Izindlela Zokusebenza Ukuze Uphathe ngesandla

-Delile

• Ukwakha amandla
• Inja Eya Ezansi enomlenze owodwa
• Ukukhahlela
• Isihlilingi sokuguqula
• Izinketho zokuguqula indwayimane
• I-pike wall hold
• I-handstand enodonga nangaphandle
• Indlela ye-handstand # 1
• Indlela ye-handstand # 2
• Ukuzivumelanisa nezimo namandla kwenza ukuzijwayeza
• Ukuyikhipha uphinde uphonsele inselelo ibhalansi
• Izinyathelo zesandla esiseceleni
• Ompompi ehlombe
• Ukuhluka kwemilenze
• Izinto okufanele uzigcine engqondweni
• Lungiselela ukubuyela phansi
• Lapho kungafanele ukubamba ngesandla
• Ukuthatha

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ama-handstands asebenza umongo wakho futhi athuthukisa ibhalansi ngenkathi ekunikeza izinzuzo zokunyuka kokujikeleza nokugeleza kwe-lymph. Uzobandakanya umzimba wakho wonke ngenkathi usebenzisa amahlombe akho, izingalo, ingaphakathi, nomhlane.

Bheka lezi zinketho ze-handstand prep kanye nokuhluka. Kunokuningi ongakhetha kukho okuzohambisana nawo wonke amazinga namakhono.

Sihamba ngokunyakaza okungezansi njengokuqhubeka, kepha zonke izinsuku zehlukile lapho senza ama-handstands. Buyela kulokhu kuhamba kaningi futhi noma nini lapho bezizwa bekufanele.

Ukwakha amandla

Nazi ezinye izivivinyo ezizokusiza ukuthi ubeke isisindo esithe xaxa ezandleni nasezingalweni zakho ngenkathi unenye noma yomibili imilenze emoyeni. Zizokusiza futhi ukuthi ujwayele ukubheka phansi futhi wakhe amandla wangaphakathi nengalo yokuzinza.

Inja Eya Ezansi enomlenze owodwa

1. Kusuka Enjeni Ebheke Phansi, phakamisa umlenze wakho wokunene phezulu ngangokunokwenzeka, ugcine okhalweni lwakho lukwele noma lufana nomhlabathi.
2. Cindezela kuzo zombili izintende zezandla ngokulinganayo.
3. Phakamisa isithende sakho sobunxele phansi ukuze isisindo sakho sisebholeni lonyawo.
4. Phakamisa umlenze wakho wokunene ngaphezulu njengoba unikela ngesisindo sakho ezandleni zakho.
5. Yenza ukuphindaphinda okungu-5-10 ohlangothini ngalunye.

Ukukhahlela

Ngalesi sinyathelo, uzijwayeza “ukugxumela” ezandleni zakho ngokukha izinyawo zakho zombili phezulu phansi.

1. Qala endaweni ye-Downward Dog uphakamise umlenze wangakwesokudla.
2. Gobisa idolo lakho langakwesobunxele bese ukhahlela unyawo lwakho lwesobunxele phansi, uphakamise umlenze wakho wesokunene ngaphezulu. Lokhu kuzohlala umzuzwana osheshayo ekuqaleni ngaphambi kokuba ubuyele phansi.
3. Yenza ukuphindaphinda okungu-5-10 ohlangothini ngalunye.

Okulandelayo, zama ukuphuma ngezinyawo zombili ngasikhathi sinye. Yenza ukuphindaphinda okungu-5-10.

Isihlilingi sokuguqula

Uma ufuna ukujwayela ukubheka phansi ngendlela esekelwayo, zama ukulingisa kwe-inversion.

Uma ungazange usebenzise indwayimane yokujika ngaphakathi, isigaba sokuqala se-yoga sasemoyeni siyisingeniso esiwusizo sokusebenzisa lolu hlobo lwemishini. Umfundisi angakuholela ekunyakazeni nasekubhekeni okuningana, futhi anikele ngokulungiswa nezikhombi.

1. Beka amakhushini noma ingubo eligoqiwe endlekeni yesilingi.
2. Beka indwangu ezungeze umhlane wakho ongezansi.
3. Bamba ezinhlangothini zendwangu njengoba ubuyela emuva.
4. Songa indwangu emilenzeni yakho ukwesekwa njengoba ulenga ubheke phansi.
5. Vumela izandla zakho zilenge ngaphezulu.
6. Uma kungenzeka, cindezela izandla zakho phansi njengoba ubungafuna i-handstand imizuzwana embalwa ngesikhathi.
7. Bamba lesi sikhundla imizuzu engaba mihlanu ngesikhathi.

