yoga ezingama-65cm kunye ne-75cm zilungele amadoda amade.Ukongeza ekukhetheni ubungakanani, inqaku elibaluleke ngakumbi kukukhetha iibhola ze-yoga ezinamandla kunye nezizinzileyo eziveliswe ngabavelisi abaqhelekileyo, ekufuneka ziguquguquke kakhulu kwaye zikhuseleke.
2. Iibhola zeYoga zifanelekile abantu.
I-avareji yobunzima bebhola yeyoga iyanyamezeleka kuba xa sisenza umthambo, asibeki bonke ubunzima kwibhola yeyoga, ithwala kuphela inxalenye yobunzima, kwaye imizimba yethu ivelisa amandla ngokuchasene nayo.Ngelixa ibhola ye-yoga iphumla kwaye izika, imizimba yethu inamandla ayo phezulu ngelixa iqinisa imisipha ejikeleze amathambo ukukhusela imizimba yethu.
Mhlawumbi xa usenza i-yoga, abantu abaninzi abahoyi kakhulu ekukhethweni ngononophelo kwezi bhola zeyoga.Nangona kunjalo, ukuba bafuna ukufezekisa ukusebenza kakuhle koqeqesho, ukhetho lwezi bhola ze-yoga alunakungahoywa.Kwangaxeshanye, kufuneka sinikele ingqalelo kwiindlela ezichanekileyo zokuziqhelanisa neyoga ukuze siphephe ukwenzakala.
Umsebenzi ophambili weYoga Ball.
1. Ibhola yeYogaifanelekile ukuba bonke abantu bazilolonge, kuquka nabo badinga ukubuyiselwa kwisimo sangaphambili.Yenza imithambo ikhuseleke ngakumbi ngexesha lokuzilolonga, ukuphepha iimpembelelo ezinkulu kumalungu kunye nokwenzakala kwezemidlalo.Abanye abantu abanokulimala okuphantsi bangakwazi ukwenza i-sit-ups ngenxa yokulimala okuqhelekileyo, kodwa xa benza iibhola ze-yoga, banokusebenzisa iibhola ezithambileyo ze-yoga ukuze bancede umthambo, onokudlala indima exhasayo.
2. Ibhola yeYoga intshukumo inomdla kakhulu.Iimbaleki kwi-exercise yezixhobo eziqhelekileyo, ezifana ne-treadmills, okanye i-sit-ups, iimbaleki zinokuphinda nje iintshukumo ezimbalwa ixesha elide ukuze zitshise iikhalori, nto leyo eyenza inkqubo yokufaneleka kweembaleki ibe buthuntu.Ukuzivocavoca kwebhola ye-Yoga kuye kwatshintsha indlela yangaphambili yoqeqesho, ukuvumela abadlali ukuba badlale ngebhola ngomculo ofudumeleyo kunye nongenakunqandwa.Umdlali ngamanye amaxesha uhlala phezu kwebhola kwaye ngamanye amaxesha uphakamisa ibhola ukwenza intshukumo yokuxhuma;ezi ntshukumo zinomdla zenza yonke inkqubo ibe mnandi kakhulu.
3. Ibhola yeyogainceda ukuqeqesha isakhono somzimba womntu.Ngaphambili, ukuzivocavoca umzimba kwakuqhutyelwa phantsi okanye kwizixhobo ezinozinzo oluqinileyo, kwaye umgijimi kwakungadingeki ukuba acinge ngokulinganisela komzimba.Ibhola ye-yoga yahlukile, kwaye umdlali uthatha ithuba lebhola ye-yoga ukuba aphume emhlabeni;umzekelo, ukuhlala kwibhola ngumsebenzi wokulinganisela, kwaye ukuphakamisa umlenze omnye kwenza ukuba ukulinganisa kube nzima ngakumbi.Kuya kuba nzima ngakumbi ukuhambisa umlenze ophakanyisiweyo kancinci.Xa usenza i-push-ups ngemilenze kunye nezandla ebholeni, ukuba umdlali ufuna ukugqiba isenzo sokugoba kunye nokwandisa iingalo zakhe, kufuneka aqale agcine ukulingana komzimba kwaye athintele ibhola ekuqengqelekeni, ekufuneka ilawulwe ngumbutho. ukomelela kwemilenze, isinqe, kunye nesisu.Oku kwenza ulungelelwaniso lomzimba kunye nokukwazi ukulawula izihlunu ziye zaqeqeshwa ngokufanelekileyo.
Ixesha lokuposa: Aug-21-2022