Izinketho zokuguqula indwayimane

Thola isitudiyo endaweni yakini enamasilingi we-inversion atholakalayo ngesikhathi samakilasi ejwayelekile noma e-yoga asemoyeni.

Ukusebenzisa umqeqeshi wokumiswa kwe-TRX kungenye indlela. Thenga izinto zokuqeqesha zokumiswa kwe-TRX lapha.

I-pike wall hold

Lesi sikhundla sizokusiza ukuthi uthuthukise amandla omzimba aphezulu futhi ujwayele ukuba nezinyawo zakho phansi. Ungazama ukuhambisa izinyawo zakho endaweni ephakeme noma ephansi. Ungasebenzisa futhi ibhokisi, isinyathelo, noma isihlalo sombhede esikhundleni sodonga.

1. Hlala ufulathele udonga izinyawo zakho zinwebeke phambi kwakho.
2. Yenza umaki ovundlile kumata wakho eduze kwezithende zakho.
3. Ngemuva kwalokho ngena endaweni yetafula, uqondanise izingqimba zakho esihlakaleni, noma ubeke izandla zakho lapho izithende zakho bezikade zikhona.
4. Yiya enjeni ebheke phansi ngokucindezela phansi ngezandla zakho bese uphakamisa izinqe zakho phezulu ophahleni.
5. Beka unyawo ngalunye ngasodongeni ngemuva kwakho bese unyathela izinyawo zakho odongeni uze ube sesimeni esingu-L.
6. Vumela intamo yakho ukuthi ihlale ingathathi hlangothi nezindlebe zakho phakathi kwezingalo zakho ezingaphezulu.
7. Bamba lesi sikhundla kuze kube yiminithi elingu-1.
8. Phinda izikhathi ezingama-2-3.

Njengoba uthuthuka, ungahambisa izinyawo zakho phezulu odongeni ukuletha amahlombe akho, izinkalo, nezithende kulayini owodwa.

Lapho usukwazile ukubamba ipiki, ungahamba izinyawo zakho ziye phezulu odongeni njengoba uhamba izandla zakho usondele odongeni ukuze ungene endaweni ephelele yokuma ngesandla.

Ngalesi sinyathelo, isisu sakho sizobe sibheke odongeni.

I-handstand enodonga nangaphandle

Udonga luyinsiza enkulu yokusekela noma i- “spotter.” Sebenzisa udonga njengendawo yokuthinta njengoba wakha ukulinganisela ezandleni zakho kuphela.

Lezi zindlela ezimbili ungene endaweni yokubamba ngesandla ukuze udonga lube ngemuva kwakho.

Indlela ye-handstand # 1

1. Yima ngonyawo lwakho lwesokudla phambi konyawo lwakho lwangakwesokunxele uphinde uphakamise izingalo. Uma ukhetha, qala ku-Inja Ebheke Phansi esikhundleni salesi sihlalo esimile.
2. Phakamisa unyawo lwakho lokunene kancane. Bese uyiphindisela phansi phansi lapho ubeka izandla phansi bese ukhahlela umlenze wakho wesobunxele, bese kwesokudla.
3. Qondanisa umzimba wakho ukuze izinyawo, okhalweni, namahlombe akho kulayini oqondile futhi ubambe lesi sikhundla isikhathi eside ngangokunokwenzeka.

Indlela ye-handstand # 2

• Qala Inja Ebheke Phansi noma ugoqelwe phambili ngezandla zakho phansi, inyawo elilodwa noma amabili ukusuka odongeni.
• Ukucindezela izandla zakho emhlabathini kubanzi kancane kunebanga lamahlombe, bese uphakamisa izinkalo zakho ngaphezu kwakho, ugcine imilenze nezinyawo zakho zibandakanyekile.
• Cabanga ucindezela amathanga akho ndawonye bese uphakamisa imilenze nezinyawo zakho phezulu kwekhanda lakho.
• Qondanisa umzimba wakho ukuze ubunjwe ume mpo phezu kwezandla zakho bese ubamba lesi sikhundla isikhathi eside ngangokunokwenzeka.

Uma usuthole ukulengiswa kwayo, tshala izandla zakho kude nodonga ukuze izinyawo zakho zithinte udonga kuphela uma uqhubekela phambili kakhulu.

Ukuzivumelanisa nezimo namandla kwenza ukuzijwayeza

• Sihlalo Posa
• Igwababa Pose
• Inja Ebheke Phansi kanye nokuhlukahluka
• I-Peacock Pose enezimpaphe
• ama-handhup pushups aguquliwe
• Ukuhluka kwePlank Pose, kufaka phakathi i-Side Plank Pose
• ukuhlukahluka kwe-pushup
• Ukubuza Unogwaja
• squats
• Ukuma okuhlukanisiwe
• UQhawe III

Ukuyikhipha uphinde uphonsele inselelo ibhalansi

Uma ubambe kahle i-handstand ejwayelekile, ungazijabulisa ngokuzama okunye kwalokhu kwehluka. Ungenza lezi zivivinyo ngokuzimela, udongeni, noma ngosizo lwe-inlingion sling.Ungaqala futhi endaweni epikiwe ukuze uzizwe ngokuhamba.

Izinyathelo zesandla esiseceleni

1. Kusuka endaweni yokubamba izandla, phakamisa isandla sakho sobunxele kancane phansi.
2. Yibeke kancane ngakwesobunxele bese usondeza isandla sakho sokudla eduze kwesokunxele.
3. Qondanisa umzimba wakho ngakho-ke amahlombe nezinqulu zingaphezu kwezihlakala zakho.
4. Yenza izinyathelo zesandla esingu-5-10 ohlangothini ngalunye.

Ompompi ehlombe

1. Gcina umzimba wakho uqinile futhi uzibandakanya kukho konke lokhu kuhlukahluka. Uma ungakwazi ukufinyelela isandla sakho ehlombe, zama ukuphakamisa isandla esisodwa ususe phansi imizuzwana embalwa ngasikhathi.
2. Kusuka endaweni yokubamba ngesandla, phakamisa isandla sakho sokudla bese uthepha ihlombe lakho lesobunxele.
3. Buyisela isandla sakho endaweni yokuqala.
4. Bese wenza uhlangothi lwesobunxele.
5. Yenza ukuphindaphinda okungu-5-10 ohlangothini ngalunye.

Ukuhluka kwemilenze

Ngenkathi use-handstand, zama izikhundla ezahlukahlukene zomlenze, kufaka phakathi:

• ukuhlukana kwemilenze ebanzi
• ukwahlukana komlenze wangaphambili
• imilenze yovemvane
• imilenze yokhozi

Izinto okufanele uzigcine engqondweni

Uma usaqala, sebenzela ukwakha imisipha emzimbeni wakho nokujwayela umqondo wezinqulu nemilenze yakho phezu kwekhanda lakho.

Thola umngani noma uthisha ongakusiza, ngoba kwesinye isikhathi ukumane ume eduze kwakho kungakunika ukuzethemba kokuzama izinto ezintsha.

Ukuba sibheke phezulu kungakudida, ngakho-ke kuhle futhi ukuthi othile akwazi ukukunikeza izinkomba zokuqondanisa ezicacile futhi akusize uthole ukuthi iziphi izilungiso okufanele uzenze.

Lungiselela ukubuyela phansi

• Phuma kuyo. Uma uzizwa uwela ngaphandle kwe-handstand eyizimele (alukho udonga ngemuva kwakho), faka isilevu sakho namadolo esifubeni sakho bese uphuma kuso.
• Phuma kukho. Uma uwela eceleni, zama ukwehlisa unyawo lwakho phansi.
• Ikhushi. Beka izingubo zokulala ezimbalwa noma amakhushini phansi uma kukusiza uzizwe ukhululekile.

Lapho kungafanele ukubamba ngesandla

Gwema i-handstand lapho une:

• noma yikuphi ukukhathazeka emuva, ehlombe, noma entanyeni
• isimo senhliziyo
• umfutho wegazi ophakeme noma ophansi
• noma yikuphi ukukhathazeka ngegazi eliya ekhanda lakho
• i-glaucoma

Abesifazane abasesikhathini noma abakhulelwe kufanele bagweme ukungena ngaphandle uma beqhuba ngaphansi kweso likathisha we-yoga.

Ukuthatha

Ngokuya ngeleveli yakho, kungathatha amasonto amaningi noma izinyanga ukwenza kahle i-handstand yakho, ngakho-ke yakhele kuyo kancane. Khumbula ukuthi awukho umgomo wokuphela, ngakho thatha usuku ngalunye njengoba luza futhi uhloniphe amandla akho nokulinganiselwa kwakho.

Shintsha ukuphelela kokubekezela, ukuzijwayeza, nokubekezela futhi uzoba sendleleni eya esimisweni somuntu siqu esimangalisayo. Qedela njalo umkhuba wakho we-handstand ngokulula, ukulinganisa okulula ukuze uphole phansi bese uphela kunothi lokuphumula.